1/19/24 - FBCT deload A

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Warmup (3 rounds)
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x3 deep squat tuck jump
x3 Half squat tuck jump
x3 tuck jump
Handstand practice 
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Huuuuge win today. Despite feeling tired, I was able to perform very well on my jumps. The tuck (what I called "knee snap" before) is feeling a lot more natural. I'm getting much less out of breath and my handstands are getting better. Kickups are starting to feel natural and I can actually hold the handstand. I was able to add a 3rd round without wasting much time or energy before the rest of my session.


Squat
3x5 @225
I sinned and skipped 215. I didn't feel right being just a hair under 2pl8. In any case I decided to take today as a deload. I focused on my form, especially pushing out of the bottom position with my glutes. My legs moved the weight effortlessly. I've done so much work on them its impossible for them not to have gotten stronger. My torso on the other hand needs to get reacquainted with carrying loads.
Superset:
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Floating bent rows
3x5 @125

Fat Bar Bench
3x5 @155
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I extended my deload to all of my main barbell work. Rows feel good. I like how they're already impacting my physique. Fat Bar Bench is a little weird. My fat bar has no markings so sometimes I'm off center and it makes the l8ft awkward. 

15:00 circuit ASAP (5 rounds)
x8e single leg deficit hip thrust
x11 pike pushup
x6 chin ups
I decided to swap out the hyperextensions for hip thrusts because of last session. I want to keep hip thrusts, but the setup gets too inconsistent with the barbell. I was too focused on getting my rounds done fast because there were a lot of reps where I didn't feel it in my glutes right. Next time I'll do a mini warmup to feel out form. I added a rep to pike pushups. I'm developing much better mind-muscle connection in my lats and biceps. Despite feeling systemically fatigued, I was able to work through with my pulling muscles to complete all of my chins.

Giant set
French Press (9,8,6) @ 45
Fat Bar Curl (7,8,6) @ 50
Lu Raises (12,10,6) @ 10's
My bicep and tricep reps fell, likely because I was able to push my circuit hard, plus I've increased weight slightly on curls. I'm really enjoying the lu raises. 

I'm satisfied with making a smart decision. I was having anxiety about how my training plan was "failing" because I was feeling fatigued. I was going to change my progression scheme, but that wasn't the answer. I'm going to do minimum reps until I feel good again, then I'll use decreased bar speed as a metric for failure rather than going to an all out limit set every time. 

The death sets will resume with my bulk.

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