12/12/24 - Jack is Back!

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Gato deadlift
2x5, 1x25 @ 175
I may have compensated the movement somehow. I really pushed this set hard and tried to focus on form and feeling my glutes but I can't believe my reps and weight went up together. I felt pretty dizzy after setting the bar down.

Warmup (2 rounds)
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3x atg squat jump w/ knee snap
3x Half squat jump  w/ knee snap
3x jump w/ knee snap
Handstand practice
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I forgot to do it at the start of the session again haha. The jumps are getting better but I get surprisingly winded from just adding the knee snap. I'm hoping to adjust quickly so I can start doing 3-5 rounds in good time. Handstands were weak today but my weak day today was better than my strong days from a month ago! Who knew only 3x week practice would be so effective.

15:00 superset ASAP (6 rounds)
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x3e single leg squat off bench
x6 Pseudo planche pushup 
x9 wide grip Inverted row
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I love that I get to this section of my log and get to say "another big win" practically every day! I was able to do single leg squats, atg of course, with no pain. I lowered the reps as a precautionary measure and to get refreshed on the movement. I've barely done any squatting let alone single leg squats for the past 2 weeks! Compared to the 20 reps of extensions I was doing these past few weeks, 6 total reps of SLS get done extremely quickly and take more energy per rep. This acts as a double edged sword. I can complete a round much quicker, but I dont feel recovered between rounds. I didn't take any full blown rests but I did take a few pauses and dragged between movements. Also, I added a rep to my pull! This portion of my session was fun. Certainly the highlight. 

Single leg deficit hip thrust
2x10e, 1x6e
I chose to do a bodyweight variation today to save time. I'm glad I did! I worked out some issues in my form and felt my glutes working very well. I think it will help me next session when I return to weighted hip thrusts. In my opinion the glutes need to work against a heavy resistance. Feeling the burn isn't enough. 

I needed to save time because not only did I get home late, but I didn't start my session immediately after getting home. A year ago, I would have probably skipped the circuit. Today I feel like the cardio benefits are too important to ignore, plus I want the calisthenics skill-building, PLUS I still get a strength/hypertrophy benefit from doing my circuit anyway. I skipped my upper body compounds and made a compromise for my pump work. I gave myself 5 minutes and picked a movement that needed little time to set up. 

This week was a little rough because I had two sessions after work and traffic wasn't great. I don't want to make a habit of skipping parts of my routine. 

In any case, I'm ecstatic that my leg is fully healed. 

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