1/21/24 - too much pizza and beer

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Warmup (3 rounds)
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3x atg tuck jump
3x Half squat tuck jump
3x tuck jump
Handstand practice
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It was hard getting into my warmup. I caught a groove with my jumps but my handstands were not great. 

Gato Deadlift
3x5 @ 195
My form felt off. I'm not sure if it was my poor condition going into the workout or the heavier weight forcing my body to compensate with muscles besides my glutes. Maybe it was both. In any case this "deload" couldn't come at a better time. As the title suggests, I had way too much pizza and beer the night before and I wasn't feeling great. 

Giant set 
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Yates row
3x5 @ 140

Fat OHP
3x5 @ 135

Pistol squat
1xe
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My ego got the best of me yet again. Instead of doing 125 for ohp, I jumped right to 135. I was ashamed at how hard it was to move the weight. I haven't been so weak on overhead movements in years. I keep complaining about this fact because at one point in the past my overhead work was a strong point. Yates rows felt pretty strong. I think I'll get to a much higher weight before they feel extremely heavy. As a warmup for the circuit I've taken to including a pistol squat single on each leg after pressing. It takes almost zero time or energy. Maybe next time I'll add a second set of Pistol squat singles after rows as well just for practice. 

5:00 + 10:00 ASAP circuit (2+4 rounds)
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x6e single leg squats off bench
x7 Pseudo Planche Pushup 
x9 wide Inverted row
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Another win.... but also a big L. The pizza and beer REALLY got me in the middle of my circuit. I had to run to the restroom and had to break up my circuit. The win was that I was able to add a rep comfortably to my single leg squats. I'm noticing that I consistently get 5-6 sets. Eventually the added reps will start making my rounds last longer. I may have to increase the circuit time limit. 

Superset
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Single leg/arm (cross) dumbell deadlift
3x6e @75lbs
Knee raises
(7,6,6)
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My knee raises weren't great today. I think I was just tired. The dumbell deadlifts are surprisingly hard even with light weight but I love how my glutes feel during the reps. The diagonal pulling activates the gluteus medeus and maximus quite well. I think getting strong at these will make my balance and coordination scores better than it already is. 

I've started making my Saturdays a cheat day of sorts where I'll enjoy pizza and beer. Sadly I overdid it and my workout was impacted. I think I'll stop the beer habit because while I enjoy it, there are just zero benefits to my health or physique goals, in fact beer is the WORST possible thing for them. At least overeating pizza gives me calories to fuel my workouts.... I've noticed that I have strong sessions after a nice pizza Saturday.

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