1/23/24 FBCT kneemonia

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Squat
2x5, 1x10 @225
I certainly could have kept going. I stopped the set when the reps stopped being fast. Everything felt good except I suspect that my knees are being overworked. They feel grindy at the bottom range of motion. Maybe I'm developing an imbalance? My posterior chain is becoming exceptionally strong. 

Superset
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Floating bent rows
2x5, 1x11 @125

Fat bench press 
2x5, 1x10 @ 155
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This went well. I've started putting my heels together during all of my rows and it makes me feel a lot more stable. My pressing strength feels weak. I should probably try a few sessions with the regular bar to see if it makes a difference.

15:00 ASAP circuit (5 rounds)
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x8e deficit single leg hip thrust
x11 pike pushup
x6 chin up
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I made sure to feel out the form on my hip thrusts before starting this time and it paid off. Great stimulus! My pike pushups and chin ups lost a lot of reps on the 5th round. I ate a VERY big meal in the middle of the day and drank a lot of water. I might have gone into the session literally heavier than usual. Maybe I was fatigued from the amrap sets from earlier? Who knows. Not every day will be a W. 

Superset
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Dumbell overhead side-bends 
(7,7,8) @25lb

Neutral grip tuck rotations
(6,5,5)
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I did something different. I really want to focus on sculpting my core as I continue to lose fat. Side bends are a rotational movement that work my obliques and abs. Tuck rotations work my serratus and rib muscles. I really enjoyed the side bends. My obliques feel sore as I write this and they triple up as even more glute volume (highly effective) and overhead practice... and the weight was EXTREMELY light. I can't wait to see the effects of this movement when I get really strong at it. The tuck rotations also felt like a fresh addition to my program. I think they'll help me achieve a front lever and many more bar skills in the future. 

My diet has slipped this past week. I've made a lot of bad choices that negatively affected my performance and could negatively affect my physique if they continue. I'm done with drinking beer at home. I'll save it for special occasions and when I go out. I also have to cool it with junk food. I've let myself eat pleasure foods outside of my cheat meal. I have to address the issue with my knees, but other than that I feel like my training is on point. 

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