1/26/24 fbct setback

-
Work workout
---
Chin-ups
(10,6,8,7,8)

Single Leg Squats
(12, 11, 10, 6, 6)e

Single arm Elevated pike pushup
(5, 5)e
---
I did a portion of my training at work to save time. I was called to cover a position so I couldn't finish my press movement. These were not done in my normal circuit style. I wanted to get some good solid volume and see where I was at rep-wise. I was pleased with my squats. My chins may not look impressive when comparing my old numbers, BUT I felt much more controlled with every rep. I was doing an odd press just to be able to press...

Gato Deadlift 
2x5, 1x10 @195
Even when limiting the RPE of my sets, squats and deadlifts are taking a LOT out of me. My Gato deadlifts don't seem to work as intended below the 15 rep range. As noted last time there are a lot of compensations that are taking focus at from my glutes. 

Superset
---
Fat press
3x5 @ 125

Yates row
2x5, 1x11 @ 140
---
I lowered my press weight and did worse with lower weight. This is a clear indication that I'm under-recovering. 

Superset
---
Cross gripped single leg/arm DB deadlift
(7,6,7)
Hanging LEG raised
(5,3,2)
---
I'm now able to do hanging leg raises! They feel a lot more effective than hanging knee raises for full core activation. I'm enjoying my dumbell deadlifts. 

My caloric deficit is working against me.  Outside of training I feel constantly run down. Axial fatigue. Soreness. Tired.  During training my strength is pitiful.  Something needs to change.  

Comments

Post a Comment

Popular posts from this blog

12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

-
Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session)  Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus)  3xFe (10,12,11)  Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12)  Pistol hip thrust  3xF (7,7,6) I made the decision to incorporate the  Hungarian Oak Leg Blast method  into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...
Read more

2/5/24 - FBCT restructured. calisthenics volume training?

-
Warmup  --- x3 atg tuck jumps x3 Half tuck jumps x3 tuck jumps Handstand practice  x9 bounds Handstand practice  x6 running jumps  Handstand practice --- Awesome! Hand balancing is getting a lot more natural. On my first attempt I managed a very long hold. Maybe 15-20 seconds.  Bench Press + Pseudo Planche Pushup  3x5 @ 160 + (6,5,3) This agonistic superset combo was surprising tough. I'm enjoying the Olympic barbell over the fat bar. Setup is much more consistent.  Floating Barbell Row + wide Inverted row 3x5 @ 135 + (7,6,5) This felt easier than the bench/pushup combo. Pre-fatigue from the barbell made my calisthenics rows lose reps. Not a surprise.  100 rep marathon --- Single Leg Squat   (10,8,5,7,6)e - 36e Bulgarian Split Squat  (12,10,10,9,8)e - 49e Atg step-up 15e --- THIS was the fun part of my session that I planned everything around. My quads and glutes were sore for days after (I'm posting this late).   Superset...
Read more

4/1/24 --> 4/12/24

-
4/1/24 _______ Double arm, single leg dumbell deadlift. 6x3, 4x2 w/ 75lb dbs This was inspired by Jamie Lewis's heavy 10x3 method. Honestly my balance wasn't good enough to handle the weights I picked so my reps didn't look good. After the halfway point I couldn't get sets of 3 that were satisfactory so I continued with doubles. Despite wobbly form, it was a great stimulus.  Shiko (12, 10, 8, 10, 8)a The heavy work made these feel reaaaaaally good.  I've once heard shiko described as "moving meditation" and I certainly agree!  ________ 4/3/24 ________ Single leg squat  5x1e @ +55lb (14, 10, 7) @BW I gave an honest attempt at Jamie Lewis's method of doing 15x1 at 3rm. My form was beginning to break down and I could seriously feel the muscles in my legs straining. It felt unsafe to proceed after 5 singles. Up to that point they felt very productive. I did rep work at bodyweight. My body felt nice and primed from the singles, but my fast twitch fibers mus...
Read more