1/4/24 - FBCT healing quick.

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---Warmup---
Jumps
Handstand attempts
I wasn't strict with reps, sets,  variations or counting rounds. I was just testing the ability of my knee.  I managed at least 1 atg squat jump. My handstands are slowly getting better!

Wide DEEP goodmorning
2x5, 1x10 @ 135
When I say I went deep on these, I really mean it. I pushed my hips back as far as I could go. It's an extremely uncomfortable and disadvantaged position to work from. I'm honestly surprised I only got 10 reps. I'm not sure if my back was rounded or straight when i was deep in the set. I'll record myself next time. I enjoyed the ultra wide foot position, but I was so wide I had to work outside the rack....

---Superset---
1) Bent over row (floating)
2x5, 1x13 @115
2) Fat bar close grip bench no arch knees up
2x5, 1x11 @145
I tried to use less momentum in the rows. Pretty good sets.

15:00 giant set AMSAP (5 rounds)
x12e single leg glute hyper
x10 Pike pushups
x5 wide neutral chins 
This was the big win of the session. I managed all 5 rounds without resting.... Just moving from one station to the next. I was a little shocked I couldn't fit in a 6th round, but my sets were probably slowing down by the end. 

Giant set:
1)French press
12, 8, 8 @ 45
2) Fat bar Curl
15,7,7 @ 45
3) Lu raise
12, 8, 8 @ 10
My reps are increasing a lot, but they drop off hard after the first set because I try to do this giant set in as little time as possible so my session doesn't drag. I'm okay with sacrificing reps for now. I see it as an opportunity to develop density and work capacity.  15 reps is a good sweet spot to start increasing weight for these isolation movements. 

As I write this it's been 24 hours since the above session. My knee is improving rapidly. I have full ROM and can do all of my daily tasks with only a bit of pain. As for training, I've really been enjoying these hinge variations I've added to my routine in lieu of squat work. I may try to find a way to incorporate them in when my knee is healed completely.

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