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

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Warmup 
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x3 atg tuck jumps
x3 Half tuck jumps
x3 tuck jumps
Handstand practice 
x9 bounds
Handstand practice 
x6 running jumps 
Handstand practice
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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
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Single Leg Squat  
(10,8,5,7,6)e - 36e

Bulgarian Split Squat 
(12,10,10,9,8)e - 49e

Atg step-up
15e
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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
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Single leg glute hyper
(15,15,12)e
Bench sit-up
(30,15,12)e
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I like the glute hypers while I'm doing them. I get a good MMC and a good burn but I don't get that really deep soreness heavy hip thrusts give. After reviewing my single leg work from this day, it's a possibility that I'm just not giving this movement enough volume. For my next session I will try my 100 rep marathon on them. 

I've been longing to run insane bulking routines. Especially 10x10 stuff like GVT, and Jim Wendler's "Behemoth" 5/3/1 template (which utilizes a 10x10 for squats and presses). I just don't want to bulk until I'm aesthetic so as per my last post: I'm sticking to calisthenics goals. I took inspiration from Wendlers "Behemoth" and also his "Boring But Big and Really Sore" templates and crafted my own calisthenics/cutting compatible program. (Cute program name coming soon)

The meat of this program is the 100 rep marathon. The ultimate goal is to do 100 reps of single leg squats on each leg in 5 sets. 

Do 5 sets of SLS's. Aim for 100 total reps but get as many as you can. 

If it was less than 100, give yourself 5 more sets on a regressed movement (I chose BSS) and try to finish off the 100 total. 

If you still couldn't reach 100 in the previous 10 sets choose a tertiary regression and finish off the reps within 5 sets (This took me one extra set with step-ups as seen above). If you can't do 100 reps in 15 sets you probably messed up somewhere in your exercise selection or you need to increase your work capacity. 

This cycle repeats until you hit 100 reps in 5 sets on your primary movement (SLS here). Unlike with weight training, you can't simply increase the load and start again. 

I have some fun ideas for progression past this point, but I'll cross that bridge when I get there. 

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