Training Logs and Autism

Jumbo shrimp squat 6, 5, 5, 5 Belly toss 135lb 12, 8, 10 I originally wanted to do a bit of barbell squatting but it seems that the pain I developed in my right knee is acting up. I think it's overuse. Weirdly enough I don't get any pain when I'm doing single leg squats, so that's what I did. I actually hit quite a big milestone. I wasn't able to do any shrimp squats prior to today let alone jumbo shrimps (deficit shrimp squats). I really like this variation of SLS because it's more glute biased. I'll be using both shrimp and pistol squats in my future programming.  The belly toss is a movement I'm experimenting with as a full body explosive movement 

3/19/24 Sadly I was too busy with work to finish labeling my reps and I don't remember what I did.... 3/21/24 Glute stepup 7, 10, 8 I was exhausted on this day and only got those stepups in....

Dumbell single cross leg/arm deadlift @75lb (6, 6, 5, 3)e The hex dumbells in the hotel gym are a lot shorter than my olympic plate loaded dumbell. It was a lot easier for me  to reach a maximally stretched hip angle but they may have also been short enough  Deep step-up (7, 5)e Dragon step-up (7, 5)e Deep sumo dumbell deadlift @75lb (30, 20, 20, 20, 10) Single Dumbell pendlay row @60lbs (10, 10, 10)e Deficit Pike pushup (10*, 5, 8, 6) 3:00 frog pump burnout x46

Dumbell swing and jerk  75lb x 60a in ~15:00 15:00 cardio bike machine The good thing about traveling for work is that I get a little more time to train. I decided to do a "GRACE" WoD. Since I used an alternating movement I decided to shoot for 60 reps instead of 30 and I'm glad I did. I loved the stimulus for my core and yoke. My posterior chain is far too advanced go have been scratched by such an exercise. I wish I had a little more time for cardio, but it's alright. I miss being able to do conditioning just whenever. 

Normally I save my thoughts for the end  but I hit a bump in my training that I wanted to write about. I'm traveling again for work and now I have to get creative once more. Last time I did a pure calisthenics routine, but now I'm going to be adapting my glute routine to a hotel gym setting. My mind works very well when presented with scarcity. It gets excited even. I have fun scrounging together what I can not just to survive, but to thrive and come out stronger on the other end. Today's session is light because I barely got sleep last night and my flight extended my day by extra 4 hours. With that said, it was still productive and my glute pump is satisfactory! In future sessions I want to add bilateral pump work, maybe burnouts. A big priority for me is to include a wide variety of movement patterns for my glutes no matter what.  Single leg deficit hip thrust (6,9,8,9)e The equipment made this a little hard. A spent a lot of my time trying to find a consistent setup. I m...

Hip Thrust 405x4 I lost a rep, but once again, this isn't a bad thing. Placing my Thruster Pad a little higher made the movement harder and more effective where I wanted it to be. Hip thrusts are starting to feel natural with this new setup.  Squat 5s pro 185x5, 210x5, 235x5 Squats are feeling very hard, but not because the weight is heavy. My Calisthenics Volume Training ended up being very hard on my right knee. I'm feeling pain near the bottom range of motion and I'm expending a lot of mental bandwidth to slow down my rep and avoid pain.  ---BBB giant set--- Press 5x10 @ 80lbs BSS @80lbs 8, 7, 7, 6, 5 Wide neutral chins 10, 8, 7, 6, 5 --- I made a breakthrough with my chin-up form. I've formed a mind muscle connection with my serratus at the dead-hang position. I hit a volume PR and got a pump in my core that was out of this world! Wide neutral chins are here to STAY!  Overall I'm extremely happy with this program.  It's doing exactly what I want, and I'm...

Single Leg deficit hip thrust 17, 13, 11 BBB Deficit sumo SLDL (15, 15, 10, 10) ---5s pro giant set--- Bench (135x5, 155x5, 175x5) Inverted Row 11, 12, 10 1leg1arm Dumbell deadlift cross stance 10, 10, 9 --- Very very late post. I think the most notable parts of this session was how weak my bench felt. I let it get really bad.... also, I'm very happy I included barbell work again, I'm getting much more sore in places the calisthenics training was missing, namely my adductors and hamstrings. Honestly, I  would have programmed my calisthenics work to include more movement variety, but I strongly believe that it still wouldn't be as effective.

---Jump sets--- Toe to Bar 5,4,3 2 Hip Thrust @ 315 10, 7, 6 --- I lost reps on the hip thrust, BUT it was the result of having much better control of the weight. I also tried to bias my gluteus maximus more because I noticed I tend to let my medius take over a lot. I did jump sets with Toe-to-bar leg raises. The reps here are low but I'm extremely satisfied to have come so far with my ab progression.  BBB squat @ 140 (10, 15, 15, 10) I do my lower body BBB work as 50 anyhow rather than 5x10 because I feel that my legs gain more size and strength with very high effort. I expected to push these sets much further but my right knee wasn't feeling good and I was spending mental bandwidth slowing down my form. The stimulus was still fantastic. I felt my legs burning after the 3rd set. I couldn't help but compare this to sessions where I ran 5x15@185. While the weight was higher before, I did those sets as breathing sets with long pauses between reps. These days I do squat volume...

Hip Thrust 1x5+ 405x5 I was kind of surprised I was able to do this. Not only was I able to do the weight, I was able to control it with good mind muscle connection. Hip thrusts may be the only barbell movement I've gotten stronger with this past year.  Deadlift 5's pro 240x5, 275x5, 315x3 (lower TM) YIKES! I already used a low training max, but I underestimated the pre-fatigue from hip thrusts. Gotta lower the TM further.... bad for the ego but I'll come out the other end stronger. Boring But Big Giant Set --- Bench 5x10@105 Wide Inverted Row (10,10,10,6,6) Single Leg Dumbell Deadlift  (8,8,8,6,6) --- It was a hard decision to make, but my goals called for restructuring the program. My training is always glute focused, but this time i wanted to experiment with specilization strategies. My lifestyle allows me to have more structure in my training so I used Wendlers 5/3/1 Boring But Big 3 day template as a base.  Calisthenics had to be put on the backburner. For my lower b...

TM Deadlift 365x1 Forward and backwards rolls. (Didn't count sets) ---Giant set x3--- Deficit Pike pushup (17, 11, 10) Wide Inverted row (15, 12, 8) Shiko (16, 12, 10)a --- Single leg deficit hip thrust (16, 12, 11)e After doing my CVT training for 3 weeks I've come to conclude that this type of programming is cumbersome . It's working BUT at a cost. My legs are debilitated for most of the week. It makes jumping and acrobatics VERY hard because I just can't generate power when my legs feel torn apart. Aside from that, the large amount of fatigue severely limits my exercise selection possibilities.  When it came to my upper body lifts, I didn't have this problem. In fact, recovery was extremely quick and I could stand to do MORE work throughout the week. The explanation is probably two-fold. Firstly, my upper body isn't as strong or conditioned as my lower. I've learned how to really push my entire lower body to its absolute limit. Second, and probably more i...