3/3/24 - "Boring But Big" Glute Specialization

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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
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Bench
5x10@105
Wide Inverted Row
(10,10,10,6,6)
Single Leg Dumbell Deadlift 
(8,8,8,6,6)
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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 body, I haven't found the movements to be difficult at all without absolutely spamming volume. The only moves left to master are the dragon squat and Nordic curl. The former is very hard to fit into most of my programming without centering my training around it, but the latter wouldn't hurt to put some effort into going forward. 

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