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

4/1/24

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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! 

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4/3/24

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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 must have been a little fatigued because I was having a hard time balancing in the second half of each set. 

Swingers

(4, 4, 4)a

Chin-ups

(8, 5, 6)

I wanted to start progressing towards one arm pullups and master them the same way I've been doing with my single leg squats. I feel like it would genuinely be helpful in my daily life. Swingers are really fun. I feel like a video game character when I do them. The lat stretch is incredible too. 

Pike assisted 1 arm handstand pushup

4a (on toes)

(8,6)a (on knees)

Pike headstand pushups (knees)

(7, 6, x)

This didn't feel good. Honestly my vertical pressing and handstand work has gotten weak and I'm not at the point to where I can play around with exotic variations. It feels bad, but going forward I think I'll just do some honest pressing to build strength. I would have done some handstands but the hotel gym is not spacious enough to feel safe.

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4/9/2024

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Single leg squat

x6e @ +55lb

(15, 9, 9)e @ BW

This was the last session I did before leaving the hotel for the last time. I was tired but this was a productive session.  

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4/12/2024

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Barbell squat

275x1

185x20 (widowmaker)

The weight felt very easy to move. My legs have continued to get stronger, but my torso hasn't been getting consistent stimulus so I felt that "crushing" sensation under the bar. My technique felt surprisingly good for a first day back. I wanted to get back into breathing squats so I tried it out with a weight that is historically light for my training. Ironically it's also now above my body weight. 

OHP

135x2 

90x16 (rest pause)

Disappointing.... I'm continuing to get weaker. I NEED to start feeling a passion for my upper body or I won't reach my goals ever. The rest pause set felt good at least. 

Neutral grip chinups

10, 6, 4

I lost reps despite feeling pretty good during the movement. My chin-up implement is probably causing me to bleed energy because it bends down as I pull.

Hip thrust @ 135

10,7,7

I did NOT expect to use one plate as my working weight. I KNOW I can move much more weight for reps, but I kept the weights here because I felt a burn in my glutes and actually stopped the sets at the end because of it. I attribute this to increased MMC and better technique that isolates my glutes. I will try heavier weights again next session and see how it feels.