5/15/24 + 5/19/24 + 5/21/24

-
5/15/24
BEFORE WORK
5s pro deadlift top set @ 295
I woke up incredibly tired today. I went to bed a little late and the baby was waking up at night because she was getting sides from her vaccines. Still: I crushed it today. Compared to the last time in this cycle the weight moved very smoothly.

BBB bench @115
21, 20, 9
I did a little worse today, but considering the circumstances I'm not too upset because I still managed to get my "350." I should have increased the weight, but honestly I forgot I got 350 last time too. 

The rest of my session will be done between work and home. I suspect I actually have been sick this past week. A small respiratory bug. My sinuses and breathing feel a little off. 

AFTER WORK
GOODMORNINGS @95lb
15, 11, 10
Hanging leg raise
7, 5, 3

Chin up
12, 3, 4
1 leg deficit hip thrust
11, 10, 8
---

3/19/24
BBB hip dominant squat @140lbs
20, 20, 10
Pretty sure this is better than last time. It definitely FELT better. 

OHP 5s top set @ 135lbs
This still feels more difficult than I'd like but it's better than the last time I hit the same weight.

Giant set
-
Single leg squat
7, 6, 6
Lower reps than usual. Balance was definitely the limiting factor here and gluteal fatigue from the squats before is the culprit. My knee feels much better. 
Chin-up
14, 8, 8
Im almost matching my all-time PR of 15 reps! I'm also heavier now than I was back then. Not as much rep drop-off compared to previous sessions. 
Back roll flip(?)
3, 3, 1
I included these to ease back into acrobatics. I need to actually start incorporating rolls and flips if I want to get good at them. Low reps because this movement is highly technical and explosive. I roll on to my back and explode up from my shoulders and flip back on to my feet. It's easier than it sounds but this movement should get me accustomed to the motion of a back flip. 
-

"350" Hip thrust @155
16...
I was really tired after the squats. Moreso than I usually get. I was taking longer rests than usual and by this point I was extremely exhausted, but what really made me end the session early was that I had to go to the bathroom. I had gotten up to pee like 3 times and left to poop once in between squat sets already (TMI... but im being honest here). My workout was just taking way too long. I called it after 1 set. 

---
5/21/24
Before work
BBB STRICT SLDL @185
13, 11, 10, 11, 5
Today my form felt very off. I bent my knees too much while trying to maintain mmc with my glutes.  My rear delts and upper back have been taking most of the beating. It makes sense considering how much stronger my legs are. 

5s bench top set @175 
+jokers 185x3, 205x1
I was feeling great today.  I did joker sets up to my TM. I could have done more reps or gone further but i felt a slight slowdown on 205 and decided I was good because I was getting low on time. 

Wide Goodmorning @95
17, 13, 11
These sets more than made up for the SLDLs

AT WORK (on conveyor supports)
single leg deficit hip thrust
13, 12, 10
Good stimulus. I feel worried that my numbers on this movement aren't advancing, but they are actually trending upwards since correcting my form. When I first started doing this movement I remember my best set being 16 reps, but I would be sore in my adductors and hamstrings. Now I feel it purely in my glutes. 

Inverted row
10, 15, 10
I should have just done chin-ups. The support I used was digging into my hands and it was a matter of grip rather than back strength. 


Comments

Post a Comment

Popular posts from this blog

12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

-
Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session)  Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus)  3xFe (10,12,11)  Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12)  Pistol hip thrust  3xF (7,7,6) I made the decision to incorporate the  Hungarian Oak Leg Blast method  into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...
Read more

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

-
Warmup  --- x3 atg tuck jumps x3 Half tuck jumps x3 tuck jumps Handstand practice  x9 bounds Handstand practice  x6 running jumps  Handstand practice --- 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 --- Single Leg Squat   (10,8,5,7,6)e - 36e Bulgarian Split Squat  (12,10,10,9,8)e - 49e Atg step-up 15e --- 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...
Read more

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

-
4/1/24 _______ 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!  ________ 4/3/24 ________ 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 mus...
Read more