5/5/24 - 5/10/24 Failing my top 5s!

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5/5/24

Deadlift 5s top set @330lbs
I did NOT like how this felt. Far from "5 awesome reps." Going to repeat my TM for next cycle. At the very least I've been seeing good improvements in the volume work, which I feel is more important for hypertrophy. 

Bench BBB @115
(25, 20+4+1 RP)
Good! 

Inverted row
16, 10, 8, 8, 9
New repmax. 

SS
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Wide stance goodmorning
8, 10, 9, 7, 8
Hanging leg raise
6, 4, 5, 3, 2
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this superset immediately made my posture feel a lot better. I think adding in pullovers will make a golden trifecta for core aesthetics. I decided to use a more conventional movement for my tertiary hinge because I'm sick of managing my setup on the hyperextension. 

1 leg deficig hip thrust 
10, 13, 11
My ass was pretty tired by this point so a small dip in performance was expected 

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5/8/14

BBB wide squat @140
15, 15, 11, 9
I went with a very hip dominant squat variation because it's clear my knees are being overworked, plus this variation focuses on the muscles that I feel are neglected in single leg work. Adductors, vastus lateralis, and lower glutes. Had a harder time than I expected. Maybe too much narrow stance work this last year? In any case I'll focus this variation for my secondary squat. Combined with goodmornings, I think this weakness will be rectified. 

5s pro top set @150lb FAIL 0 REPS
(second set @135lb)
Can't say I didn't see it coming. I'll be repeating this TM for sure.


Superset
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Chin-up
12, 10
Single leg squat
10,  4
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I felt strong on both of these movements today, sadly my right knee was still bugging so I didn't force myself through the set. I also ran out of time and had to get ready for work... hopefully I can get home and get my hip thrusts in. 

Back home:
"350" hip thrust @155
12, 11, 10
LOVING the MMC I've developed. Pure pain to my glutes. 
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5/10/24
at work
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Chin-ups on conveyor frame beams
10, 10, 8
Hip focused Step-ups/downs
(25, 15, 17)e
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Chin-ups felt fantastic. I normally have a very harsh drop-off when I'm using the beams, but I was able to keep a semi-consistent rep count. I didn't like the step-ups. Reps felt inonsistent. My knee still hurts too.

single leg hip thrust on conveyor frame
(13, 14, 11)e
Doing hip thrusts on the conveyor frame always felt pretty damn good, but now that I've really mastered my thrusting pattern, this variation feels natural. Perhaps I can alter my SL hip thrust setup at home to mimic the height of the conveyor beams. The only thing left is my barbell work at home

At home:
BBB RDL @ 185
16, 15, 11, 8
The last set was technically done as SLDLs... just using max hip stretch as my cue led to very inconsistent reps. Touching the floor every rep kept things consistent and let me correct any body english. Next cycle will be 100% SLDLs.

Bench 5s top set @195 FAIL (3 reps)
This didn't feel good even at the bar. Could have been an off day but I'm still supposed to get my reps under those conditions. So far 2 of my lifts have failed and one of them felt much heavier than it should have... with my knee hurting I'm trying to stay optimistic about my squat. 
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