Training Logs and Autism

Home: 10 sprints with baby on my shoulders 10 baby throws and catches 10 jumps with baby on my shoulders I have to be very very careful when doing any exercise with my baby. My form on sprints and jumps is very different and I just can't go full force. Likewise with baby throws, I can't really throw her with all of my might.... but it's OK! A light speed day is perfectly fine for variation, plus she had a LOT of fun.... In fact she cried when I had to put her down! Hip thrusts @ 345 2x5, 1x6 Simply awesome. Thrusting heavy weight feels amazing. I think resetting from the floor makes the start of each rep a little inconsistent. On my last set, reps 2-5 felt fluid but after the 6th I couldn't really push for another. I was watching my daughterz keeping her out of trouble and making sure she stayed hydrated in between sets so I took a very long time to get this done. I really think I could have gotten more on that last set... I couldn't get anything done today, but at ...

10 sprints 10 throws (punching bag) 10 jumps  Deadlift singles  1 x 315, 335, 345 2 x 315 Squat 5x10 @ 195 Normally I try to get my sessions done as quickly as possible, but today I took my time (within reason). It made the session more fun and focused. Being a little more recovered made every set feel more impactful. Deadlift singles went well. A younger me would have kept increasing the weight until I was nearing a true 1rm, but I wanted to keep my rep quality "awesome." At 345 my form faltered a little and I deloaded back to 90% of my TM for the final two reps.  The 5x10 squats were phenomenal. Last week I was getting hammered into the ground by 185 (probably from the heat....) but today 195 felt amazing. 

At LA fitness: 1xf ab machine 20lb Superset: Press singles 2x1 @ 135 1x1 @ 145 2x1 @ 135 + 5x5 Weighted chinups +20lbs 5x5 Weighted push-ups +20 lbs I went to the gym with my gf to help her train and did what I could while I was there. It was really fun and she did well! I attempted 155 on my presses a few times but could NOT budge it.... it's OK, my pressing is better than it's been recently. Using my knew kensui vest has been REALLY fun too! Weighted calisthenics feels amazing.  At home 10 sprints 10 punching bag throws 10 jumps 2x5, 1x7 hip thrust @335lb I had to do my speed work at home. I'm really glad I started this routine because the speed work feels so good. Hip thrusts right after seems natural too! I let my ego get ahead of me and increased the weight by 20lbs instead of 10. Tha last set of seven was tough 

30 jumps (mostly aerial practice) I decided to take my baby outside with me while I trained. I opted to do only jumps because it was easier to keep an eye on her between reps. Squat singles 1 x 255 4 x 265 I thought I'd work up to higher weight, maybe I could have but the heat was extremely intense. The sun was directly overhead and I haven't built my new gazebo yet. Overall, the singles felt great. I had amazing MMC with my glutes and adductors.  SLDL 5 x 10 @ 195 I upped the weight from last time. Each set felt like an Individual torture session. Not only was the sun beaming down on my skin but the floor was so hot it was burning my feet. After the last rep of each set I felt overheated. The weight itself wasn't difficult to move.  Overall this was a decent session. It didn't beat me to the ground like last week so I'm taking it that I'm beginning to adapt. My rest times were longer than I would have liked because I was making sure my daughter stayed out of tr...

10 over-the-shoulder bag throws (70lbs?) 20 jumps (mostly aerial practice) Hip thrust 2x5, 1x7 @315 Superset: 5 bench singles @ 185 +5x5 rows @ 135 Superset: 5x10 OHP @ 70lbs + 4x8, 1x5 chin-ups  I did throws with my large punching bag because I was feeling too fatigued to sprint. I REALLY enjoyed it! I decided to do my hip thrusts first so I don't skip them. They felt a LOT better this time. Heavy hip thrusts feel so good after spamming higher rep work for so long. I lightened the weight on my rows and did more reps to get a better stimulus, I might do a progressive overload for them because I'm sick of my back being a weak link. Chin-ups went a lot better than expected. I really tried to do 8 reps on all sets but oh well.  

10 sprints 20 jumps (mostly cartwheel practice) 5 deadlift singles @ 315 5x10 squat @ 185 This session toasted me. I wanted to do hip thrusts after, but I really had no energy. It's crazy to look at this post and see just 4 different movements. I forgot just how taxing squats and deadlifts can be when they're done on the same day! For FBBBB I squatted or deadlifted every session BUT it was the only major lower body compound of the day! The speed movements work as a good warm-up but I also suspect they're tough on the CNS, so that's another factor to consider.  I'm sure my work capacity will improve as I get used to lifting heavier again. 

10 sprints 20 jumps Sprinting is fun. I'm not sure how long the distance is.... OHP singles @ 135 (100% TM) + bent row single @ 185 Felt good, but next time I think I'll do rows for reps. The singles felt like a waste of energy Side Press 5x10 @ 25lbs + chin ups 5x7 I did the side presses very light. I picked this movement to assist handstand work. I'll increase the weight veeeery slowly.  Hip thrust 1x5 @315 I meant to do 3x5 but I misgrooved the second set and felt it bad on my lower back. Thankfully I'm not injured.

10 sprints 20 jumps (mostly back handspring practice) Squat Singles (90% tm) @ 255 BBB RDL @185  (5x10) I decided that I'd take a simpler more rounded approach to my training. I'm using a 5/3/1 variant called "Speed Singles Size." The "Speed" portion is a mandatory part of the session which calls for 30 total reps of sprints, throw and jumps. I do 10 sprints and use my 20 jumps as acrobatic practice. The "singles" are attractive to me right now because I really want to get my strength back up. For the "size" I could have kept doing 50 anyhow but honestly I'm burnt out on doing so many sets to failure and I want to preserve my training economy for the explosive work.  On the 5x10 fixed sets I noticed something strange happen. I felt the reps MORE on my targeted muscles as the sets went on and got more sore in the respective areas than when I did those xf sets. I suspect that taking sets as far as I did may have caused compensation as t...