Training Logs and Autism

Almost Dragon squat (floor) 3x1 This was big. I've got the entire range of motion down to the floor. Only problem is that I can't extend my inactive leg outward  -superset- Single leg squat  8, 7, 7 These reps were really sad, even with the dragon squats preceding them. My cope is that I'm still exhausted from the flight. (Didn't sleep that night) Wide table leg inv rows 10, 9, 7 Awkward movement. Very little ROM BTN pike press 13, 12, 12 More reps than I usually get  --- -superset- Shiko (alternating) 16, 14, 10 Im getting a LOT better at these. I have so much fun performing shiko. Close table inv row 14, 10, 10 This was better. Next time I'll do these as my primary pull and the wide ones as the secondary. Hip Pushup 8, 8, 4 Good. Started getting tired at the last set --- -Superset- Kneeling 1 leg goodmorning 15 Pushup  15 Table bodyweight curl 14 --- I completely petered out after this one set. Almost fell asleep while recovering. The workout itself wasn't par...

Deadlift 315 3, 1 Hip Thrust  135 16, 9, 10, 10, 10, 10, 10 My general strength is in shambles. I've come to conclude that I need to do a more conventional routine. At least I added a lot of reps to my light hip thrust....

8/22/24 Hip Thrust 435x5 390x5 350 3x5 Deficit reverse dragon lunge (each) 6, 5, 5 Shiko @ bodyweight (alternating) 50 reps in 10 minutes Hip thrusts are beginning to feel very difficult --- 8/25/24 -At  home- Hip Thrust 445x5 400x5 355 4x5 Definitely more difficult and they're starting to take a LOT of time to warm up for..... this whole session took me about an hour. Granted I went to the restroom in the middle. On the plus side, I finally managed to squeeze an extra set in the back-off work.   -At work- Elevated Dragon squat 4, 5, 5 I used a higher, more stable elevation than I use at home. I'm able to tilt my torso more sideways at the bottom now! I also feel a lot more stable at all portions of the movement. Big gains.  Support beam pull-up 10, 6, 6 I'm shocked that I'm matching my old performance. Sets were stopped earlier because the right-side support beam is covered with slick tape so I bled a lot of strength via maintaining grip. Headstand pushup 5, 3, 3 Kind ...

Elevated Dragon squat 3, 4, 3 Dragon lunge 7, 5, 5 Hip Thrust finisher @135 15, 5, 6, 5, 5. I didn't have a lot of time on this day.  I did the bare necessities. Worked towards my dragon squat and got some thrust volume in. I didn't have enough time to work up into 4pl8 so I spammed volume with bare minimum rest. 

8/14/24 Russian Bear Protocol hip thrust 415x5 375x5 335 3x5 --- 8/17/24 Trial of the Dragon Elevated Dragon squats (each) 1, 1, 1, 2, 1 I performed these off of a cinderblock that was sitting on uneven grass. The lack of stability mixed with so many days off from the movement caused a decrease in reps. Still not bad,  this is a MUCH lower elevation and I feel confident on the eccentric.  Russian Bear protocol hip thrust 425x5 380x5 340 3x5 These feel so strange. The weight feels impossibly heavy on the top sets and yet I'm able to get all of my reps. For the backoff work, the reverse is true. With an 80lb drop-off I always overestimate my ability, but always manage less than 5 sets. With squats and deadlifts I've always been closer to 10 set while running this routine. Perhaps the more isolated nature of the hip thrust makes it harder? I've also noticed my glutes aren't getting super sore, but that might be because I train them so frequently.  Weighted Shiko +50lbs ...

Hip Thrust @ 405 2x5, 1x6 All I had time for today. This is far above my last hip thrusting session. Perhaps I wasn't pushing myself before? The plan is to ride linear progression as far as possible and then focus on hip thrusts as a main lift. I want 1000lbs. Today I work an easy position. so I'll do "passive" greasing the groove training with dragon lunges throughout the day GtG dragon lunges (singles per leg) 13

Diagonal lying leg raises (alternating)  with stomach vacuums during rest 10, 10, 10 Lying leg raise 11, 9, 8 Sit-up 15, 8, 11 This was meant to be another upper body day, but I couldn't barely squeeze out a single rep on Headstand pushups. I did abs ins tead.  --- 8/10/24 Elevated Dragon squats 5, 2, 4, 2 Deep reverse lunge 5 Dragon lunge 6, 5 Kneeling single leg hinge 17, 11, 16 Shiko (alternating) 12, 12, 10 Trial of the dragon workout went well. I added a set to elevated Dragon squats to make up for set 2 where I lost balance. I swapped reverse lunges for dragon lunges for the sake of specificity and form consistency. Shiko numbers are increasing. 

8/6/24 Elevated Dragon squats 3, 3, 4  Single leg squats 10, 10, 6 Shiko (alternating) 10, 10, 10 Sigle leg Deficit hip thrust  10, 13, 12 A streamlined version of my original "Trial of the Dragon" session. Dragon squats work well as pre-fatigue for the single leg squats. Shiko and Deficit hip thrusts are perfect to round off the day. --- 8/7/24 Handstand practice 3x(10-20s) Handstand pushups (wall) 5, 1, 1 Hip pushups  9, 8, 7 Handstands always seem to get better even when I'm not as consistent as I I'd like to be. I lost a LOT of reps on hspu because I wanted to try and do it without the wall. I've written "pseudo planche pushups" as hip pushups because it's easier.... but the movement itself is BRUTAL.  Archer Table rows (alternating) 10, 8, 4 Table rows 10, 9, 6 Honestly attempts at including pulls feels token because my grip is the limiting factor on most sets.  --- 8/8/24 Elevated Dragon squats 5, 5, 2 Kneeling 1 leg hinge  12, 12, 13 Shiko (al...

7/30/24 Dragon squat pattern (each) 5, 5, 5 Headstand pushup on wall 5, 3, 4 Archer inv row (alternating) 8, 8, 4 Single leg squat 10, 5, 5 Incline Pushup 13, 12, 8 Inv row 12, 10, 7 This was a great session. I found out I that I'm very close to a dragon squat. I refuse to call this movement a regression because it's still the entire range of motion minus extending the inactive leg at the bottom. As expected, this movement is a hidden gem for glute training, but it also slams the quads.  Headstand pushups went very well. My strength is increasing and my balance is better. Rowing movements kinda suck because I'm doing them off of a table and the grip is very uncomfortable. Volume work went mostly well, but my right knee was hurting going into today because I tried to do a sissy squat from the floor the day before without warming up and having never practiced it. Ouch.  --- 7/31/24 Deficit lying leg raise 13, 12, 9 Wide glute hypers 7, 10, 10 Handstand practice (seconds) 22, ...