8/14/24 +8/17/24 Hip thrusts and Trial of the Dragon

-
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 (alternating)
6, 8, 4
This was a lot of fun. I chose +50lbs because it was the amount of weight I lost. Next time I think I'll set a timer and go for total reps. 8 reps in a set is only 4 reps per leg and I think I can push myself harder with a time limit. 

Dragon lunge (each)
5, 4, 3
I love these. Definitely focusing on deep ROM and really feeling out the unique bottom position. My hips were extremely tired by this point. If I had done them as a first movement I would have gotten a lot more reps. 

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