Training Logs and Autism

Just did my dailies before catching my flight home. Elevated Dragon squat 1, 4 The neurological gains are kicking in! Lying leg raise 20, 10 Once I reach 30 in one set I'm going to increase the daily volume.

Elevated Dragon squat 1, 2, 1, 1 The stretch and bottom position get better every day. Hitting full ROM feels soooooo satisfying.  Pistol squat 5, 5, 5 Not bad, the stricter form out of the hole is bottlenecking me. I'm going to stick with pistols over box SLSs because I want to be "free" to train them anywhere. Single leg hip thrust 15, 14, 12 No matter what I do, I can't seem to make this movement work without a precise setup: a stable back elevation and a foot elevation.  --- 9/28/24 Elevated Dragon squat (5 total each) 1, 1, 2, 1 Surprised that warming up only consisted of a few low effort step-ups. I tried a few on the floor: focus should be on shifting my weight back on the bottom position  Lying leg raise (30 total) 18, 12 I wanted to do an ab movement.  I'm trying to build a habit around performing daily calisthenics. I got the idea when I realized that I REALLY need to run a linear progression program again and remembered that GSLP actually includes daily...

Headstand pushup + decline pushup 1, 6, 5 + 17 Inverted row 15, 14, 12, 10 Leg raise  14, 13, 12, 11 I was tired and honestly lazy.... I can't be trusted with an upper only day. :( 

Single leg squat + pistol (each) 12, 8 + 5, 8,  An anon on 4chan made me reconsider trying the pistol squat. I didn't like doing them previously because I thought they had low glute stimulus compared to single leg squats off of a bench. I kept my form strict and was EXTREMELY shocked at how much my active glute had to work during the movement! The first set of pistol squats was lower in reps because it was the first time I pushed a set of them in YEARS, but the second set was was awesome considering I was starting to feel fatigued. I couldn't get a 5th set in. The one caveat is that it takes a bit of focus to not unconsciously lean forward while getting out of the hole. A forward lean is what kills glute activation, just like with barbell squats. Shiko (10:00 alternating) 54 total My quads were burning so I got slightly less reps than I wanted.  1 leg kneeling goodmornign (3xf each) 20, 17, 16 Like I alluded to previously: I think lower body movements do much better when taken...

Overall I felt like this session was good, but I didn't get the glute stimulus I wanted. My main squat was too low in reps and I'm not sure the pump style training is great for the glutes specifically. I'm going to limit my sets and take each set to failure like I was doing before.  Elevated Dragon squat (5xf, each) 1,4,3,2,1 Surprised that not only can I still do these, but my form felt better than usual. Reps were lower but that was expected. Haven't done dragon anything in like a month. Noticed that the bottom position is nearly identical to the Flash squats I've been doing! Perhaps they helped.  Cossack squats (10:00, alternating) 140 total reps 10 more than last time. Had trouble feeling my left glute.  Single leg hip thrust (fx10, each) 5x10 Doing these off of the hotel couch sucks, but it is what it is. I can't wait to do weighted work on hip thrusts again.  Fire hydrant 4x12 I decided to do these last because the hip thrust is more important to me. I thi...

Single leg squat (each) (5xf) 10, 10, 7, 7, 9 These went much better than last time. I didn't rest much between legs.  10:00 Shiko (alternating)  64 total reps I beat my last 10:00 set by 14 reps. This was pretty difficult, but shiko are always fun. 1 leg kneeling goodmornings (fx10) 10x10 I think my form was a little off on the earlier sets because most of them were too easy. I didn't start feeling it until the last 3 sets. I'm always happy to hit a 10x10 though. Next session I will pay attention to my form and if it's too easy I will increase the rep count. Single leg hip thrusts (fx10) 4x10  I got an extra set in today. These were still damn hard as a last movement. 

---Superset--- Headstand pushups 2, 4, 4 Archer inv row 8, 8, 10 Hollow body rocks 15, 12, 12 --- I probably could have warmed up better. I would have gotten more reps on my headstand pushups. Hollow body rocks are fantastic. They're going to stay a part of my programming along with more dedicated ab work.  ---Superset--- BTN pike pushup 12, 12, 10 Inv row 13, 10, 8 Lying leg raise 11, 11, 9 --- My numbers here are typical. I need to stay consistent with upper training or I'll just be spinning my wheels.  ---Superset--- Shoulder pushups (alternating) 10, 8, 8 Bodyweight pulldown 9, 7, 8 Straight leg situp 17, 10, 8 --- I got REALLY creative for this 3rd Superset. Shoulder pushups differ from archers because the hand width is normal and you lean down into your hand. The chest isn't really hit hard. Bodyweight pulldowns are interesting normally I would perform these on a bar.... but I didn't have one. I had to kneel in front of a box, place my hands on it and lower my tru...

Flash squats (each) (5xf) 12, 12, 9, 9, 9 Took rest as needed. Figuring out the perfect form. 10:00 cossack squat (alternating)  130 total This was the highlight of my session. Cossack squats are REALLY fun and feel nice. I can actually do them pain free now. Awesome glute and adductor stimulus.  Fire hydrants (each) (fx12) 6x12 This movement humbled me. I always wrote Fire hydr ants off as a casual "yoga mom" movement, but I needed some form of abduction in my session...  they're very hard if you do them right.  (No rest between legs) Single leg hip thrusts (each) (fx10) 3x10 I totally expected more sets, but I suppose my glutes were very pre-fatigued by this point. (No rest between legs)

Single leg squat + deep lunge  5x6+4 My single leg squats aren't looking great at the moment. A combination of a few factors: I haven't done true SLS work in a while, I've gained roughly 10lbs and most importantly.... I stayed up for an entire 24 hours yesterday before finally sleeping. I was fighting a huge pressure headache during these sets.  Kneeling single leg goodmorning  6x10 Thankfully these went better. I added an extra set from last time.  Shiko (each. NOT alternating) 10, 5, 4 I highly prefer doing these in an alternating fashion. Timed sets are the way to go.  Overall this was a really crappy and short session. I knew I wasn't recovered from the long flight and 12 hour shift but I HAD to train. My sessions are much less frequent than I'd like. I can see fat that I've worked hard to lose accumulating around my midsection again I feel weaker all around. It just sucks. It's hard to stay motivated like this, but I think bouncing back to where I was w...

5x10 Flash squats (each) Will probably replace with regular SLS or dragon lunges 5x10 kneeling 1 leg goodmorning (each) Goated movement 5x10 1 leg Deficit hip thrust (each) Also goated 5x10 donkey kicks (each) I've taken inspiration from Serge Nubret's pump training. Of course it's scaled down to my admittedly weak work capacity. All of Serge's example programs feature 8x12 rep ranges but I want to work up to 10x10 because the number is prettier.  Most sets were going back and forth between legs without rest, but the rests I did take were minimal. The results of this session were really good! The stimulus was fantastic during and as I'm writing: my butt is so sore it's hard to sit!

Andrew Tate gave the advice to start each morning by getting the hardest thing out of the way. Instead of giving myself the normal 15 minute snooze, I shot out of bed, popped a caffeine pill, and went immediately into the following. It was quite a shock, but it cured my usual morning grogginess.  Immediatey upon waking: -Warmup- Sitting quad stretch 20 bodyweight squats 5 shallow step-ups (each) Dragon lunge (alternating), 10 minutes 50 total reps  These were done with a FULL range of motion. Horizontal torso, atg. They're "lunges" because I let my inactive leg touch the floor. Minimal rest between reps. Some reps I lost balance and had to redo. There was roughly a minute left when I stopped.... honestly I should have kept going, I could have fit in at least 1 more rep per leg. The big timed set with alternating legs was meant to mimic breathing squats. It's certainly not the same stimulus, but I think it was very efficient for acquiring dense volume without compromis...

Overall this session was extremely hard due to the weather. I still haven't built my gazebo so the sun is beaming down hard on my while the ground burns my feet. It looks like access to a barbell will continue to be extremely inconsistent so I've decided that while I'm home I'll run conjugate because It's freeform and I can make the most out of my barbell while it's available.  Max effort OHP 145X1 135X5 I'm surprised I retained even this much strength.  -Superset- Wide neutral chin 10, 6, 6 Hip Pushup  13, 10, 6 --- Chinups are stagnant due to inconsistent training. Hip pushups are getting stronger. -Superset- Inverted row 11, 10, 8 Deficit pike pushup 10, 8, 6 --- I used a closer grip on my Inverted row than I used to. It's a longer range of motion but it felt very solid. I need a better way to set up my pike pushups.  Hip Thrust  225x15, 315x10, 405x5, 185x20 I decided to stop using the Russian Bear protocol because it took a lot longer than I anticip...

"Flash squats" are something I came up with while crawling under a conveyor belt. I noticed that I had a very deep range of motion while crawling and figured it would make for a good squat pattern.  >squat down with active leg while pushing hips and inactive leg straight back. Your torso should naturally dip. This motion should be completely controlled.  >bottom position should look like pic, almost like a lowbar squat except you allow your torso to dip further down than is possible in a regular lowbar squat. This position will push your active leg slightly outwards at an angle similar to what it would be in a bilateral squat. Your inactive leg should touch the floor. You may allow your hands to touch the floor once you've completed the descent. Do not allow inactive appendages to touch the floor prematurely. >ascend by shifting your bodyweight unto your active leg, drive your hips forward and squat up. Your inactive appendages should NOT DO ANY WORK. Every rep ...