9/25/24 pistol squats redemption.

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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 closer to failure. I chose 3 sets to failure because I get bored doing more than that on a single movement. Pushing multiple movements HARD is a lot more valuable than half assing 1 movement for more sets. Sadly I ran out of time and couldn't do single leg hip thrusts.


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