Training Logs and Autism

Perfect pushup 12, 10 + 18, 10 My coworker brought his "perfect pushup" paralletes for us to use last week. I decided I would start using them today. The first round was my dailies and I was going to leave it at that, but said coworker came by during my Handstands so I did some extra with him. I was actually quite surprised that I was able to push so much further beyond just because there was friendly competition. In any case, I'm still embarrassed that my pushup count is sub-20. LOL Pull-up 8, 2 Despite being sore I was able to put out a decent set.  Hanging leg raise 7,3,3,2 I used a different grip today. That same coworker made a padded bar we could hang on the support beams to act as a more traditional pullup bar. I was able to isolate my abs more.  Handstand (wall) 12s, 22s, 5s, 11s, 6s, 5s, 5s, 9s Every time my time dips it's because my form got better. Each one of these sets were essentially free Handstands that I started on the wall. Elevated Dragon squats 3, ...

1 leg cross stance Dumbell SLDL 6,7,8,7,2,5,5,7,3 Kroc row 21 Elevated Dragon squat  5, 2, 3 Hanging leg raise 7, 5, 3 Pullup 8, 2 Handstand (wall) 18s, 22s, 4s, 7s, 9s, 25s, 12s

Squat @ 250 (265 next) 5,5,11 Clean work. Stopped because of knee valgus on the last rep. I really need to work on my cardio again because I'm needing rest between warm-up sets.  OHP @ 110 (110 next) 5,5,5  Injury flared up bad.  Damn shame.  Hip Thrust 245 x 15 365 x 10 455 x 2  This was equally the biggest win and the biggest loss of my session. The weight was FLYING even the "failed" set. The problem is that my flimsy rack shifted back during the set and I fell down. I didn't feel safe to continue.  I'll have to spam slightly lower weights for now. 

---30:00 Hip thrust--- 6,5,4,6,5,2,2,6,2,6,4 @405 Total reps: 48 --- I didn't have the time I thought I would socI gave it my all in the movement/muscle I wanted to focus on the most. I'm starting to realize that my favorite way to train had always been some variety of density training. ---dailies--- Elevated Dragon squat 2,2,2,3,1 My glutes were cooked after the last two workouts. I almost subbed these for an easier movement, but I persevered. Hanging leg raise 7, 5, 3 Making progress. Pullup 8,9,5 I did double volume to make up for the pulling work I couldn't do this morning. Surprisingly these pullups felt amazing. I did a few extra chinups because my coworker made a little bar we could use in the future. Those aren't counted here. Handstand (wall) 36s, 25s, 31s Still better by the day. I also worked on some kickups that I didn't count. Pushup 15, 10, 7 I shouldn't have been surprised that I SUCK at these. I really thought I would be repping out 30s... Perhap...

---Single leg cross body Dumbell SLDL--- 10,  8,2,  5,5,  6,4,  7,3 7,3  5,5,  5,5,  7,3,  6,4 @75lbs 52:28 --- I doubled my usual volume for 100 total reps and timed it.  Mentally it was easier to take it in increments of 10. One set to technical failure and the next to complete the 10.  Not every rep was perfect but the glute pump is ridiculous.  An emerging pattern with 100 rep work.  Challenges were  1. The balance,  especially during fatigue. This will be perfected in time.  2. Hip angle. I tried really hard not to cheat with back rounding and excessive leg drive.  It got easier as the sets progressed.  I had planned to do an entire full-body session but I only made time at the tail end of my day, 1am-2am, and didn't think it would take so long to do 100 reps (technically 200). In the back of my mind I was just going to come back tomorrow and get a session in my gym. 

Elevated Dragon squat 6, 4 My legs have been sore, so I'm not too upset about oscillation in my performance here. Each rep felt really nice. Pull-ups 7, 3 I'm starting to feel that neurological adaptation kick in. The rep count may not be too much higher but they feel better. Handstand (wall) 22s, 17s, 17s, 16s My time went down, but as usual with this movement it's because I'm spending more time separated from the wall. Instead of attempting more free Handstands from kick-ups I'm going to do more wall work.  Dragon flag 3, 1, 1 I couldn't get moving on these today. I think I'll just get back to an easier variation I can do for more reps This week I've been starting to feel strong again. Not just with the barbell, but in my daily life. I'm able to carry and push things much easier. Back when I was traveling and forced to focus on calisthenics I felt like my strength was deteriorating.

Today I was woken up pretty early by my boss asking me to travel again in December. I was helping with the baby so I couldn't go out back to train. I did an abbreviated session with my kensui vest and olympic dumbell. I did my dailies and hip thrusts at work.  Lunges +50lbs 7, Walking 5, 2, 5, Reverse I did these with my kensui vest. I don't like the feeling of my inactive leg touching the ground and making my bottom position inconsistent. I have great mobility so my max ROM is much lower than a knee. I'll figure something out next time I have to do weighted single leg work.  Dumbell OHP @25lbs 15, 15, 15 The position I pressed from was the exact position that my injury flares up at. It wasn't that bad though. I think continuing to do these side presses will help. Kroc row (arm support) @75lbs 20 I've attempted kroc rows in the past but didn't "get" them. I kept trying to make my form pretty but this is a movement that's all about brute force and r...

---Bonus glute work--- 1L DB SLDL, 50 total reps @ 75lb      15, arm supported      5, same arm + same leg      7, 6, 7, 7, 3, cross arm and leg   The arm supported reps were a lot more consistent and I can pump out more of them since stability isn't an issue, but I think the cross body stance has the best per-rep stimulus when I can get the form right. Same arm/leg felt really awkward.  ---- ---Dailies--- Elevated Dragon squat 7, 4 Hanging leg raise 5, 5, 5 Pull-up 6, 4 A wall + free 26s, 36 + 2s, 2s, 1s, 1s, 1s, 1s, 1s, 1s 2s, 1s, 1s, 1s, 1s, 2s, 2s 1s, 1s, 3s, 1s, 1s, 2s, 3s Hanging leg raises still feeling awkward. Ive started including pull-ups in the dailies to round out both my daily and weighted routines. Unfortunately I can't add weight to my chins at home, but I still want to get good at them. Handstands are getting much better. I didn't get a nice long free handstand, but my wall supported work is getting less assisted ev...

Rows @ 105  (115 next) 5,5, 15 My form felt fine in the first two sets but I still felt my delts on the last one.  SLDL @ 235 (250 next) 5,5, 11 Maybe I shouldn't be surprised that the weight is moving well..... maybe the dragon squats have been carrying over here too? Either way getting close to 2.5 plates on this movement is exciting. Ive never been this strong in SLDL/RDL. Bench @ 145 (160 next) 5,5, 15 My shoulder injury is starting to feel better. I wasn't fighting it like last time.  Hip thrust  225 x 15 335 x 10 425 x 5 225 x 20 I was feeling REAL good on that first set of 15 so I raised the weight for all consecutive sets. All rep PRs. 

OHP @ 105 (110 next) 5,5,10 Still fought my shoulder a little here.  Pull-up (square grip) 3x5 My idea was to start weighting the movement, by my racks pull-up attachment is flimsy. I tried doing it on the frame and..... just ouch. The awkward grip killed me. Maybe I'll use a second row for my lifting sessions and include pull-ups in my daily work.  Squat @ 225 (245 next) 5,5,13 I thought the dailies were going to interfere with my squat but the weight moved REALLY well. I'm pushing further into my sets.  --- Elevated Dragon squat 9, 1 I'm happy my numbers shot back up to where they were before.  Hanging leg raise 5, 6, 4 It feels so awkward not having back support. I'll get used to it. Handstand wall + free 44s, 15s + 1s, 3s, 2s, 1s, 2s, 1s,  1s, 4s, 1s, 2s, 2s, 1s 2s, 3s, 1s, 1s, 1s, 1s It feels great to hold a free handstand, even if it's for a second. 

Elevated Dragon squat 8, 2 The reps are returning. I should probably start working on the mobility work if I really want to go anywhere.  Hanging leg raise 4, 5, 4, 2 I found these a little difficult, but I know they will pay off long term. Handstand wall + free hanstand 23s, 21s, 26s + 1s, 1s, 1s, 2s, 2s, 2s My whole body was tired so the wall work was rough. I dedicated the last ~20s to free work. Kicking up is the hardest part. Next session I'll keep this format where 1:00 is wall assisted and 30s is free. 

Rows @ 95lbs (105 next) 5, 5, 14 Light weight felt cumbersome and for some reason I feel it most in my delts.  SLDL @225 (235 next sesh) 5, 5, 10 I didn't push this set as hard as I could.... I let myself pause after the 10th rep and lost my focus. On the plus, 2pl8 moved a LOT better than anticipated. I don't think I've done sldls or rdls over 2pl8 yet.  On that subject I'd like to note that I vastly prefer SLDLs because there is a clear start and finish to the movement. My hip mobility has the bar touching the floor before I reach full extension so I take a grip just wide enough to create the perfect ROM.  Bench @ 135 (145 next) 5, 5, 15  I expected to use more weight, but that wouldn't have been realistic. I don't think I've done any bench pressing for months.  DAILIES Elevated Dragon squat  6, 4 A little shaky from the days off followed by the big burst of work. Lying Leg raises  30, 15 Nice, but the top of my ass crack is chafed from the box I did...

Elevated Dragon squat  9,1 4,2,2,1,1 Lying leg raise 30, 15 16, 15, 9, 5 Handstand 56s, 10s 51s, 19s I ran this as if I were doing my dailies back to back. I missed two days so the idea was to make up all of the work at once. Obviously this wont be a habit. I love my daily training. Its my only rock right now. I tried for a third round but my legs refused to move and I had a coworker waiting for me to return to post  Elevated Dragon squats were very shaky. I got a rep PR but it wasn't beautiful. The reps were hard fought. My hunch about lying leg raises was correct. The deficit allows for a slight rest at the bottom of each rep so I saw a sharp increase today.  The big W  was my handstand. I'm leaving the wall and maintaining position very well! I really love the feeling of being in a handstand. It feels like meditation.... Alternating shiko and Handstands for supersets would make for an interesting session. Maybe I'll try and rotate that in to see how it goes.

I've missed a few of my weight sessions and even missed a daily yesterday.... shame on me. I was about to miss today. It's 5am, technically the 12th. My family is asleep but I NEEDED to get my dailies before bed.  Pistol squat 1,1,1,3,2,2 Today hasn't been my day. Maybe I didn't warm up enough. I had a VERY hard time balancing on my left leg. Not feeling as much glute as I want, but that's OK. Perfecting the pistol is good for my long term goals. Strengthwise these were cake. Frog stand  10s,15s,12s,15s,10s Everyone is sleeping so I don't want to cause a ruckus by kicking up on the wall and falling down. Frog stands will improve balance from my hands. They're surprisingly hard on the arms.  Lying leg raise (floor) 10,15,10,5 In a way I expected this.  Even though the ROM is slightly shorter I'm forced to keep constant tension. I've increased my rep count from 30 to 45.

Elevated Dragon squat  8, 2 So far I've gained a rep every day.  Lying leg raise 30 All 30 in a single set. Next up is 45.  Handstand (wall) + free handstand 57s + 3s, 2s Good progress.

Elevated Dragon squat 7, 3 Lying leg raise 25 Handstand  26, 36

Elevated Dragon squat 6, 4 Good progress. Lying leg raise 22, 8 I didn't think I was even going to match yesterday let alone surpass it.  Handstand (wall) 11s, 23s, 24s These were a lite shaky today. Overall my balance feels like it's improving. 

OHP @ 95 2x5, 1x7 Oh my god... my shoulder injury was extra bad today.  I know on a normal day I could hit these reps with 135. I need active rehab.  Chinup 2x5, 1x7 I did these with the greyskull progression because I intend to add weight.  I suspect I lose reps at home because the bars flex when I pull. The reps I did get felt awesome.   Squat @210 2x5, 1x10 I pushed more than last session but I still stopped the set because my form got ugly.   Hip Thrust  225x15,  315x10,  405x5,  185x20 I love this rep scheme because every set is hard. At first I couldn't budge the 405, but I tried again and was able to lift it with massive effort. After that first rep the next 4 moved well.  --- Dailies: Elevated Dragon squat: 5, 4, 1 I had to warm up well for these. My first set didn't budge but my second set got better. Lying leg raise (boots) 20, 10 Finally some progress.  Handstand 40s, 7s, 22s It may look like my progress is inco...

Handstand (further from wall) 26s, 20s, 14s Only the bottom half of my wrists were supported for most of each set.  I'm getting better at Handstands! Lying Leg raises 15, 15 Not sure why I only got 15 o the first set, but the second set went better than usual.  Pistol squat 3, 5, 2 These are more challenging on the floor than I thought. On the bench my peak was 20 reps per leg and my average is around 12-16. Lately I'm feeling pistols more in my quads than in my glutes. For days when I can't get an elevation I'll do pistols. Truthfully I planned to do 15 total reps but my balance can use work. 

Skill: I attempted some dragon squats on the floor. I'm getting really close! Sadly there isn't a stable elevation at home for me to practice on so I couldn't get my dailies in.... honestly I could have done my other dailies and next time I will. I'll also have a replacement for elevated Dragon squats that I can do on the floor. Probably regular pistols.  Speed: 30 cartwheels Very very explosive. I'm actually getting air.  Strength: wide grip SLDL @ 185 2x5, 1x20 After last session I decided that I would REALLY push my sets and so I did. It was surprising to see that I could still go so deep.... but I'm not adapted to this type of training anymore. I was floored.  Hip Thrust @ 225 1x15 I meant to do the 15/10/5/20 scheme but I got very dizzy after the first set to the point that I couldn't stand up for a while. 

Elevated Dragon squat 5, 4, 2 Lying leg raise (boots) 18, 12 Handstand (wall) + free 56s + 2s, 2s

Work: Elevated Dragon squat (10e) 5, 3, 2 I slammed my knee hard against some metal so I had to wrap it up with my work shirt. Dipping in and out of the bottom position was extremely painful but the reps are getting easier.  Lying leg raise (30, with work boots) 15, 10, 5 I started doing a pseudo dragon flag form for some of my reps where I let my trunk raise off the box and I try to keep it off the box when I lower my legs. The stimulus felt great. Handstand (1:00, wall) 35s, 37s I'm not sure i mentioned it in any of my logs but I sustained a shoulder injury at work many months ago that has been impeding all of my upper body work.  A coworker showed me a really good stretch that instantly relieved the discomfort. My Handstands haven't been this good in years.... I felt like I was relying on the wall much less. 

HOME ---------- Speed: 10 sprints Could have been more powerful. Work on start position. Also noticed that my breaking stinks. I'm going to start getting intentional with breaking. 10 punching bag throws  These were weak. I couldn't throw them over my shoulder. I was forced to throw them forward. Still had fun doing this!  10+1 jumps  (3e single leg, 3 bounds, 2 cartwheels) I kept it simple. Jumping felt REALLY good because my legs have been very well conditioned from the calisthenics. Squats @ 185 2x5, 1x8 I told myself that I would stop the set if I started resting between reps.... never again. I didn't reach my peak be limiting myself, especially with programming like this where the days stimulus relies on one big set. It still felt REALLY good to have weight on my back.  I planned to do a push, pull and hip thrust but I didn't have time. I'll do some calisthenics at work.  ---------- WORK ---------- ---Dailies--- Elevated Dragon squat  5, 1 Easier by th...