Training Logs and Autism

Sadly it seems that I'm accumulating an overuse injury on my right knee. I really liked this program, but maybe some decisions I made and my recovery weren't the best.  Paused squats @ 255 2,5 My knee was in enough pain that it was affecting every rep. For the first set I stopped. On the second I sucked it up and kept going. Bad move. It made the pain worse. On a positive note, the weight itself was easy af.  OHP single 1 x 155 Good. Inverted rows 22, 13, 12 I've built up some good endurance on these. Interestingly enough, the rep drop-off is similar to chin-ups.  Single leg glute hypers on rack +20lbs 10,11,11 Doing these single legged is MUCH better. I get a serious glute burn and a pretty good hamstring stimulus. They're going to be a staple for me going forward.

Squat single @  315 RPE felt like 6. My hips and legs feel a LOT stronger. Admittedly the "heavy" sensation was a bit of a shock because I've spent a lot of time working with lighter weights. My current "heavy" day is challenging but not ACTUALLY heavy!  Chin ups 12, 8, 9 Bench double @ 225 I wanted a triple but I didn't go for it because I didn't have safeties. Judging RPE is harder here. I wasn't straining hard but the weight felt heavy. A more exaggerated version of what happened with my squat I guess. RIR? it felt like 1.

This session concludes cycle 1! I didn't get the best sleep and I probably did too much assistance work on the first 2 weeks. I feel pretty beat down. My right knee and lower back are a little achy. If I feel better by next session I'll continue on to cycle 2. If not I'll take a deload week and continue from there. Squat @ 145 10x10 The first 5 sets were done with 45 seconds of rest. The last 5 were done with 60. My performance was mostly good but I definitely felt fatigued from deadlifting the day before. I found it hard to remain perfectly upright throughout my sets.  Paused Bench @175 5x5 I feel myself getting stronger at these.  ---SS--- Chinup 10,10,7 Lu Raise @10lbs 22,11,7 --- I didn't improve my first set of chins but maintaining reps throughout my sets is a huuuuuge win. Normally the drop-off is way harder. Speaking of which, in learning how to push chin ups deeper. I won't increase the weight for lu raises until I'm doing multiple sets of 30. The jump ...

Deadlift  315x5 My back rounded a bit, but these reps weren't terrible.  OHP 135x5 My strength is definitely coming back. My injury is 90% gone. It's not getting in the way of my lifts. Inverted row 5x10 4x5 1x10 1x20 I tried to keep the rests short but abandoned timing my rests after the 5th set. I had an extra long rest after the 1x10 and was able to get 20. I think that rest contributed, but my form in the earlier sets wasn't involving my lats like the latter sets.  No assistance because I'm going to do 10x10 squats tomorrow and I felt sick going into this session.... probably from poor recovery.  I haven't slept well this week. 

Pause squats @ 245 5x5 My body was feeling tired but my form and power have improved.  Bench Press @105 + rear delt raise @10lb 10x10 I breezed through this. The rear delt raises also had better form.  I did this session after day late, so I skipped assistance because I'd be doing 2 back to back days. I also didn't sleep well the night before.

Squats  10x10 @ 145lb I did NOT get the sleep I wanted the night before heading into this session. Despite that, I was able to do all 10 sets with 60 seconds of rest.  Paused Bench 5x5 @ 175lb This is where I started feeling the lack of sleep. It wasn't as easy as last week. ---SS--- Chin-up 6,8,7 Lu raises @10lb  17,11,11 --- Likewise with chins. I was able to grind out more reps on lu raises at least  Single leg glute hyper on rack. (Each) 16,20,12,9 Originally, I was going to do hip thrusts but my back cramped up nasty during the first warmup set. These ended up being really good! My music hit a climax just at the right time during my second set and I pushed it deeper than I thought I could. I used my BC thruster pad bar as the hinging point on my rack. This setup emphasized the glutes and hamstrings well. 

---12/8--- OHP  5x135lb The bar speed on this set was excellent, like pre injury.  Deadlift 5x315lb These felt like a warmup.  I didn't do jokers because I was training my gf and her sister at LA fitness and the gym was going to close. This work was done early because I was at the gym already and feeling alright! I didn't do the inv rows or hip thrusts because it would have taken away from their time.  ---12/9--- Inverted rows 8x10, 2x5, 1x10 I had an easier time but not every rep was beautiful. My ROM was short on the later reps of later sets Hip thrusts @405 10 A PR, but my victory was short lived. I couldn't do any more sets because my rack won't stop shifting. 

Pause Squat @ 245 5x5 Despite feeling tired/beat these went even better than last week.  Bench Press @105 +  Rear a delt flies @10lb 10x10 I'm doing less weight on bench because I adjusted my TM down. Ironically this forced me to go heavier on rear delt flies because I didn't have the 5lb plates free. Honestly the flies were the harder part of this work. I didn't do any assistance because I was very short on time. It was a miracle that I was able to fit the mandatory work in. 

Squat  10x10 @ 145 I was ITCHING to do this for the whole week. I kept my rest times a little stricter than the trial. 60s for as many sets as I could. After the 6th set I had to do 90s. My legs felt like they were full of molten lead after. I kept a solid mind muscle connection with my glutes the entire time but they just didn't get as sore as my quads... I thought the stimulus wasn't all there, but boy was I proven wrong later...  Pause bench 1x5 @ 190 4x5 @ 175 I accidentally set my 1rm as my TM. it didn't affect the 10x10 negatively so I tried to keep it for the 5x5. I was able to do a set, but it was DEFINITELY too heavy. After dropping the weight I was very satisfied with the proceeding sets. They were challenging but I didn't have a fear that I was going to drop the weight on myself.  ---SS--- Chinup 10,6,5 Lu Raise 15,8,10 --- Lu raises are a god send. I think they've done a lot to keep my shoulder happy, plus I like how they work the delts and upper traps. ...

Deadlift  1x5 @ 315 Strong reps. Didn't go for jokers because my family has the flu and I'm not trying to cook my immune system.  Press 1x3 @ 135 My shoulder injury is much better, but even slightly misgrooving causes pain. A lot of my mental bandwidth is dedicated to keeping a precise bar path. Also, I've realized that I accidentally set my current "2rm" as my training max. Given this performance im keeping it where it's at because it doesn't feel too heavy.  Inverted Row 3x10 12x5 1x10 This was fun. I tried to do as many sets of 10 as possible, then 5. By the last 10 I decided to go for as many as I could. Didn't expect to get all 10.  Hip Thrust @ 405 8, 7, 8 It's not a training day without direct glute work. This is a volume and rep PR for me. The rep quality was also higher than usual. 

pause squat 5x5 @ 245lb The routine didnt call for pauses, but I chose this variation for better glute activation. It was actually more challenging than expected, but I got exactly what I wanted. A big area I could improve on is breathing. It felt like I had to hold my breath for a long time in the hole waiting for the stretch reflex to fade. There were times I reset my breath at the bottom.... and it made coming out of the hole uncomfortable. ---SS--- Bench Press 10x10 @ 115lb Rear delt flies 2x10 @ 10lb,  8x10 @ 5lb --- I did my first Bench set with an incline. That was definitely not gonna work. The sets started getting hard at 7. Rear delt flies were a little too hard at 10lb but way too easy at 5. I'll increase the reps next session. ---SS--- Wide Goodmorning 3x10 @ 95lb Hanging knee raises 3x10 --- This superset assistance was my own addition. I wanted more glute and ab work. I chose goodmornings over hip thrust for the ease of setup. I used form on my knee raises that isolat...

This was the literal last minute workout I did before the cruise. I just wanted a pump to look good in the family pictures! Single leg/arm SLDL (lateral cross stance) 2,4,5,5,6 Dumbell swings 13,19, Curls 10,11,10 Single arm press  20, 15, 

Squat @ 135 10x10 This set is 10lbs lighter than my first prescribed week. I didn't feel great going into it, but I was able to push through and felt better by the end. My quads were burning for days Hip thrust @ 405 3x5 Of course I had to add these. Expected more reps but maybe the 10x10 fatigued me.

100 rep single leg deficit hip thrusts @bw 15,5,  12,8,  13,7,  13,7,  13,7 Coming back from that cold it seems that I've lost reps on my top set, but the rest of them are consistent with my precious performance. The glute pump is going hard as ever