Training Logs and Autism

My deadlift top sets continue to amaze me. For the time being i get too tired in my hips and back to do single leg squats off this day, so I've chosen to keep doing the 1l goodmornings for now.  Deadlift PR set + sumo WM 295lb x 13 225lb x 20 Press PR set + RP  130lb x 7 115lb x 12+3+1 Chinup (between presses) 5x5 6,7,5 Kroc rows 100lb x 22 1L kneeling goodmorning  50lb x 13, 8, 7

My hip thrust volume is slowly coming up. Squat top set + widowmaker 265lb x 10 200lb x 25 Bench top set + RP 185lb x 11 140 x 14 + 2 + 3 Fatbar row (between bench) 145lb x 9, 7, 7 95lb x 16 Fatbar poundstone curl  30lb x 61 Hip thrust 405lb 11, 8, 6

Currently i have a small backlog of training logs to post so the next few won't have detailed commentary, but the trends in my training have been generally very positive. ---at home Deadlift top set + sumo widowmaker 320lb x 11 250lb x 20 Press + RP  140lb x 5 110lb x 11+1+2+3 ---at work Elevated Dragon squat 5 1l Standing pancake stretch  3x20s Assisted dragon squat bottom position  6s, 5s, 6s Finger chins > add thumb > close grip on beam 6, 2, 2 > 5, 3, 4 > 3, 4, 4 1 leg hyperextensions  20, 20, 21

Dragon squat (elevated) 1,2,1,1 Despite being heavier, I did not find the movement harder in terms of strength. I haven't trained my single leg squats in a while so the balance and coordination was the limiting factor.  1l Standing pancake stretch  3x20s I focused on sinking deeper as the time went on. I forgot how hard stretching is. My legs feel nice and mobile after though!  Dragon squat bottom position on floor 3x5s It's easier to keep my resting leg up but I don't really know what to do with my torso.... I'm currently holding myself up with my hands, but it that doesn't allow my to properly balance and load my glute up. I'll figure it out.  --- I'm going to keep practicing on my work days.  Work day dragon squat work will not be to failure and it will include stretching Non-work day dragon squat work will consist of regressions I can perform on the floor. This will be to failure. 

I took my daughter outside to play, so I took the opportunity to do my upper body work early.  ---morning Bench top set + RP 200x6 10+4+3 I was watching my daughter outside so I got cold before my last set.... still a decent performance for 531 day. Fat bar rows (between Bench) 145lb x 8,7,8,5 95lb x14 Reps are slowly coming up per set.  Fat bar Poundstone curl @25lb 100 I decided to stay at the same weight because the soreness was debilitating last time. I'm afraid adding weight too soon will cause injury. This set was still extremely challenging. --- ---Evening Squat PR set + widowmaker 285x6 225x20 Another day that I could tell from the warmup that I was going to have a great session. The top set was flying. My mental gave up before my body because I was fearing for my knee. I definitely had more. I was dreading the widowmaker set, but they're getting easier despite the heavier load. Hip thrust @405 11, 6, 5 I tried for a bigger PR, but I had what I had. Awesome day.  ...

Deadlift top set + sumo WM  300 x 12 225 x 20 Another day, another killer deadlift performance. More weight AND reps Press top set + RP 130 x 7 100 x 12+3  My press isn't coming back up as fast as my bench, but it's moving and my injury is gone by this point.  Chin-ups (between presses) 6x5 2x6 Up until this point my reps have been going up despite gaining weight, but on this day I felt my weight AND my stomach was full of food. Kroc @ 100lb 21 One rep PR. I tried for more but couldn't budge it. Ab wheel 6, 6, 5 My arms were exhausted by this point, but I still got a decent ab stimulus. Kneeling 1L goodmorning +50lb 8, 7, 6 I was tired so I picked a movement that was technically easy to isolate my glutes.  This is the first time I've added weight.  I like it, but it's pretty rough on the kneeling leg. When my work capacity improves I'd like to stick a lunge or single leg squat in this slot 

Squat top set + widowmaker 270x6 210x20 I knew from my warmups that this was going to be a great session. I did not push my top set to the absolute failure, just until the bar speed got slow. The widowmaker was rough, but I'm finding my recovery directly after and between sessions is very good.  Bench top set + RP 190x10 145 x 12 + 3 + 2 My bench is still flying. I'm hoping I can breeze past my old numbers soon!  Sadly this was all I did on this day. I was training with my gf and ran out of time before work. I wanted to do make-ups at work but it's started to get so busy it's hard to make time to sneak away. 

Deadlift top set + sumo widowmaker 285 x 11 225 x 20 This was so fun. My deadlift strength is skyrocketing. I'm seeing a trend of my DL form getting more locked in by the day. For the widowmakers I chose to do them with a sumo stance for glute emphasis and because I lift some objects at work in a sumo stance. It's functional! The widowmaker set was very challenging but I enjoyed it.  OHP top set + RP 125 x 6 95 x 11+4+2 I was hoping to push more on the top set. I think my overhead press needs more volume for the strength to come up. Chin-ups (between presses) 5x5 8, 6, 5, 5 This was done between presses. My biceps were EXTREMELY sore so I didn't get any rwp PRs, but my overall density was great. Kroc row 100lb x20 This is a PR. Kroc rows are tough. Hanging knee raise 12, 7, 4 I think I was trying too hard to isolate my abs and didn't get a good burn.  Single leg rack hyper +25lb 10, 8, 10 My form felt a little off. My hamstrings took over more than my glutes. Next time ...

Squat top set + widowmaker 255 x 8 195 x 20 I was able to diagnose my squat problem thanks to Instagram of all things. Turns out I was "pre hinging" at the top and it put a lot of pressure on my knees. No problem with my squats!  Bench top set + RP 180 x 10 135 x 15 + 4 My bench is still on fire. I pushed for a 20th rep on my RP set and ended up pinned under the bar. 135 isn't enough to kill me. I was able to get out. Next time I'll make sure the safeties are in the right spot. Fat bar Rows @ 140  5,6,7,5,6 Amrap @ 95lb 13 These were done between Bench sets.  Assistance:  Hip thrust @ 405 10, 6, 5 I'm getting a lot stronger at these. Ab wheel 6, 7, 4 I think this is going to be my ab exercise of choice going forward. They work so well.  Fatbar poundstone curl 25lb x 100 This was challenging but I pulled through. My arms were insanely sore for days afterwards.

Pistol squat (25) 5, 10, 5, 5 This performance was shocking. At first my knee was acting up and I could barely get a rep out, but after a solid warmup I hit a pretty casual PR. What's incredible is that I was barely able to do a couple of reps when I was lighter.  1 leg hyper (71, og goal was 50) 18, 15, 15, 12, 11 I found the PERFECT spot to do these at work. There's a support beam that's perfectly at my waist level, and a little curb parallel to it on the floor that I can push my feet against. I literally couldn't ask for a better setup. I did some extra sets to feel out the form. 

Chins (45) 5,5,5,10,10,10 Despite gaining weight I'm getting pretty strong at chins! Total-rep work is amazing for them. I accidentally forgot the last 5.  I did these between sets of presses.  Press top set 135x5 I was feeling axially fatigued today. I think i may have overdone it with the hip thrusts and deadlifts. Technically not bad but I was hoping for more.  Deadlift top set 315x3 This was my disappointment of the day.... I was SO hyped since last session to do more deadlifts but I just wasn't feeling it. I also forgot to strap up! I didn't have issues with grip, but I wonder if the mental security straps offer would have made a difference anyway.

Squat fail 240x1 I'm not having a problem with my strength. My right knee felt too much pain for me to go through with these sets. I could have pushed through but I felt myself leaning the entirety of the weight on my left leg. I believe lateral sheer forces are the problem because single leg squats don't hurt, so if I'm unable to recover fromcthis injury I will spend some time working on weighted single leg work.  Hip thrust @ 405 8, 6, 6 My numbers are slowly creeping up. I really tried to match my repmax of 10.  Bench top set 185x12 This is definitely a rep PR. I couldn't believe how much I was able to crank out in this set. I think extremely high volumes are safer on upper body because they don't fatigue you systemically in the same way squats/deads do. I would DEFINITELY do the bench portion of the behemoth program again. 

Press top set + jokers  125x7  135x1 155x1 Not bad. My strength is slowly returning. Felt good so I did some joker sets. Deadlift top set 295x11 This was a godly top set. I locked in hard and pushed it to the limit. My adrenaline was peaked for hours afterwards. I don't think this is a PR. I'm sure I've done 315 for at least 10 or 11 in the past, but even so my hinging pattern is far superior now. Chin-ups 3,5,5,11,7,8 I did these between press sets. I ran out of time and couldn't get all 50 reps.  Today I did the minimum prescribed work because of the time.

Squat top set 255x5 I had to do the bare minimum here. My knees were still feeling bad from the behemoth program.  Bench top set 175x10 Inversely, the behemoth program worked wonders for my bench. 175 moved strongly.  Assistance  Inverted row (93) 17,15,10,13,13,11,13 I did these supersetted with my bench warm ups and sets. I didn't like fiddling with my bench so much to move it in and out between sets. Perhaps I'll replace these with fat bar rows or some power row. Hip thrust @405 7, 5, 5 I'm focusing on heavier weights because my glutes seem to respond well to to it. I think a good sweet spot is 8-12 but I don't want to reduce the weight. I still want a 5pl8 hip thrust for reps.

OHP top set 120x5 I was experimenting with an extra deep form. I think it fatigued me a little because this was tougher than it should have been. Deadlift top set 275x7 Best form I've ever had on deadlifts. No lower back activation AT ALL. My core was so compressed that I started to get choked out from the pressure. I fell down after letting my last rep go! This wasn't the heaviest or highest rep set I've ever done but it's one of the best. Whippy chin-ups (50 total) 1,3,3,10,7,5,1  5,3,2  5,5 I did these sets between ohp and deadlifts. I moved the pins on my pullup attachment and it makes the bars extra bendy when I pull, so they're working against me. I think working towards a rep goal works way better than taking 3-5 sets to failure. ---Superset while wearing 25lb vest Curl @45lb (52) 15, 15, 15, 7 My left arm is working too hard while my right just works to balance the other. Even though I could keep using these weights, I think a heavier load will force both ar...