Training Logs and Autism

Deadlift top set 345x7 I didn't hit the reps I wanted. Honestly the RPE wasn't crazy, but I stopped the set because my barbell speed slowed down. My form felt extremely good and the weight actually felt LIGHT.  Press top set 150x3 I think I could have gotten more but I hit the roof of my gazebo at the top of the last rep and it threw me off. This felt heavy.  Chins (between presses)  5x5  These felt really bad, probably because I rested a LOT less than I usually do and my stabilizers were fatigued from pressing between sets of chins and vice versa. This whole session took me 27 minutes. I did it as quickly as I reasonably could because I had things to take care of. I thought I was using my time efficiently before, but now I see that I can fill in the gaps more. My last few sessions of this program took a lot of days because I was busy IRL and got sick between my last weighted session and this one.  This concludes my widowmaker block. I was going to do a PR set w...

Elevated Dragon squat (each,) 5,3,1,1 My reps are coming BACK, and this is with 30 extra pounds. I kept rest periods very short so my reps tapered off faster than I would have liked. I was hoping for at least 2x5 B stance RDL with long bell(each) 14,12,11 Nice glute stimulus. Shiko (alternating) 16, 10, 10 My reps came up a LOT since the last session. My eccentric control is also getting better.  1 leg elevated hip thrust (each) 11,10,7 Small improvement in reps and form Step-ups AMRAP (alternating) 70 These weren't hard, but they tired me out big time. 

Elevated Dragon squat 3,3,2,2,1 I was feeling especially good today, probably because I've been slacking on my training. I was going to try for 15 total reps but I struggled too hard at the 11th rep and called it.  ---with long bell--- I found this long tube of metal with a handle at work. It looks like a long kettlebell. I stashed it away for workouts.  B stance single leg goodmorning (each) 16,10,8 These felt good.  Airplanes (each) 8,6,8 I saw this movement on Instagram. The guy who did it used a weird behind the back loading style. I tried it and it feels extremely good. This movement is amazing for glite abduction. A new staple for me. --- Single leg deficit hipcthrust (each) 7,5,7 My legs and glutes were very tired by this point, so my reps are at a record low. I also had a hard time getting the form just right.  Cossack squats AMRAP (alternating) 20 I probably could have done more but I lost balance and had to work on a big repair at work right after so I call...

Bench top set 215x5 Chins 10,7,8 Deficit Bulgarian split squats @ bw 5x10

Squat top set 315x2

---home Deadlift top set 330  4 My form felt great, but my performance still sucked.  Press top set 145 5 Another "slow and steady" gain here  ---work Elevated Dragon squats (each) 1,1,1,2 Pistol squat (each) 3,2,3,2 Deep curtsey lunges (each) 4,2,3 Glute dominant step-up (each) 9,6 Shiko (alternating) 12,10,10 Single leg deficit hip thrust (each) 10, 10

Squat top set 295 5 Bench top set 205 5 Rows @145lb 11,10,10

Today just wasn't it. I wasn't feeling good when I woke up and the superset I did at work sucked.  Deadlift top set 315 x 8 Press top set 135 x 5 ---Superset--- 1 leg hyper with yellow beam 11, 8, 10 Inverted row (after left leg) 13, 14, 14 Pushup (after right leg 20, 16, 16 ---

Not bad but I had to go inside early to get housework done. I could have pushed my squat further... Squat top set 280 x 8 Bench top set 190 x 12 Fatbar rows @145 (between presses) 9,7,8

Deadlift 355 x 1 It felt "heavy" but I was able to lift it very explosively.  Press 155 x 1 This felt surprisingly good.  My deload went pretty well all around. Training maxes all moved comfortably. The remainder of my program is non-widowmaker work and a PR set week. I want to use these next 3 weeks to work on cardio/conditioning.

10:00 burpees 72 total reps 16 unbroken reps I didn't feel like I took that many breaks, but perhaps my average set was smaller than last session. Sadly i lost the PR because a coworker came up to talk to me right at the end before my timer went off.

10:00 burpees 73 reps total 15 reps unbroken  Burpees are fun. The flow state feels really good once I get going and in some masochistic way I enjoy gasping for air between my sets. I feel mg cardio getting better already.

10:00 burpees 51 reps Burpees are really fun, but they're tough. I took a lot of pauses and a small intermission because I had to take care of a work related task. My best unbroken sets were sets of 10.  This is just my starting point. I want to regularly rotate conditioning work in to have my cardio in a better spot, especially now that I won't be doing widowmaker sets for a few weeks. I want to kill those 20 rep sets next block.

---home Hip thrust  500lb x 8 This was a totally unexpected PR. I wanted to go heavier to test my strength, but only anticipated 3-5 with high RPE. 500x8 moved incredibly well.  ---work ---Superset--- Elevated Dragon squat 2, 3, 4, 2 Pushups (after L leg) 20, 20, 10, 12 Support beam chins (after R leg) 8, 6, 7, 5 --- Elevated Dragon squats feel a lot harder at 200lbs but that's OK. I did a superset to get the work done quicker. This is the first time I've ever done sets between legs and I really like it as a time saver. For the chins I started using a hollow body position and I feel it makes my reps a lot less swingy. Glute hyperextensions with yellow beam 21,  1L glute hyper with yellow beam 7, 8, 8, 11,  My glute pump work. At first I thought I would do double leg with the weight of the beam, but it was still too easy. My single leg form with the beam is a lot better. 

Squat 320lb x 1 I felt tired today and the deadlifts really fatigued my back again. Despite that my single went very well. No form breakdown or difficulty, but I did have a "heavy" sensation from lifting it. A few months ago 315 didn't move this good.  Bench 230lb x 1 A great single.  Strict row from floor 225lb x 1 Perhaps I shouldn't be surprised. My pulling during this cycle hasn't been very consistent AND I didn't train this specific variation.