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.
Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session) Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus) 3xFe (10,12,11) Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12) Pistol hip thrust 3xF (7,7,6) I made the decision to incorporate the Hungarian Oak Leg Blast method into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...
Warmup --- x3 atg tuck jumps x3 Half tuck jumps x3 tuck jumps Handstand practice x9 bounds Handstand practice x6 running jumps Handstand practice --- Awesome! Hand balancing is getting a lot more natural. On my first attempt I managed a very long hold. Maybe 15-20 seconds. Bench Press + Pseudo Planche Pushup 3x5 @ 160 + (6,5,3) This agonistic superset combo was surprising tough. I'm enjoying the Olympic barbell over the fat bar. Setup is much more consistent. Floating Barbell Row + wide Inverted row 3x5 @ 135 + (7,6,5) This felt easier than the bench/pushup combo. Pre-fatigue from the barbell made my calisthenics rows lose reps. Not a surprise. 100 rep marathon --- Single Leg Squat (10,8,5,7,6)e - 36e Bulgarian Split Squat (12,10,10,9,8)e - 49e Atg step-up 15e --- THIS was the fun part of my session that I planned everything around. My quads and glutes were sore for days after (I'm posting this late). Superset...
4/1/24 _______ Double arm, single leg dumbell deadlift. 6x3, 4x2 w/ 75lb dbs This was inspired by Jamie Lewis's heavy 10x3 method. Honestly my balance wasn't good enough to handle the weights I picked so my reps didn't look good. After the halfway point I couldn't get sets of 3 that were satisfactory so I continued with doubles. Despite wobbly form, it was a great stimulus. Shiko (12, 10, 8, 10, 8)a The heavy work made these feel reaaaaaally good. I've once heard shiko described as "moving meditation" and I certainly agree! ________ 4/3/24 ________ Single leg squat 5x1e @ +55lb (14, 10, 7) @BW I gave an honest attempt at Jamie Lewis's method of doing 15x1 at 3rm. My form was beginning to break down and I could seriously feel the muscles in my legs straining. It felt unsafe to proceed after 5 singles. Up to that point they felt very productive. I did rep work at bodyweight. My body felt nice and primed from the singles, but my fast twitch fibers mus...
Comments
Post a Comment