Training Logs and Autism

Deadlift top set 345 x 8 My legs and ass are much more powerful than my torso. I felt my trunk giving in and ultimately stopped the set because I couldn't keep it stable. My lower body definitely had more. I feel comfortable increasing my TM. ---Superset--- Press FSL 125 5x5 These felt heavier than they should have. Sadly my last top set was with the wrong weight too. I thought I was going to increase my TM but I'm going to need another cycle.  Chinups 5x5 Felt great but I was running out of time and decided I would rather get my cartwheels in instead of resting for amrap pulls.  Flash squats 11,9,8,8 Today's form felt more inconsistent than last time. --- Cartwheel practice 10:00 Today's focus was on aligning my torso with my kicking leg. I got some very solid reps in. Sadly I was pretty exhausted from the rest of the session so I couldn't keep my sets dense.  This concludes my experimental "minimal" template. I wanted to have a template that would leave ...

Squat FSL 245 5x5 I did the "20 deep breath" rest scheme again. Form was pristine. As I mentioned previously: I'm going to repeat the TM. This time I may consider doing a 3x10 @ FSL with the supplemental.  Bench top set 215 x 5 It felt better than last session but I suspect I'm having form issues because my bench is literally falling apart. I don't feel as stable as I should.  Fat bar Rows (between bench) 175 5x5 First set felt rough but the proceeding sets felt very nice. I like how my strength is progressing.  Cartwheels (15:00) I recorded my sets again. I'm inching closer to the aerial. My leg momentum feels good. This time I'm keeping them straighter, but I may be directing my force too low. I can't seem to keep my torso completely airborne.   I contemplated another 15:00 but my form started getting sloppy on my last few sets. 

Press top set  145x7 I feel comfortable raising my TM for this.  Chins between presses 5x5 1x12 The water weight I lost by starting this cut had had an extreme effect on my chins. For the last few weeks I've been struggling with the 5x5 and this time I mid diffed 12 reps. Nice. Hip thrust @500lb 10,6,5 I knew I had it in me. This time I wasn't underslept or sick. The rep drop-off was pretty extreme though. I was running late for work so I had to skip the cartwheels entirely. 

---home  Squat top set  315 x 5 I was hoping for more, but this is still a much better performance than last time. I went into this session with sore glutes from my deadlift day and I'm not sure how much that affected me. My bar speed had a sticking point at the parallel position, but i was able to fight through it. I will repeat this TM for next cycle.  Bench FSL 170 5x5 These moved pretty well.  Fat bar Rows (between bench) 165 5x5 This time I had much better control of the weight. I planned to do an AMRAP, but today was Easter. My girlfriend brought out my daughter and niece for the Easter egg hunt and they obviously take priority!  I also couldn't get to my cartwheel skill work for the same reason! That's OK.  ---work Elevated Dragon squat 3,3,3,2 The form issues on my left side were a little better today. I was able to get more consistent reps but I couldn't get past 3.  Shiko (alternating legs) 18, 8, 8 I think 18 reps is a new PR! My glutes were...

Deadlift top set 330 x 13 A new rep PR. I was finally well slept and feeling good. These were strong reps and my legs could have kept going. My core on the other hand was starting to lose stability by the end. All of the leg/glute work I do has been paying off. If I can get another performance like this on my next deadlift top set I will feel very comfortable with increasing my TM.  Press 110 5x5 These went well. I'm hoping the 5x5 work will help my strength.  Chins between presses 5x5 3,3,3,4 Sadly I've gained more weight than I wanted to.  Whenever this happens I lose a ton of reps.  Originally I wanted to do an amrap after the 5x5 like I've done previously, but I'm just not strong enough to get a good all out set, so I just did as many as I could between sets of presses for extra volume.  Flash squats 10,9,9 7 (Left only) Originally I had planned to do some heavy hip thrusts here, but not only was I pressed for time, I also wanted to shift focus back to my ca...

Bench 205 x 3 The seat on my bench broke off and my setup felt awkward today. Not my best showing. Squat 235 5x5 These felt great. Last session I took 30 seconds between sets (which I forgot to mention) but this time I tried something different because I didn't want to keep my eyes on a timer. I did each set after 20 deep breaths.  Fat bar rows (between presses) 165 5x5 These felt heavier today so I didn't amrap. I'll keep the weight here for another session and see how I feel. Cartwheels 10:00 I didn't have a lot of time so I did 5 less minutes than usual. I was also quite tired so I focused mostly on slower reps while minding my form and momentum. I threw in a few aerial attempts. I need to start recording my reps again to get a visual on what I'm doing.

I did this session at work with my friend.   Elevated Dragon squat 3,1,2,2,1,1 It's been two weeks since I practiced and my form felt very off on my left leg.  I don't think i sat back enough into my hips. My hip flexor took a lot of the load and my bottom position wasn't strong.  My right leg reps were effortless.  ---With long bell B stance RDL 13,12,13 Hip airplane 9,8,8 --- I'm a little disappointed by the reps but this is the first time in two weeks I've done my hypertrophy work. 

Thanks to the dumb ass dog waking me up I only got 3 hours of sleep. I couldn't hold my workout off another day.  Press top set 145 x 5 This moved surprisingly well. I stopped the set due to fatigue, not local muscular soreness. Chins between presses 5x5 These also moved very well. I meant to do an amrap set but I forgot...  Oops.  Hip thrust @ 500lb 5,5,1 I did hip thrusts in place of deadlift FSLs to spare my CNS. I tried to at least match my PR with the first two sets but it didn't happen. The last set ended up being a single, but a very solid one.  I didn't do any cartwheel practice today because I was very pressed for time and had done unofficial practice on a trampoline play area for the last two days. 

Squat top set 295 x 5 I started this session feeling a lot better. My upper back was sore from work, but I managed to match my last cycles performance. I consider it a W.  Bench fsl 165 5x5 Felt better than last weeks 5x5 Fatbar row 165 5x5 My form is starting to come together. Rows are actually fun!  Cartwheel 15:00 I'm starting to get better at these too! My motion is much more fluid and I feel like my torso is rotating better through the air. I'm getting more aerial forward rotation and I'm not just tumbling into my hands if that makes sense. I couldn't do assistance because I had to attend to real life obligations, but that's OK. Next session I can hopefully get some solid hip thrusting action in.

Press top set 135 x 8 Chins between presses 5x5 1x12 Deadlift FSL 235 5x5

I decided to run a much more conservative program this time. The frequency of the "main lifts" is the same except I'm only doing the 5/3/1 work on one of them while the other is done for 5x5 @ FSL. Im keeping the 3 day frequency so this means the progression is done over 4 weeks instead of 2. I'm doing this because I want to focus on acrobatics, calisthenics assistance work and more cardio/conditioning. Squat top set 280x8 I managed to match last cycles top set. The movement pattern felt great but my barbell speed crawled in the last rep. RPE was low.  I thought I was just suffering from morning grogginess but at the time of writing I found out that I've been sick. Bench FSL 145 5x5 Easy peasy Fat bar rows 155 5x5 This felt pretty heavy but good. I want to build up a respectable row. Cartwheel practice, 15:00 I practiced all types of cartwheels. Slow, fast, consecutive, with a running start. The focus was on kicking my hips over my head fast and letting my hand fa...

Deadlift 310x1 Press  105, 5x5 Chinups (between presses) 5x5 1x10 Cartwheels 15:00 Still sick and slept poorly. I didn't brace during my warmup and bent my back badly. I gave an honest attempt at my top set but my body refused to budge the weight past the first set. Luckily it was just a minor muscle tweak. My back was healed the very next day. Cartwheels had to be slow again because of the acute injury.

Squat fsl 215, 5x5 Bench top set 190x6 Rows 155 (between press) 5x5 1x8 Cartwheels 15:00 I was still sick on this day.  The fsl was harder than it should have been.  My bench set was half of the previous cycle and my cartwheels were slow.