4/28/25 - 531 W3D4 Deadlift and Press FSL (end)

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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.
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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 me open for other areas of fitness and could be done non-negotiable with little time and/or with low energy if needed.  It worked out very well. I did my acrobatic training almost every session. When I had time and energy I devoted it to extra glute work. When I didnt, I was still able to get a good day of training in. I ended up swapping out the deadlift FSL for heavy hip thrusts and it had a very positive effect on both my results and recovery so I'll keep doing that going forward. 

This template marks the first time I've decided to repeat my TMs. I saw an increase in reps across the board while feeling amazing. Going into the next wave I'm going to let my squat, bench and press marinate a little more at their current TMs. My deadlift performance was a very pleasant surprise so I'll be increasing it. 

The 5x5 squat and Bench weren't very challenging. I think it may be more productive to do a 3x10. If I repeat the TM a 3rd time I could try it at 5x10. Both lifts respond better to higher reps for me anyway. 

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