Training Logs and Autism

I got outside later than I wanted to. I did what I could and made up for the rest at work. This session concludes my latest 531 cycle. My lower body training maxes are coming up, but my upper body training maxes are staying where they're at.  ---home Squat  250lb 3x10 Before I write my list of copes, I just want to clarify that the work got done, but it was harder than it should have been. I only slept for 5 hours, morning grogginess was killing me, I was very overcaffeinated (which made me short of breath) and the temperature outside was SCORCHING hot. These 3 sets just sucked. My form was ugly and I had to rest between reps to catch my breath of all things.... embarrassing. I need to work on my cardio.  Cartwheels 10:00 I didnt have a lot of time, so I did 10:00. On one of my rest days I saw a demonstration of a drill called "needle kicks." Essentially you kick your back leg up as you bend your torso down. I tried to keep this cue in mind and it made all of my reps fast...

Sadly I had missed a training day. Instead of continuing where I left off as-written I did my deadlift 531 work instead of hip thrusts. I didnt want to have too many gaps between squat days and I also wanted to free up my training days to accommodate a potential new template. Deadlift top set 355x6 I remember being a little tired on this day. The weight felt heavy, but my form was phenomenal. Legs and torso were in harmony. These were definitely 6 AWESOME reps. The RPE wasn't very high. I lost focus and couldn't break a 7th rep off the floor.  Acrobatics 15:00 I let myself try different moves on this day because I felt unfocused and didnt have a lot of power. I did some roundoffs, macacos and cartwheels.  ---Giant set--- Press top set 150x4 This was disappointing. I really thought I was going to do more. My press does better with more volume and more frequency. I'm simply not doing enough.  Chinups 1x7, 4x6 I love seeing my numbers come up. Im adding volume slowly Paul An...

Elevated Dragon Squat 1, 1, 2 My knees felt very beat up today.  I think i misgrooved and rep on my squats that put a lot of sheering force on them.  Long bell hip airplane 12, 9, 8 I LOVE airplanes. I like to alternate them with shiko for variation.  Long Bell single leg goodmorning 6,9,7 9 (left only) I did an extra set with my left because I felt like my first setwas too hamstring dominant.  Arm supported single leg hip thrust 8,8,11 I tried this to have a hip thrust variation I can do with ONLY my bodyweight and without needing a special surface. honestly it feels too unstable. I'll probably try it again to see if I can make them work.  Lee squats 3 My friend Lee came up with a special lunge where you have your foot sideways. I tried it out and it felt pretty good. Sadly I couldn't replicate the form since. 

---home--- Squat top set  315 x 6 I think missing my FSL squats on that last bench day made today harder. My movement pattern felt great for the first half of the ramping sets, but when the weight got heavier I felt my coordination falter slightly. My legs and torso both felt strong for most of the set, but my torso bent forward on the last rep. Overall, im extremely satisfied with this performance. I'm 100% ready to move up my TM.... finally.  Cartwheels 10:00 My girlfriend took my daughter out to play in the sprinkler, so I took today as a lighter day and just did a few cartwheels in front of her to show her the movement (she clapped 😹). My legs felt tired from the squats too so I didn't get much power anyway.  ---work--- -superset 1 Support beam chinups 10, 5, 6 Pseudo planche pushup 11, 8, 5 - This is probably my best PPPU performance ever. I felt it straight in my chest. I didnt rest too much so my chins had a bad dropoff. -superset 2 Bicep chins 5,4,4 Diamond pushu...

Deadlift top set 340x12 I zero diffed the weight yet again.  My torso was more stable than last time but started getting floppy on the last 2-3 reps. My training max is definitely coming up again.  Cartwheels 15:00 I felt really good this session. My kicking speed was incredible. This was another session where I felt closer to landing the aerial. ---giant set--- 1H Dumbell press 25lb x5 45lb x5 75lb x2 45lb x12, 10 I let my ego get the better of me. I really thought I would be repping 75lbs. That's alright though. I really enjoyed this movement.  I was just really bored of doing barbell presses and wanted a variation that involved the lateral delts.   Chinup 5x6 I remembered to add an extra rep to my sets this time.  It was easy peasy. I started my cutting diet a few days ago so I'm probably less bloated.  Pistol squat + flash squat + pistol squat 0.5 ,3, 1 + 6 + 1 The concrete in the area surrounding my gym is extremely uneven.  I couldn't do it ...

---5/10--- Hip Thrust @ 500lb 10, 7 Even though I couldnt pass 10 reps, the RPE for these sets felt much lower. I couldn't generate enough power to break the floor for a 3rd set. I didnt rest long enough. We had mothers day plans so I had to REALLY rush.  ---5/11--- -home- I found myself with very little time yet again. Half of my workout was done at home, the other half will be at work.  Press top set 145 x 8 The warmups felt heavy so I was shocked about this performance. +1 from last cycle. If my next heavy press day is this good I'll feel very comfortable with raising the TM. Cartwheels 10:00 Technically I did a little less than 10:00 because I ran the clock while preparing my camera. I focused on chaining multiple cartwheels today. Back-and-forth and consecutive. Im starting to get a nice flow. The only issue I had was that I didn't do any lower body work and my hamstrings were cold.  The first few reps hurt.  -work- Chin-ups 5x5, 1x11 I used a straight chinup ba...

I woke up on time but I was in and out of the bathroom, constipated and trying to poop. (sorry for tmi, but it's what happened) It took a lot of mental strength to skip my barbell squats to do my bench top set. I tried to make up for that missing volume with calisthenics at work.  ---home Bench top set 205 x 7 The reps are coming up. If I have a decent showing for my next Bench top set, I'll increase the TM.  Fatbar row (between bench) 185 5x5 I REALLY need to let myself do another warmup set, but otherwise the weight moved well. Next time 195. Cartwheel 10:00 I wasn't feeling powerful today.  I focused on aerial attempts and keeping sight of the floor.  ---work Pistol squat 3,1,7,6,3,2 Pistols on the floor feel very good to me now. I want to keep doing them.   Flash squat 10,6,7 I did these for a little more glute biased squatting. I don't think I'll ever do these in my work pants again though. They were squeezing and chafing my legs like crazy. I think it...

Squat top set 295 x 10 I was a bit overly caffeinated and it made me anxious as I approached the top set. I was in that neverending "im not ready" feeling for a good minute, but suddenly I had this feeling in my heart that I wanted it to be painful, so I went. My legs zero-diffed the set but my torso was doing all sorts of wacky bending towards the end. I think I feel comfortable raising the TM next cycle.  Cartwheels ~20:00 I gave myself extra time because I was feeling it.  My form is hitting a plateau and im not getting closer to the aeriel. I think I should dial it back and focus on making my cartwheel smoother and lighter.  ---Giant set--- Bench fsl 160 3x10 This felt like going through the motions.  Falcon Knee squats +20lb / BW 5, 5, 3 / 7, 5 I decided to add weight and I loved the stimulus. I deloaded for sets 4 and 5 because my reps dropped too much and besides I wanted to feel the contrast.  Fatbar rows 185 5x5 Next session I'll raise the weight again....

The baby kept me up later than I wanted and I had trouble falling asleep.  I took a sleeping pill on top of my melatonin and woke up groggy and LATE.  I was going to skip the session but decided against it because I want to keep two rest days between the heavy Deadlift and squat days. This is the bare minimum work for my template and I did it quick.  Deadlift top set 320 x 12 I didnt feel good at all for most of the warmup. As I approached my top set I was feeling a bare minimum 5 rep set, but once it was time to do it I felt like a forklift. This time my torso was able to keep up with my legs. Compared to the the 330 x 13 from last cycle this effort was considerably easier.  Realistically I could have pushed for more reps but my mental wasn't all there.  (As Im editing this id like to note that I felt very crappy after this session for 2 days. Low energy and lots of brain fog.) Cartwheels 10:00 Doing deadlifts in my condition made me feel spent.  Power out...

Squat  215 3x10 I tried to count breaths for the rest times (did 30 between the first two sets) but I saw a decrease in performance and just waited until I was ready for the 3rd. These weren't particularly hard.  Cartwheels 15:00 I followed up on my idea from last session and did my acrobatics directly after leg work. I was warmed up and still feeling powerful. My legs were kicking around my body FAST but my torso just wasn't rotating until I started having the confidence to actually let myself FLIP. I tried for quite a few aerials but had to plant my hands or elbows(getting more air!) Into the ground mid flight. I also fell down after few times too.  I also did some consecutive reps. I chained together 3 cartwheels on each side. My transitions have NEVER been so smooth.  ---Giant set--- Bench top set 190 x 13 I really wanted to get one more rep than last time and did.   Fat bar rows  185 5x5 I was surprised that I moved the weight so well! I'm also st...

Squat 280x9 I was so excited to start this new cycle. I made a whole new spreadsheet, made it look nice and everything. Sadly I went to bed late and woke up exhausted. Almost skipped the workout but did it anyway. My squats felt good but I think I could have gotten more if I was rested.  ---Giant set--- Bench 145 3x10 Sets of 10 feel pretty good with this weight.  Rows 175 5x5 The first set felt heavy but the rest were good.  Pistol squat 1,2,2,2,1 Balance was the issue here. I want to get good at pistols on the floor because I'm sick of needing an elevation to do single leg work. My form is a lot better now. I used to think that pistols were terrible for glutes but I definitely felt them. I fell down on my warmups because I kept sitting too far back into them instead of centering myself over the middle of my foot.  --- Cartwheels 10:00 I didnt have a lot of power left but I made sure to practice. Not every day is going to be a home run. On the plus side I noticed in...

Hip thrust 500 x 10,6,6 I really wanted to beat my PR but I at least managed to match it with an easier effort. Same with the second set. I was able to push that extra rep on the last set though.  ---Giant set--- Press top set  135 x 9 The warmups felt HEAVY. I didnt think I was going to get more than the minimum but when I unpacked the top set it was as if I was being magically assisted. I aimed to at least break last cycles top set and actually managed to do it.  Cossack squat (each) 13,11,10 Originally I wanted to do a true single leg squat variation but my ass was cooked. I chose cossacks to stretch out my adductors and to get some lateral work in. The glute stimulus was pretty good. Chins  5x5 1x11 I'm starting to get a lot better at these. The 5x5 is starting to feel easy. I think im going to start adding reps to the mandatory work. 5x6? --- Cartwheels 10:00 Perhaps I should do these directly after my leg work. This is the second time I'm pooped at this point o...