5/13/25 - 531 W2D2 bench and calisthenics legs

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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 interfered with how I performed the movement too. I won't do these at work again. 

Single leg hypers
30, 16, 13
10 (left only)
This is the first time I've done these in months. My goal back then was to hit 30 reps in a set, and now I've done it on my first try with no warmup:  A testament to my glute progress.  The burn was INTENSE and so was the reps drop-off.

Shiko (alternating)
10, 12, 8
My legs were tired by this point so my reps weren't outstanding.

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