5/18/25 - 531 W3D1 Squat + work upper.

-
---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 pushup
12,10,8
-
I really liked how the diamond pushups hit my triceps. I included them for arm work. Same goes for the bicep focused chins. Those were interesting. Wrestling with the balance was tough.


Long bell press (handle)
12, 10, 8
I just wanted to get some shoulders in. The handle was slightly too narrow for my fingers so next time I'll probably grip the shaft.

Long bell curl (shaft)
12, 8, 7
Not gonna lie, it was kinda fun to do these. I really wanted direct bicep work.

Long bell single leg goodmorning
5,6,5
It was really hard to get the balance right, but once I get better at these I think they'll be a very valuable assistance movement for single leg squats.i found that this movement pattern mimicked the break at the hips very well.

Cossack squat (each)
6, 8, 3
Did these for a squatting pattern. My performance kinda sucked today.

Comments

Post a Comment

Popular posts from this blog

12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

-
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...
Read more

2/5/24 - FBCT restructured. calisthenics volume training?

-
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...
Read more

4/1/24 --> 4/12/24

-
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...
Read more