5/25/25 - 531 W3D4 Bench top set and squat fsl (finish)

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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 faster and lighter. Despite the heat impeding on my performance I felt like this session was particularly productive. 

Bench top set
215x4
Again, not as good as I thought I would perform. My top end strength is really suffering on bench. Both of my presses will be repeating their TMs. 

---work

-superset-
Perfect pushup
22, 10, 7, 7, 6
The first set torched my pecs. They were cramping and everything. 
Chin-up
2x7
3x6
Added another rep. Im starting to feel more stable. These were done with a supinated grip on a hollow straight bar set up at my job. Hanging with a supinated grip feels very uncomfortable, but doing reps feels fine. When I do chins at home I usually have a neutral grip on parallel bars from my rack attachment. 
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Elevated Dragon squat
5, 3, 2
My legs were a little fatigued from earlier. I did NOT feel like doing any more leg work, so I took a slightly longer warmup. 
-air squats x10
-glute dominant step-up x5
-elevated pistol squat x3, x5
-floor pistol squat x3
From there I went into my working sets and was blown away. My form felt amazing, especially on my left leg which was previously giving me problems. My range of motion was extremely deep and 5 reps is more than I've done recently. Im very happy with this performance.

Needle kicks
12, 17, 8*
I decided to actually try this drill and the coordination requirements humbled me. Its a blessing in disguise because isolating/mastering this portion of the cartwheel will probably have a VERY noticeable impact on my aerial gains.

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