5/3/25 - 531 W1D3 Bench and Squat FSL

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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 starting to really enjoy this movement pattern. Heavy rowing is fun. Being consistent with my pulls is starting to have a really nice effect on my physique too.

Falcon Knee squats
3,7,7,5,6,5
This is a variation of my flash squat. Same starting position. Atg DEEP lunge with the torso at or below the knee. Now instead of pumping out reps in a bodybuilding fashion you JUMP with your active leg, fully extending that hip and knee-kicking forward with the inactive leg. It should look something like Captain Falcons famous knee kick
Obviously, you shouldnt assist with any of your inactive limbs. The force is generated through your active leg. You should definitely feel your glutes. The eccentric is controlled. Do not just drop yourself into the bottom position. 

The stimulus was pretty good and I think this variation will help me a lot with my acrobatics pursuits and in the acquisition of the dragon squat. 
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