Training Logs and Autism

Squat Spinal Tap (38:00) 240x3, 270x3, 305x3 255x3, 290x3, 325x3 220x3, 255x3, 290x3 My body is beginning to adapt. My form was better across the board, especially on the heaviest set. I REALLY like this staggered approach for getting volume in at heavier weights. Its psychologically easier and it gets the heaviest set out of the way sooner. I finished in less time and thats with performing presses between my last three backoff sets. Deadlift 270x5, 315x5, 345x5 Even though I did better at my squats, they still fatigued me enough to make deadlift 5s very difficult. On the last set I had to fight for every rep. Its a different sensation from the weight being too heavy: im asking my body to push through with energy it doesnt have.  Press  (between squat back-off and deadlift warmup) 115 5x5 Easy Acrobatics 10:00 I focused more on doing consecutive cartwheel reps than really trying to progress my aerial. I was too tired to coordinate my body. Lots of long rests between sets. Not ...

---giant set--- (forgot to take time :( ) Chinups +  fatbar curls @ 65lb 7,7,7,6,6,6,5,5,5,5 + 7,8,6 Chinups went great. It gets hard in the middle, but by the end my CNS adjusts and it gets easier again. I decided to add more upper body assistance to my giant set, so for the "pull" I used curls.  Fatbar Press @115 +  1a Dumbell press @45lb 5x5 + 10,7,6e The program actually called for 110, but I didnt want to swap the 2.5s every set. 5x5 went well, but maybe I could have kept my abs tighter. I felt my spine bend back in an uncomfortable way a few times. As for the dumbell presses, I wanted more volume with a movement that wasn't core intensive. Its humbling to use 45lbs. Squats @ 240lb 10x5 This was brutal, but doable. I didnt want to do the second half of these sets but I never felt like I couldnt do it. As my body got more tired I had to focus on keeping my abs tight. Its kind of funny, even though the weights are lighter I find this day much harder that the spinal tap...

---superset--- Squat widowmaker 220 x 20 I was dreading today's squats. I haven't done a widowmaker set in at least 2 months and I certainly wasn't ready to do them first thing in the morning after waking up. Once I got going, it was difficult but not horrible. I noticed that I was able to maintain better form than usual on my later reps. All of the low rep work from earlier in the week payed off! Fatbar Press  105 5x5 Most of these sets were done between my warmup sets of squats. I didnt warm up for the presses, I just went straight into it to save time. With this weight it was easy but im probably not going to get away with that once it gets heavier. I left the bar out in the sun so it was scalding hot. Easy work. --- Rows 185 x 4+100lb  135 x 12,10,8 45 x 15 My left bicep was really sore. I struggled to get 4 reps with 185 and just hit a single right after. I lowered the weight but wasn't satisfied with the reps. Once I got below 10, I reloaded to the bar because I w...

Squat - Spinal Tap (~40:00) 240 x 3, 270 x 3, 305 x 3 255 x 3, 290 x 3, 325 x 3 220 x 3, 255 x 3, 290 x 3 I was intimidated knowing I had to hit so many sets close to my TM on just the second day. I calmed my nerves by reminding myself that it's only triples and that these sets should feel like I'm just practicing the weight. I took just the time I needed between sets and it was just like I told myself.   The work wasn't super hard,  but it was still heavy. I accidentally leaned forward on my heaviest set. I think doing so much rep work on squats has me accustomed to keeping "looser" form. I dont think this was an actual strength issue. Next time I'll approach the concentric with more focus.    I forgot to "lap" my timer to keep record of time,  but I saw the timer a bit before I hit my last set and after I set up for the proceeding work. I think i can do this a LOT faster once my work capacity improves.  ---Superset--- Deadlift 5s PRO 250 x 5, 29...

Elevated dragon squat 2,1,3,  I didn't expect such a bad performance. My balance is extremely off when normally my control is great. I'm assuming that yesterday's hip thrust session left my glutes fatigued.  Single leg hinge 8,4,5,6,4 I did 5 sets because I wasn't satisfied with my reps. Balance is unusually bad again.  I chose to do unweighted hinges over goodmornings or RDLs because I need to master this pattern with my bodyweight.   Shiko (alternating) 10, 8, 8 Not the worst ever but my reps are low. 

I was very frustrated during my last cycle. I didnt feel comfortable under the squat bar so I picked this template that focuses on the squat. I also wanted a ln actual 3 day template that doesnt rotate days. Doing heavy squat work before work stinks. I planned to run two cycles.  --Giant set (53:26)--- I recorded the time to see if I can get it done faster in the weeks to come. By no means am I actively racing against the clock though. Chins 7,7,7,6,6,5,5,5,5,5 These were pretty easy. I continued my Anderson styled rep progression where I left off but added extra sets to accomodate for 10 sets.  Fatbar Press  105 5x5 I used the fatbar to free up my rack for the squats. I power cleaned the bar to start every set.  Squat 220 10x5 The weight wasn't super challenging but it felt like a marathon to do 10 whole sets with a push and pull between most of them. Overall it was really fun honestly work. --- Acrobatics 15:00 I focused on practicing one armed with my far arm. Thi...

Hip Thrust 365x15 500x7 550x3 I still wasn't feeling well. I can tell I got stronger based on how the two heavier sets moved but I couldn't push them. I felt completely torched after. I was going for the 15/10/5/20 rep method to try and save time. Working up to 500 and staying there is time consuming  

Squat (fail) 255 x 5  290 x 0 I was feeling TERRIBLE. I didnt feel safe lowering my top set which should have been light. Acrobatic training 15:00 Nothing special.  

Pistol squats 1,3 Deficit dragon squat  1 Pistol squats 7, 5, 2 Kneeling windmills with longbell + standing 13, 11 + 13 B stance RDL 20, 

--- Deficit pike pushup 3, 5, 5, 5, 3 Long bell curls 16, 12, 10, 10 --- Long bell press 20, 18, 16 Cinder block curl (Long way) 10, 10, 6