Cycle 2 W4D1

A. Kang Squat @22X1; 6-8 reps; rest 2 minutes x 3 sets

Done @ 95-105-105. Warmed up with banded air squats, banded walking, banded back squats, and bar-only banded Kang squats. Video of set 1: https://www.youtube.com/watch?v=GH50RWD0yAE. Definitely still getting the hang of these, I think I came up a bit too vertical on a couple of reps? But I really like them - they're hard but let me focus on engaging various areas in a more controlled way.

B1. Reverse hyper @20x1; 10-12 reps; rest 30s

B2. Crossover step ups @31X1; 8 reps each leg **No weight - just BW**; no rest btw legs; 30s rest

B3. Glute bridge @21X1; 8-10 reps; rest 2:30 x 3 sets

Done with 10@20lb for hyper, 10@175lb for bridge. All felt good - no low back tightness, glutes felt really active. I think doing the Kang squats before this stuff helps prime the muscles really well.

C. Conditioning - AB
3x[0:20 ALL OUT, 4 min rest]
Cals = 12/13/13

3x[0:20 ALL OUT, 4 min rest]
Cals = 8/7/8

Felt good on these, nothing more really to say.

D. 30 min Z1
Done on AB.

OVERALL: Good day, never realize just how much my body and mind need deload until I am on day 1 thanking everything around me for only having 3 sets :) Had a really good massage where we worked on some shoulder kinks, scheduled another for shortly after my Germany trip - if nothing specific is flared up, we're going to tackle the left hip again and generally see if there are structural things involved in my glute activation and hip issues.