Training Week of 7/6

7/6
HSPU Mini Course Practice A

HSPU Mini Course Play - 8 pike push up singles, starting with 1-inch lean.

Dr. Keith Baar style isometric tendon training circuit

• Left hand 12kg kettlebell press hold - press KB until shoulder starts to feel irritated, then hold
• Right hand 12kg kettlebell press hold - press KB to same position as left side, then hold. Was going to press to where the wrist starts feeling irritated, then adjust to the border of the irritation, but the wrist felt fine throughout the entire pressing movement.
• Chin up hold with elbows around 45 degrees.
• Side plank
• Side plank other side

7/7
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Underhand Vertical Pullapart - mechanical drop set - 1 springs

Horizontal Pullapart - back off set - 1 spring

Sideway Tricep Extension - work set - 4 springs

Sideway Tricep Extension - back off set - 3 springs

Violin Tricep Extension - work set - 2 springs

7/8
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Underhand Vertical Pullapart - mechanical drop set - 1 springs

Horizontal Pullapart - back off set - 1 spring

Sideway Tricep Extension - work set - 4 springs

Sideway Tricep Extension - back off set - 3 springs

Violin Tricep Extension - work set - 2 springs

Dr. Baar Tendon Circuit:

• Left hand 12kg kettlebell press hold - press KB until shoulder starts to feel irritated, then hold
• Right hand 12kg kettlebell press hold - press KB to same position as left side, then hold. Was going to press to where the wrist starts feeling irritated, then adjust to the border of the irritation, but the wrist felt fine throughout the entire pressing movement.
• Chin up hold with elbows around 45 degrees.
• Single leg lunge
• Single leg lunge other side

7/9
HSPU Mini Course Practice A - I've gotten better at using my core to stack my hips over my shoulders, and make it easier to extend my leg higher. I might have actually straightened one leg all the way in headstand. Next time I'll practice headstand next to a wall. With one leg straight - or close enough to straight - in the air, I'm concerned I might lose my balance and fall backward. I'd feel safer with a wall to stop my leg, and the rest of my body, from falling backward. Falling forward would ok because I'm using to tucking my legs and lowering my feet out of headstand.

HSPU Mini Course Push - Set a timer to 20 min. then did 8-rep sets of parallette pike push ups until the timer rang. I did one more set after the timer rang to finish with 5 sets of 8 for a total of 40 reps.

Hamstring mobilty circuit:

1. Good morning - 8 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 6 puzzle mat tiles - 5 reps w/ 10s hold on last rep

With the height for straddle side bend lowered from 8 tiles to 6, I couldn't keep my lower back from rounding a bit, but it felt fine. I'm used to keeping my chest up as I bend to the side, which helped.

7/10
Chest expander workout - tricep extension omitted because of the pressing volume done on 7/9:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Underhand Vertical Pullapart - mechanical drop set - 1 springs

Horizontal Pullapart - back off set - 1 spring

Dr. Baar Tendon Circuit - 3 rounds:

• Left hand 12kg kettlebell press hold - press KB until shoulder starts to feel irritated, then hold
• Right hand 12kg kettlebell press hold - press KB to same position as left side, then hold.
• Chin up hold with elbows around 45 degrees.
• ATG split squat
• ATG split squat other side

My Recovery from Golfer's Elbow

My last incidence of golfer's elbow occurred in June 2024. By the time I finished that Easy Muscle block and started my chest expander block, both elbows were hurting. I'm convinced the cause this time was holding the 24kg kettlebell in bottoms up position for bottoms up goblet squat. The bottoms up grip allows the KB to be more easily used as a counterweight for sinking into a deep squat position. However, it cost me the health of my elbows, so in retrospect I should have held the KB in the normal grip.

In any case, I tried both Flexbar exercises shown in this video for a while but didn't notice much relief.

I spent the rest of 2024 following most of the advice in Geoff Neupert's elbow tendonitis article:

1. Check KB technique, especially ensuring no bent elbow on the backswing of cleans.
2. Do the exercise for relieving tension in the upper body extremity flexors immediately after KB training
3. Finger extensions after any grip work
4. P3 Protocol as implemented in Sore Joint Solution and Systematic Core Training For Kettlebells

In 2025, I started practicing this hammer exercise. It's a bit different from the hammer exercise shown in other elbow tendonitis rehab videos, in that each rep includes a 5-second hold with a stretch to either side.

I also started doing chin ups after my KB clean+press sessions, after watching this Geoff Neupert video. I was a bit skeptical of his Davis' Law argument (too much pronation, not enough supination) at first, but I decided to try anyway. I started by doing 2 sets of 2 chin ups on rings, so that my hands would be in neutral grip at the bottom, and supinated at the top. When the chin ups didn't hurt any more on the rings, I switched to chin ups on the pullup bar, again starting with 2 set of 2. Over time I worked up to 3 sets of 5. Chin ups felt less and less painful for my elbows as time passed.

I also spent much of 2025 practicing on piano instead of playing guitar. My reason to prioritize piano time over guitar was not golfers elbow, actually, but a desire to level up my skill at playing R&B/neo-soul grooves on the piano. This desire outweighed any desire to improve any aspect of my guitar playing. I've noticed that my left elbow occasionally feels sore after playing guitar, though I work on engaging my back muscles so that those muscles help my fingers apply pressure on the fretboard, instead of relying only on forearm muscles.

I started 2026 with an Easy Muscle B training block. The golfers elbow continued to recede as I built up my chin up volume doing this program. Looks like Geoff is right about Davis' Law after all.

By summer 2026 I was trying out the GMB Static But Deadly isometric program, which includes an isometric bicep exercise which could be a bicep curl or a chin up. While I dropped the program in favor of Dr. Keith Baar's protocol, I kept the idea of doing isometric chin up to help keep the golfers elbow at bay or maybe even make the elbows more resistant to golfers elbow.

Training Week of 6/29

6/29
HSPU Mini Course Practice A. Not as much progress as last week, but practice is practice.

HSPU Mini Course Play - 7 pike push up singles, starting with 1-inch lean.

Static But Deadly Circuit A - I did 3 of the 4 holds for the full minute. 1-min. chin up hold remains out of reach for the time being.

6/30
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Horizontal Pullapart - back off set - 1 spring

Static But Deadly Circuit B - I made some progress in the side plank, being able to hold for at least 50s on each side. I regressed a bit in the isometric bent-arm bear, not being able to hold the full minute.
Hamstring mobilty circuit:

1. Good morning - 10 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 7 reps w/10s hold on last rep

7/1
Tried some cleans and presses with single 16kg kettlebell. This was a test of my right wrist, to see if it recovered enough for pain-free KB pressing. My wrist felt fine for cleans. But the thumb side of the wrist still felt irritated when I pressed the KB. So, I'll continue with the combination of HSPU mini course, Static But Deadly, and chest expander training until my wrist feels better. I tried cleaning a 15lb. clubbell to order, choking up as much as possible, and the wrist felt just as irritated as when I pressed the 16kg KB. So I think a clubbell clean will be a quicker test.

Static But Deadly Circuit A - Completed most holds except chin up.

Hamstring mobilty circuit:

1. Good morning - 8 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 7 puzzle mat tiles - 5 reps w/ 10s hold on last rep

7/2
HSPU Mini Course Practice A

HSPU Mini Course Push - I broke a bit with the instructions. Instead of doing 3-4 sets and resting for a set amount of time after every set, I set a timer to 20 minutes, and did the session under autoregulation guideliness, just like in Geoff Neupert's program The Giant. This resulted in 5 sets of 7 parallette pike push ups w/1 inch lean. As with the Play session, I started each rep with a slight forward lean with the shoulders about 1 inch ahead of my wrists. After the first set, I moved the parallettes a little wider apart because my hands were rubbing against my torso at the bottom of the movement. I don't want the parallettes to be too wide apart because my suspect left shoulder can be irritated. From the 2nd set onward, my feet were consistently floating as my head got close to the floor, almost like in Eduardo Orihuela's parallette pike push up video. My head didn't have to touch the floor to get the feet to float. With my head on the floor at the bottom of a pike push up, I could try to do a sort of headstand to make it easier to float the feet, but I didn't want to cheat that way. My feet also continued to float when I started pushing back up, for a brief moment until my bodyweight started to shift back towards my feet. I was surprised because I was expecting to have to lean forward more to get the feet to float. In the video, Eduardo says that when the feet are floating on the basic parallette pike push up, it is time to progress to parallete pike push up with elevated feet. So for next week's Push session I could do pike push ups with my feet raised by one stair step. However, Eduardo also recommends progressing by increasing number of reps per set each week at your current level, then increase difficulty after doing a session with 8-rep sets. This week is my 7-rep week, so next week I'll do 8-rep sets at my current level, then progress to pike push ups with elevated feet the week after that.

Cooldown - Straddle sit on stack of 6 puzzle mat tiles for 1 min. Next progression for my straddle side bend is to elevate my butt a little less so I thought I'd try straddle sit on 6 tiles instead of 8. I took Friday off

Dr. Keith Baar on tendon healing

Lately Youtube has been recommending videos on tendon healing or strengthening featuring Dr. Keith Baar. The tendon training principles he recommends appear to be more up to date than the GMB Static But Deadly approach, but to be fair, Static But Deadly is not advertised as a tendon training program. After having some trouble finding any exercise for my wrist issue, I read some people had success training Keith Barr style by simply finding a position that causes the tendon flareup and working with that. For my wrist, it's the kettlebell press with a 16kg KB. So the exercise to address the wrist issue may very well be an isometric KB press with a KB weight that won't cause as much pain as a 16kg. This Tendon 3.0 training article summarizes the Keith Baar approach to tendon training.

Tendon rehab principles from the article:

• Take collagen + vitamin C 30–60 minutes before loading. The article does not state exactly how much to take but I've seen Dr. Baar quoted elsewhere as recommending 15-20g of collagen and at least 50mg of vitamin C or eating vitamin C rich fruit.
• Hold isometrics in a pain-free range: 30 seconds × 4 reps, ~2 minutes rest.
• Perform twice daily (morning and evening) for 8 weeks to regenerate tissue.
• Maintain with weekly sessions to prevent relapse.
• Progress by increasing hold duration and control, not load.
• Use isometrics after sport to re-load fatigued tissues and reduce reinjury risk.

My selected exercises.

• Left hand 12kg kettlebell press hold - press KB until shoulder starts to feel irritated, then hold
• Right hand 12kg kettlebell press hold - press KB until right wrist starts to feel irritated, then hold
• Chin up hold with elbows around 45 degrees. Eventually progress to 90 degree hold.
• Side plank or lunge
• Side plank or lunge other side

2026 Fitness Goals

This is a followup to a post I had a post about fitness goals to start 2023.

I did not come close to achieving any of the goals as stated in that Jan. 2023 post. They were just too ambitious to achieve by the end of 2023. Suffering the low back injury later that year did not help either.

2026 fitness goals:

• Complete The Giant 3 and The Giant 1.x series with the 20kg kettlebell
• Clean + Press the 24 kg kettlebell for at least 3 reps per arm.

I don't have any particular goals for pulling strength or squatting strength in 2026. If I achieve 5 reps of 24kg KB clean+press, I may do Easy Muscle B with it, and thus get in some chin up and squatting work. I'll also practice isometric Zercher squat and drag curl in my next IsoMax 6x6 training block, whenever that happens.

My progress towards my 2026 goals is on hold as I recover from a right elbow injury I sustained earlier this year. I strained something in the thumb side of my right forearm while carrying stuff to my car with an awkward grip. The items I carried were heavy enough to cause injury due to the poor leverage on my wrist/elbow/thumb. For the time being, I'm doing the Handstand Push Up Mini Course by Eduardo Orihuela/Prismatic Strength. None of the exercises in the mini course cause problems for my right thumb or elbow. Other activities:

• Chest expander pull aparts (behind the neck vertical, vertical, and horizontal) to improve shoulder stability
• GMB Static But Deadly to improve support strength around the joints
• Hamstring mobility from Master Mobility by Strength Side with straddle side bend being the main drill.

Long Term Goals which are not expected to be achieved in 2026:

• Handstand Push Up - 2 rep minimum
• One-Arm Chin Up - 2 rep minimum
• Planche Push Up - 2 rep minimum
• Front Lever Row - 2 rep minimum

Since that 2023 post, I changed my long term goals a bit. One change was dropping the Pistol Squat goal. I no longer feel the need to set a particular goal for leg strength. My legs will get plenty of work as I progress to clean+press of heavier weights, as well as practicing KB front squats during Easy Muscle B trainig blocks. I will be satisfied with whatever leg strength I have by the time I achieve double 32kg c+p.

Another change is adding Planche Pushup to my list of long term goals. I've always wanted to achieve the planche pushup, but I thought I needed to achieve the HSPU first, then pursue the planche pushup as one of the next goals. However, the author of Overcoming Gravity does not believe HSPU must be achieved first. Thus, whether to go for HSPU or Planche Pushup first does not really matter.

It seems a lot of those who achieved planche pushups did it by building a good base of strength by doing pushups/dips, then progressing to weighted dips. Some did weighted pushups in addition to weighted dips, though the setup for weighted pushups is trickier. After building the strength base, they started working on the skills for planche pushup by practicing planche holds and variations of pseusdo planche/leaned forward pushups and planche pushups, with or without using elastic bands for assistance.

Since i'm going to pursue the HSPU first, then planche push ups later, my path to planche push ups will be bit different.

To build my strength base for HSPU, I plan to practice the kettelbell clean+press as my primary exercise. I could just keep doing the Prismatic Strength HSPU mini course, but but I prefer the KB clean+press to pike push ups or static holds, for thsee reasons

1. The hand rotates in the KB clean+press, which is more forgiving for the joints than pike push ups, in which the hand stays still.
2. The KB clean+press includes the KB clean, which exercises the lower body. Thus the KB clean+press is a full body exercise while the pike push up primarily works the upper body.
3. The KB clean+press includes the KB clean, which is a power training exercise
4. It is easier to perform the KB clean+press with consistent form from rep to rep. The pike push up require managing several variables at the same time - angle of forward lean of the arms at the start, distance of feet to hands, how straight the legs are, etc. - so it's a challenge to perform each rep at exactly the same resistance level.

Some people will say that a barbell is a better tool than kettlebells for strength training - "better" in the sense that a barbell will stimulate faster strength gains than any other tool. However if you want to use a barbell at home you need not only the bar and plates, but also a power rack. but I don't feel like making room in my home for all that equipment. I may be able to get access to barbells by joining a gym but I prefer exercising at home. The promise of faster strength gains with using a barbells is not compelling enough to give up the privacy and convenience fo training at home.

Dumbbells have their merits as fitness tools of choice - like costing less than kettlebells and being better suited for some isolation exercise. However, I prefer training with kettlbells over dumbbells because of how swings, cleans, and snatches feel with KBs. Dumbbells are also less forgiving than KBs for overhead pressing, even though the hand can rotate when pressing a dumbbell. When I press a KB overhead, the KB's center of gravity compels my hand to rotate as I press. I don't really have to think about timing the rotation of my hand.

HSPU requires both strength and skill to execute successfully. I figure that after I complete The Giant 1.2 or The Giant X with double 32kg KBs, I'll have the strength for HSPU. Then I'll train under the Prismatic Strength HSPU mini course to practice the skills for HSPU.

Training week of 6/22

6/22
HSPU Mini Course Practice A. I managed to extend my left leg just short of lockout twice, and extended my left leg once. I have to keep remembering to engage the core to stack my shoulders over my head and my hips over my shoulders. I'm getting better at maintaining pressure on my hands to keep myself stable as I extend a leg.

HSPU Mini Course Play - 6 pike push up singles, starting with 1-inch lean. I assumed the start position with straight arms, then leaned the arms slightly forward, so that the shoulders were 1 inch ahead of the wrists. The reason I started with a lean is, the mini course instructions say to work up to 8 reps at your current starting position; then increase your forward lean and go back down to 6 reps, and work back up to 8 reps before increasing difficulty again by increasing forward lean some more. There aren't actually any instructions on how much to increase the forward lean, each time the we progress, so I settled on 1-inch increments. If I increase my forward lean too much at one time, I'm afraid I might injure a shoulder. On the very first rep, I allowed my knees to bend on the way down because I wasn't confident I could execute the movement. By the 4th rep, I was engaging my core, with greater confidence, to raise my hips higher while keeping my legs straight. This resulted in making my feet light enough to slide closer to my hands. My best rep was probably the 5th, with the light feet signaling that decent load was on my upper body, yet execution was strong. The 6th rep was a bit sloppy because I felt like I had to work harder than on the 5th rep.

Static But Deadly Circuit A - I chose to do circuit A because this circuit actually works my shoulders harder than circuit B. I tried horse stance with my feet slightly turned out to see if I could sink lower, but decided to stick to parallel feet. This video inspired me to practice with parallel feet. I've always had flat feet. I like feeling my foot arches activate when I practice horse stance with parallel feet. I don't mind sacrificing depth for foot arch work by practicing with parallel feet. My knees look awkward because the parallel feet force them to bend inward a bit but I don't feel any pain as long as I engage my hip rotators to pull the knees outward. I progressed to being able to hold the hollow body plank for almost a minute, before I have to pull the feet in a bit.

6/23
Static But Deadly Circuit B - I made some progress in the side plank, being able to hold for at least 50s on each side. I regressed a bit in the isometric bent-arm bear, not being able to hold the full minute.
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Horizontal Pullapart - back off set - 1 spring

Hamstring mobilty circuit:

1. Good morning - 10 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 7 reps w/10s hold on last rep

6/24
Static But Deadly Circuit A - Completed most holds except chin up.

Hamstring mobilty circuit:

1. Good morning - 10 reps
2. Elephant walk - 10 reps
3. Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 5 reps w/ 10s hold on last rep

6/25
HSPU Mini Course Practice A - I got close to straightening each leg while working in headstand.

HSPU Mini Course Push - 4 sets of 6 parallette pike push ups w/1 inch lean, 3 sets of 5 chin ups. As with the Play session, I started each rep with a slight forward lean with the shoulders about 1 inch ahead of my wrists. When Eduardo Orihuela does a parallette pike push up that results in feet floating in the air, his arm lean is so far forward that I think his shoulders may be as much as a foot ahead of his wrists.

Cooldown - Straddle sit on stack of 6 puzzle mat tiles for 1 min. Next progression for my straddle side bend is to elevate my butt a little less so I thought I'd try straddle sit on 6 tiles instead of 8.

6/25
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

GMB Static But Deadly Circuit B - 2 rounds - Managed to hold side plank for 1 min. per side

Training Week of 6/15

6/15
HSPU Mini Course Practice A. Continuing to progress in lifting each knees further from my elbow in headstand. I think I'll switch to the Strongfirst HSPU progression in my Practice A sessions. The reason is Strongfirst progression has a clear roadmap for progressing from headstand to wall handstand, while the mini course does not have one. The mini course asks you to work on headstand/crow pose in Practice A, then work on progressing from wall handstand to freestanding handstand in Advanced Practice A, with no clear path between.

HSPU Mini Course Play - 8 pike push up singles. No issues with the shoulders. In Play we explore our capabilities, first working towards achieving a Bent Arm Stand, then exploring what we can do in the Bent Arm Stand.

Static But Deadly Circuit B - I chose to do circuit B because this circuit includes a hold that works on overhead pressing, and do circuit A on 6/16, so I could take a break on 6/16 from doing overhead pressing. The hope is that Static But Deadly training will improve support strength around the joints. Hopefully this will be some extra insurance against possible injury doing pike pushups and more difficult movements. Also, when I do get back to kettlebell training, I'll have less issues with shoulders and elbows. I was able to do most of the circuit B holds to full duration, with the exception being the side plank.

6/16
HSPU Mini Course Practice B

Static But Deadly Circuit A - I was able to do the holds for the duration, except for chin up hang. I could have held a weight in an isometric curl instead but I figured chin up hang was actually less risky for my elbows than isometric curl.
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

I dropped the tricep isolation exercises from the chest expander routine because Static But Deadly works the triceps a lot already.

6/17
Static But Deadly Circuit B - Completed most holds except side plank again. When I couldn't hold it anymore, I was able to transition to a regressed version with a knee on the floor and hold that until the timer beeped. For the single-leg hold I went a little deeper into the position, yet was still able to hold for the duration.

Hamstring mobilty circuit:

1. Good morning - 8 reps
2. Elephant walk - 8 reps
3. Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 5 reps

6/18
HSPU Mini Course Practice A - I was able to extend each leg so that the thigh was higher than parallel to the floor, while working in headstand.

HSPU Mini Course Push - 4 sets of 8 parallette pike push ups, 3 sets of 5 chin ups. Some DOMS in the shoulders afterwards. I didn't feel any shoulder soreness before this day's training so the cause is most likely the pike push ups.

Cooldown - Straddle sit on stack of 6 puzzle mat tiles for 1 min. Next progression for my straddle side bend is to elevate my butt a little less so I thought I'd try straddle sit on 6 tiles instead of 8.

6/19
Skipped HSPU Mini Course Practice B - somehow failed to set my alarm clock which forced me to shorten my overall training session.

GMB Static But Deadly Circuit A - 2 rounds
Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

Training Week starting 6/8

6/8
HSPU Mini Course Practice A. Continuing to progress in lifting each knees further from my elbow in headstand.

HSPU Mini Course Play - 7 pike push up singles. No issues with the shoulders.

Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

Sideway (Tricep) Extension - 1 set - 4 springs

Sideway (Tricep) Extension - backoff set - 3 springs

Overhead Tricep Extension - 1 set - 2 springs

Bicep Curl - 1 set - 3 springs - Left side was fine. Right side there was irritation on the thumb side of the elbow and also the pinky side. So I'll replace the bicep curl with chin ups for the time being.

6/9
HSPU Mini Course Practice B

6/10
Took off from training due to persistent soreness in the rear delts/rotator cuff from chest expander work.

6/11
HSPU Mini Course Practice A. When I raise a leg in headstand, I feel an increase in load on my hands. Fell to the side once while lifting a leg higher than my hands could support. Continuing to progress otherwise.

HSPU Mini Course Push - 4 sets of 7 parallette pike push ups, 2 sets of 4 chin ups, and 1 set of 6 chin ups. Some DOMS in the shoulders afterwards. Not sure if the cause was the pike push ups or lingering DOMS from chest expander work.

6/12
HSPU Mini Course Practice B

Chest expander workout:

Overhand Vertical Pullapart - 1 set - 5 springs - Failed first couple of reps, then tried stretching the springs to the sticking point, then eased back a bit, then explosively pulled past the sticking point for first successful rep. Did 7 reps.

Overhand Vertical Pullapart - backoff set - 4 springs

Underhand Vertical Pullapart - 1 set - 4 springs - Had to do same technique - pull to sticking point, ease back a bit, then pull explosively to blow past sticking point. Did 6 reps.

Underhand Vertical Pullapart - backoff set - 3 springs

Horizontal Pullapart - 1 set - 2 springs

Mechancial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart - back off set - 1 spring

Sideway (Tricep) Extension - 1 set - 4 springs - 13 reps so may try moving up to 5 springs next time

Sideway (Tricep) Extension - backoff set - 3 springs

Overhead Tricep Extension - 1 set - 2 springs

GMB Static But Deadly Circuit A - 2 rounds - I bought Static But Deadly a couple of years ago on Black Friday sale, watched some of the videos, and forgot about it until this week when GMB announced it being on sale again. I tried the A circuit.