I can finally sit on the floor in straddle with my legs straight!

A few months ago I tried sitting in straddle for 1 min., about 2-3 times a week, as inspired by this video:



I did it as part of my cooldown routine after strength/hypertrophy training. I kept it up for a few weeks, then changed my cooldown to focus more core work.

I just could not get my legs straight because of my perennially tight hamstrings. The adductors might have been tight as well. Ryan does say in the video that bent knees is fine, as well as leaning your torso back with arm support.

During the 4/7 mobility session, I noticed I was able to spread my legs wider than I did last week, during practice of the straddle side bend from the Pike superset. I was following the instruction to sit on an elevated surface so I could sit in straddle with straight legs and straight low back. For elevation I was using a stack of almost all my puzzle mat tiles.

So today I thought I'd test my straddle sitting. I was able to straighten both legs! My low back was curved, though I found I could straighten it by contracting the abs with medium effort. I'm only in the middle of the 2nd week of Strength Side's Master Mobility program, so I'm impressed with the flexibility gain after just a short time.

For the straddle side bend exercise, I still want to sit at a height that allows my back to stay straight, when upright, without additional effort from the abs. This exercise is done with a weight held in the hands to help deepen the stretch. Even though I do use a light weight as recommended, I still don't want to take any chances with the low back. So, tried straddle sitting on 5 stacked mat tiles, and still felt I had to consciously straighten my low back. I then tried 8 stacked tiles and found that was a good height for me - with legs and back all being straight without extra effort. This new height is still quite a bit lower than before. So at this new, lower, height I should be able to stretch my hamstrings more than before.

I'm using a 4kg plate for my straddle side bend practice. To reduce shoulder fatigue, I don't force my arms to be straight, and hold the weight above and slightly behind my head, so that the load goes more to the back than the shoulders. I only try to straighten my arms when it's time to hold the stretch for the prescribed number of seconds.

IsoMax 6x6: Week 3 1-Rep Max Retest

One of the underlying concepts of the 6x6 program is training with a target load of 70% of 1-rep max force. Setting the IsoMax to this target load ensures the trainee is applying at least 70% 1RM force to get the bar to start beeping. The trainee is advised to retest 1-rep maxes for the chosen exercises every 2-4 weeks. So, based on recent performances in the Zercher Squat and Drag Curl in excess of the originally tested 1-rep maxes, I decided to retest today. These are the new 1-rep maxes, with new target loads generally rounded up to the nearest whole number from the calculated 70% values:

• Zercher Squat - 140.67, up from 101.4. The 40lb jump is a reflection increased comfort and confidence in the position. New target load = 99.
• Overhead Press - 85.27, up from 83.9. Modest gain but I'll take it. New target load = 60.
• Drag Curl - 153.4 up from 124.67. My force output in this exercise is as high as it is because I use the back-to-hands spiraling technique taught in this video. This technique recruits just about all the upper back muscles as well as the lats and abs. The My CNS seems to find more muscle groups to recruit on my highest performing days.

IsoMax 6x6: Week 2

This was the first week incorporating the Master Mobility program from Strength Side into my weekly routine. Master Mobility focuses on the Pike, Horse Stance, and Bridge; and thus programs exercises to improve performance in each of those 3 positions. Great performance requires great flexibility, so working towards getting better and better at those positions should result in improved flexibility. Scheduling options are flexible - you can get all of Week 1 done in one session, which would take about an hour, or spread your practice of the Pike, Horse Stance, and Bridge routines over the course of the week. I chose to do the latter.

3/30
Last-rep max force (lbs):

Zercher Squat 133.6
Overhead Press 72.8
Drag Curl 158

MM Pike

My performance on Monday tends to be lower than the rest of the week.

3/31
MM Horse Stance
MM Bridge

4/1
Last-rep max force (lbs):

Zercher Squat 144.4
Overhead Press 90.4
Drag Curl 162.6

MM Pike

Gratifying to see improved performance compared to Monday. I leaned too far backwards on one of my Zercher Squat reps, and fell on my butt. I typically shift my weight back to my heels to avoid rounding my back, then I try to stand up. The thumb side of my right forearm was still flaring up on some reps of overhead press. However with a closer grip, I managed to press with more force. It was surprising to see the jump from 72.8 to 90.4.
4/2
Side Plank Micro Workout:

T-Plank 12 reps
Suspension Side Plank Hip Dips - 4 sets of 8
Suspension Side Plank Hold - 5 breaths/side

MM Horse Stance

This time I raised the suspension foot straps to just under knee height. The exercise felt a little harder at the new height so i just went for 8-pre sets.

4/3
Last-rep max force (lbs):

Zercher Squat 133.2
Overhead Press 78.8
Drag Curl 153.8

MM Bridge

My Zercher Squat performance has consistently exceeded my tested 1-rep max of 101.4 lbs. This is probably because when I tested my 1-rep max, I had no previous experience with IsoMax training at a low Zercher Squat position. After several sessions, I found I could tuck in my tailbone and apply force - by trying to stand up - with more confidence that my low back will be fine. My Drag Curl performance has consistently exceeded my 1-rep max of 125 lbs. So next Monday, I'll retest my 1-rep maxes. My Overhead Press progress hasn't been as dramatic but I'll retest it anyway.

IsoMax 6x6: Week 1

The Strength Side Youtube channel was mentioned a few times on the Strongfirst forum, so I started watching some videos on it. This led to buying their Master Mobility program. This program has exercise routines designed to be practiced 2-3 times a week. It also has exercises that should be practiced daily. Thus, I adjusted my warmup routine for 6x6 as follows:

1. GMB wrist routine (quick version) - Overhead Press and Drag Curl on the IsoMax bar both work the wrists. I feel the thumb side of the forearms working hard on the overhead press. I feel the wrist flexors working on the drag curl.
2. Diaphragmatic breathing in Child's Pose 1 min. - Breathing practice to wake up the core. Helps loosen the lower back
3. Dead Bug 1 min. - Activates reactive core stabilitye
4. Crab Walk 1 min. - Warm up the posterior chain and stretch the anterior chain including the pecs
5. Bear Walk 1 min. - Stretch the posterior chain, warm up the shoulders, etc.
6. Tabletop Hold (also called Crab) 30 sec. - One of the dailies from Master Mobility. Warm up the glues. More intense stretch of the anterior chain (hip flexors, pecs, etc.)

As usual, I recorded the max force on the last rep for each exercise. My Zercher Squat max jumped from 84 lbs. on Wednesday to 137.6 lbs on Friday. I think most of the gain is from looking for body positioning that makes me feel confident I can exert as much force as possible without pain in the lower back. I was tentative in my Zercher Squat execution on the testing day, and on the first day of 6x6 training. On Friday I felt like I found a good body positioning and thus more confidence, which was reflected in the force increase.

My Overhead Press performance was more modest. I'm more familiar with this drill, so a dramatic jump from first to second session was not to be expected. Lingering sensitivity in my right wrist, on the thumb side, had some impact on how much force I could put out. For the Friday session, I tried different grip widths. I could feel that sensitive thumb side of the wrist get irritated when the grip was too narrow, as well as too wide. On the final rep I settled on a grip that was slightly wider than the grip I used on Wednesday, resulting in about a 10 lb. force gain.

I did the initial assessments for Master Mobility. Pike assessment was not good. Hamstring flexibility was the limiting factor as always. Couch stretch assessment looked great but maybe my knee was too elevated. I had not trouble sinking low enough into Horse Stance that my thighs were parallel to the floor while still maintaining an upright torso.

Progressed to Side Plank Training on Suspension Trainer

I progressed on side plank training on suspension trainer, as shown in this side plank micro workout video on Matt Schifferle's Red Delta Project channel. My suspension trainer is a NOSSK Twin Pro suspension trainer, which I bought after watching one of Matt's NOSSK review videos. I was able to do 3 sets of 8 reps of the hip dips with moderate effort. My quality of movement and ease of execution was higher on the left side. I'll try starting on the right side first next time, since that seems to be the weaker side. In any case, the previous side plank training I'd done proved effective for preparing me to move up to using the suspension trainer.

For warmup I did 10 reps of T-plank. My control in the exercise was the best so far.

For the finisher I was able to do 5 breaths per side of the side plank hold on suspension trainer.

Going forward, I'll follow a similar pattern of progression that I did with side plank training with feet on the floor. I'll do 4 sets of 8 next workout, then gradually increase reps per set, etc. Then I'll try repeating the progression with the feet moved a few inches away from the supporting arm as shown in the video.

I will eventually go back to practicing the side lying drills under Sore Joint Solution. I've progressed to Level 3 side lying in SJS. Level 4 side lying is identical to side plank with feet on the floor, just like in this micro workout. When I do go back to SJS side lying I may swap out the Level 3 side lying position for straddle side plank. Straddle side plank is a regression from SJS Level 4 side lying, just like SJS Level 3 side lying is a regression from Level 4. Thus the difficulty levels should be close enough for swapping. Why swap? I like how the legs are straight in straddle side plank, and how there is no turning of the thighs to one side. I think it'll be fun to do SJS style training with the straddle side plank, and see how much time it will take to achieve 30 breaths, 30 nods, and 30 neck rotations in that position. As an aside, Systematic Core Training For Ketlebells also has side lying, but it's levels are a bit different, as well as some details.

I'd like to complete Level 4 side lying in SJS, so that I can start doing SJS Phase 3 sessions without having to do side lying first, per SJS guidelines

IsoMax 6x6: Initial Testing Day

I haven't done an overcoming isometric strength training block for quite some time. Kettlebell cleans with my right arm have feel annoying anyway, with the way my forearm/elbow has been acting up for the last couple of weeks. Hopefully the isometrics will give my elbow a break. So, I'll do a 6-8 week block of the overcoming isometric program 6x6 from Paul Wade's book The Ultimate Isometrics Manual, in the hopes of increasing the maximum force output of my muscles - aka "strength" - without further wear on my joints or tendons. This video has a good explanation of the 6x6 protocol. The book says to test your 1-rep max force for each of your chosen exercises, then train at 70% of 1-rep max, until you re-test. Retesting every 2-4 weeks is recommended. These are the selected exercises for this block:

• Zercher Squat - My favorite lower body isometric exercise is the Zercher Lunge at the lowest possible IsoMax bar setting, to get the longest possible muscle lengths for the glute, quadricep, and calf. Long muscle length isometric training results in greater transference to dynamic performance. However due to past injury, Zercher Lunge feels uncomfortable for my big toes. I've finally accepted the notion that exercising in pain is not good. Thus, I chose Zercher Squat to be my lower body exercise for this block. It doesn't impose as much pressure on the big toes. It feels a lot like a double kettlebell front squat and should thus help me increase my double KB front squat 10RM weight from double 16kg KBs to double 20kg KBs.
• Overhead Press - One of my long term fitness goals is to be able to do handstand pushups. Part of my strategy for achieving this goal is to pressing kettlebells overhead to build strength and muscle, working towards heavier KBs over time. Overhead press on the IsoMax feels similiar to double kettlebell press. One short term goal of this exercise is to improve my 20kg clean+press rep max from 5 to some number closer to 10.
• Drag Curl - I've noticed in the past that practicing this exercise led to more explosive pull ups and chin ups. One goal of this exercise is to increase my chin up 10RM (rep max) weight. The 10RM weight is the heaviest weight at which I can safely do 10 chin ups. At the start of my latest Easy Muscle training block, my chin up 10RM weight was my own bodyweight. I would like to progress to weighted chin ups, with a dip belt and either a 4kg weight plate or my lightest KB (8kg). So the hope is Drag Curl on the IsoMax will help increase my 10RM weight from bodyweight-only to at least bodyweight + 4kg. My long term goal is to be able to do one-arm chin ups. Weighted chin ups with progressively heavier weights build strength and muscle is part of the strategy for this long term goal.

Results in pounds:

• Zercher Squat - 101.4. I decided to go with the bar at #6 in the strap. This position has me squatting with thighs just above parallel. It was as low as I could go without feeling my low back might be in danger.
• Overhead Press - 83.9. When I was generating higher force levels, I had the bar set at strap #20, which put the bar practically on my chest. This time I set the bar to #21, which gets the bar away from the chest and a step closer to my sticking point, while still setting the triceps and front delts at a decent lengths.
• Drag Curl - 124.67. I went with a strap setting in which my arms were almost straight but with a slight bend at the elbows. The biceps are at a good length here. I'd previously trained with the bar one slot lower, which made the arms even closer to straight I felt that reduced bicep engagement too much.

Current piano activities

I'm now on Phase 9 of Chord Mastery Bootcamp. About one year has passed since I started CMB at Phase 1. I've noticed several fellow students progress to higher phases of CMB within the same time period. Those students likely had more previous piano experience than me. Some could simply have more talent, which is defined as A special natural ability or aptitude, usually for something expressed or implied; a natural capacity for success in some department of mental or physical activity. aptitude is in turned defined as the natural ability to learn or perform in a specific area. So in other words, some people just pick up piano skills faster than other. All I can do about that is not worry about other peoples' progress and work on my own skills.

Here's a graphic display of Lyle Mays' piano solo on James, taken from a live concert recording in the 1990s. There's a number of things I love about his solo, including the bossa nova detour. Part of the work in learning the solo is figuring out how accurate this graphic display actually is. It'll be a while before I'll feel ready to start learning his solo for fun and education, but here it is:

Lesson on how to possibly apply Preludes 11 and 12 from the Bach Well Tempered Klavier Book 2 to certain jazz standards. This stuff is also too advanced for me to take on at this time, but saving for future reference.

Ranking of JS Bach works, including the Preludes and Fugues, by difficulty.

Easy Muscle B: Week 7

3/8

20kg Clean+Press - 18 total reps
Double 16kg Front Squat - 40 total reps

3/10

Dips - 30 total reps
Chinup - 30 total reps

3/11

T-Planks - 7 reps
Side Plank Hip Dips - 4 sets of 10 reps
Side Plank Hold - 7 breaths

3/12

20kg Clean+Press - 12 total reps
Double 16kg Front Squat - 36 total reps

Monday 3/8 was the last day that I did an Easy Muscle session in the evening. After that, my work scheduled changed to allow me to exercise in the morning once again. My performance in the clean+press dropped after the switch to morning training. The worst performance was on 3/12 when the prescribed number of reps per set was 4. I could not do 4 reps, so I did 3 reps per set instead. I don't know if I have always been weaker in the mornings compared to the afternoon or evening, and just didn't notice because I'd been exercising in the morning for years, and have seen measurable progress - as measured, of course, in the morning. I can only hope this was the only reason, and not because of a disease I don't know that I have yet. On the bright side, 3/12 was the last day this program will ask me to do 4-rep sets of C+P. Next week will be the last week of this Easy Muscle Schedule B training block.

Another positive outcome this week is being able to do sets of 10 Side Plank Hip Dips without a problem.

Easy Muscle B: Week 6

3/2

Dips - 28 total reps
Chinup - 28 total reps

3/4

20kg Clean+Press - 20 total reps
Double 16kg Front Squat - 49 total reps

3/5

T-Planks - 7 reps
Side Plank Hip Dips - 4 sets of 9 reps
Side Plank Hold - 5 breaths

3/6

Dips - 35 total reps
Chinup - 35 total reps

I had minor DOMS from the 3/5 side plank micro workout on 3/6 but that did not prevent me from doing the 3/6 workout. I had a habit of cutting off my range of motion on the first 1 or 2 reps of my first set of dips, because the sides of the pectorals would feel tight and sore. From the 2nd set onward, the pecs did not feel as tight, so I felt more comfortable dipping down all the way to my normal end range. This suggested to me that I could improve how I warm up the pecs. So for a change I tried adding these two drills to my warmup:

• Stick dislocate as taught in this old GMB video. Most videos show somebody pulling the stick all the way so the stick touches the back. What Ryan does instead in the GMB video is pulling the stick to where the pecs are the tightest. Some cues that Ryan didn't mention that I added: Pull the stick as if you're trying to stretch it, which I need to do to minimize irritation on my sensitive left shoulder; squeeze the butt to protect the lower back, and at the stopping point pull the shoulders towards the hips.
• Stick shoulder extension, like in this video, except with palms down. I'm not sure it matters whether palms are up or down, since my goal here is to warm up the shoulders and pecs for dips.

The 2 stick drills proved to be effective for warming up my pecs for dips. I did not feel any extra tightness in the outer sides pecs on my first rep, beyond the stretch I normally feel at the bottom of the dip.

I also changed my dip techinque, per this video, to allow the torso to lean forward as I descend from the top of the dop

Easy Muscle B: Week 5

2/23

20kg Clean+Press - 15 total reps
Double 16kg Front Squat - 35 total reps

2/24

T-Planks - 8 reps
Side Plank Hip Dips - 3 sets of 8 reps
Side Plank Hold - 5 breaths

2/25

Dips - 36 total reps
Chinup - 36 total reps

2/26

T-Planks - 8 reps
Side Plank Hip Dips - 4 sets of 8 reps
Side Plank Hold - 5 breaths

2/27

20kg Clean+Press - 16 total reps
Double 16kg Front Squat - 30 total reps

Week 4 was a high effort week. Week 5 allows us to take it easy after the hard work in Week 4, so I rested for a generous amount of time between sets.
On my recovery days, I did this side plank micro workout. My goal is to achieve all the milestones for the side lying position in the Sore Joint Solution program. I believe this micro workout will help there. I did all the exericses with my feet on the floor, not on a suspension trainer. I did not have DOMS in the obliques like last week.