I decided to try the Free Planche Mini Course taught by Eduardo Orihuela, a fitness coach who I first saw in GMB Fitness courses as a Lead GMB Trainer. Previously, I had thought of waiting until I can clean-and-press double 32kg kettlebells, which is close to my bodyweight, before taking Eduardo's planche mini course, which is really a course on planche push up training, not just planche. With the strength developed by working up to being able to clean+press double 32kgs, I figured I'd be able to breeze through the mini course quickly, because I'd have to work mostly on skill to achieve planche push ups, and not be concerned about strength, or lack thereof. However, I got what I think is tennis elbow in my right arm, from carrying a box of stuff, plus a bag of stuff in my right hand with bad leverage. Thus, when I clean 20kg kettlebell, something about the action of pulling the KB on the upsswing into the rack has been annoying for my right elbow. Thus, I decided to try the mini course, and work on the skills, despite not having the strength to progress much towards the planche push up.
The mini course appears to be built on the GMB Method. Looking at the weekly schedule, I recognize the 5P's of the GMB Method - Prepare, Practice, Play, Push, and Ponder. Every day of the week has Prepare and Ponder. 2 days have Practice A and another 2 days have Practice B. There is one Play day, paired with Practice A. There is a Push day, also paired with Practice A.
I plan to do the Planche Mini Course until I feel that my right elbow can handle cleaning a 20kg KB again. This could be a few weeks or it could be months on end. Elbow tendons don't heal as fast as we would like.
5/11
Activity on this date was logged here.
MM Pike
5/12
Practice B - This is practicing a variation of GMB's Monkey locomotion in which we work on lengthening the legs as they leave the floor, working towards a cartwheel. The mini course has you working towards a handstand on the Practice A track. The cartwheel is how you would bail out of a handstand when you lose your balance. The journey to cartwheel itself develops attributes for better hand balancing. The planche is a hand balancing skill.
MM Bridge
5/13
MM Bridge - The couch stretch is annoying as always but I got my shoulder blade to touch the wall for both sides.
MM Horse Stance - I was unable complete 3 rounds. After 2 rounds I ran out of time. I'm not too worried because out of Master Mobility's 3 targetted positions, Horse Stance has the lowest priority for me.
5/14
Practice A - This time I decided to attempt a headstand on the floor instead of using the FeetUp device. I used two puzzle mat tiles as a cushion for my head. I tried setting the hands at various distances from my head to find a hand placement that would allow me to get into headstand without excessive effort. Once I found a decent hand placement, I worked on holding the headstand for time. My best time was 15 seconds. A few hours later, the back of my neck was sore. I think it's just because I hadn't made those neck muscles work in a while. Next time, I'll work on putting more of my weight on my hands. To progress to Crow Pose, my hands need to be able to support all of my bodywieght, so that I can lift my head.
Push - The mini course instructions is to work on push ups on the rings, if you are not strong enough to do push ups on parallettes, then practice push ups on parallettes. The next progression is to lean forward so that the shoulders are in front of the hands, and do push ups with this forward lean, until the shoulders are so far ahead of the hands, at the bottom of the push up, that the feet are floating. Once the feet are floating at the bottom of the push up, it's time to move on to the next progression, which is Eduardo's tuck planche push up negative to dip positive exercise. So for this day I did 6 sets of 3 push ups (no lean) on the parallettes. I did 3-rep sets because I could do 3 reps without feeling like I was training to failure. I narrowly avoided irritating my suspect left shoulder. Next week, I'm going to switch to ring dips with a 4kg plate, because ring dips feel less risky for my problematic left shoulder than parallette pushups. The purpose of a Push session in the mini course is to improve conditioning (and strength too I have to assume) to help us bridge the gap between planche progressions. I think ring dips will accomplish this goal just as well as parallette pushups. I plan to do unweighted ring dips for 4 weeks, which should be enough to get me back to where my ring dip performance was at the end of my last Easy Muscle training block this past March. Then I'll start using a dip belt with 4kg plate and work with that for up to 8 weeks. Then I may switch back to parallette pushups.
5/12
Practice B - Afterwards, did ring assisted pistol squats, then 3 broad jumps get in some leg work and warm up the hips for MM Horse Stance.
MM Horse Stance - Did 3 rounds this time.
I have a Bells of Steel green/average fabric resistance band that reportedly has 80 lbs. of resistance at full stretch. So, I hung it from my pullup bar, got it around my waist, then attempted to do a tuck planche on the parallettes. The band did not take away enough of my bodyweight to make this attempt easy. My shoulders, arms, etc. still had to work really hard. I don't think I got my hips as high as my shoulders, which would be a proper tuck planche. So for next week's Play session, I will still have to do Frogger on the floor, working towards being able to lean forward enough and hold the lean long enough to stall with my feet in the air. One recent trend in calisthenics is use of resistance bands to speed up progression towards a full planche, hence Eduardo's suggestion to try using a band after you have progressed beyond the Frogger play.
Friday, May 15, 2026
Tuesday, May 12, 2026
First Practice A session from Planche Mini Course
Today was my first session following the free Planche Mini Course taught by Eduardo Orihuela, a fitness coach who I first saw in GMB Fitness courses as a Lead GMB Trainer.
Practice A focuses on the Crow Pose. The first progression is working on a tripod headstand, which is the headstand with both palms on the floor, instead of with the forearms on the floor. The next progression is working on lifting the head out of the headstand into a Crow Pose.
The last time I attempted to work on a tripod headstand, I struggled to get my knees on top of my elbows or triceps, as shown in this video. I eventually made the typical mistake of putting my hands too close to my head, which resulted in falling over and straining my neck. Later I saw FeetUp trainers were on sale. I was intrigued by the idea of resuming headstand/inversion training with less stress on the neck, as promised by FeetUp advertising, so I ordered one. I could have just used a pair of yoga blocks to move some of the load away from the head to the shoulders, but I don't regret getting the FeetUp, as I've found it useful for butcher's block stretches as well.
The planche mini course teaches the headstand without a FeetUp, but it doesn't say you can't use one either. So I followed the instructions in the official video:
It was easy enough to park my my shoulders on the FeetUp cushion, with the head and neck in a comfortable position just like in the video. I then walked my feet towards my head, to raise my butt further into the air. Then I tried to lift a knee to my elbow but my leg or thigh was too short. I realized I would have to jump into the headstand, just like in the video. I attempted a few times to jump but failed. I then stood up, shook off the tension, and did a bit of walking and breathing to calm down. I then made a few more jumping attempts, and finally jumped into the headstand. I think fear of falling over from possibly jumping too aggressively was holding me back, even though I set up the FeetUp next to a wall. The wall would have stopped me from falling forward.
Once I got into the headstand, albeit with FeetUp assistance, I just took a few seconds to enjoy the sensation of being upside down with little effort, almost as if I were hanging with a string attached to my tailbone. When I first heard Killian in the FeetUp video above say relax your shoulders and arm, I was skeptical, but when I got into the headstand on the FeetUp myself, I really did feel the arms having to do little or no work. Most of my bodyweight was spread through the traps and shoulders that were in contact with the cushion. I spent the rest of the 10 minutes of Practice A playing with straightening one leg while keeping the other bent, then switching sides; then playin with shifting weight more towards the hands to try get more of the feel of a headstand with hands on the floor, and taking an occasional break.
After Practice A, the schedule prescribes a Play session. In the mini course, the progression of exercises in Play begins with Frogger. After we get comfortable with the basic Frogger, we switch to Slow Toe Pull Frogger. We work on leaning our shoulders further and further forward in relation to our hands, so that the feet get lighter and lighter. Eventually we will lean so far forward that we can pause with the feet in the air, demonstrating progress towards the Tuck Planche. Today I did 3 sets of 5 reps, and then my shoulders felt like enough work had been done. I was able to drag my feet for at least 3 seconds per rep. Next time I'll try turning out my palms more, to allow a greater lean. I didn't feel any strain on my wrists when I did Frogger reps with the palms straight, but I did feel there was a limit in how far my wrists would bend.
Practice A focuses on the Crow Pose. The first progression is working on a tripod headstand, which is the headstand with both palms on the floor, instead of with the forearms on the floor. The next progression is working on lifting the head out of the headstand into a Crow Pose.
The last time I attempted to work on a tripod headstand, I struggled to get my knees on top of my elbows or triceps, as shown in this video. I eventually made the typical mistake of putting my hands too close to my head, which resulted in falling over and straining my neck. Later I saw FeetUp trainers were on sale. I was intrigued by the idea of resuming headstand/inversion training with less stress on the neck, as promised by FeetUp advertising, so I ordered one. I could have just used a pair of yoga blocks to move some of the load away from the head to the shoulders, but I don't regret getting the FeetUp, as I've found it useful for butcher's block stretches as well.
The planche mini course teaches the headstand without a FeetUp, but it doesn't say you can't use one either. So I followed the instructions in the official video:
It was easy enough to park my my shoulders on the FeetUp cushion, with the head and neck in a comfortable position just like in the video. I then walked my feet towards my head, to raise my butt further into the air. Then I tried to lift a knee to my elbow but my leg or thigh was too short. I realized I would have to jump into the headstand, just like in the video. I attempted a few times to jump but failed. I then stood up, shook off the tension, and did a bit of walking and breathing to calm down. I then made a few more jumping attempts, and finally jumped into the headstand. I think fear of falling over from possibly jumping too aggressively was holding me back, even though I set up the FeetUp next to a wall. The wall would have stopped me from falling forward.
Once I got into the headstand, albeit with FeetUp assistance, I just took a few seconds to enjoy the sensation of being upside down with little effort, almost as if I were hanging with a string attached to my tailbone. When I first heard Killian in the FeetUp video above say relax your shoulders and arm, I was skeptical, but when I got into the headstand on the FeetUp myself, I really did feel the arms having to do little or no work. Most of my bodyweight was spread through the traps and shoulders that were in contact with the cushion. I spent the rest of the 10 minutes of Practice A playing with straightening one leg while keeping the other bent, then switching sides; then playin with shifting weight more towards the hands to try get more of the feel of a headstand with hands on the floor, and taking an occasional break.
After Practice A, the schedule prescribes a Play session. In the mini course, the progression of exercises in Play begins with Frogger. After we get comfortable with the basic Frogger, we switch to Slow Toe Pull Frogger. We work on leaning our shoulders further and further forward in relation to our hands, so that the feet get lighter and lighter. Eventually we will lean so far forward that we can pause with the feet in the air, demonstrating progress towards the Tuck Planche. Today I did 3 sets of 5 reps, and then my shoulders felt like enough work had been done. I was able to drag my feet for at least 3 seconds per rep. Next time I'll try turning out my palms more, to allow a greater lean. I didn't feel any strain on my wrists when I did Frogger reps with the palms straight, but I did feel there was a limit in how far my wrists would bend.
Sunday, May 10, 2026
Planche and Tendon Strengthening
Dr. Yaad interview with Professor Keith Baar, one of the world’s leading researchers on how tendons, ligaments, and muscles adapt to training, nutrition, and hormones.
Among the Youtube comments, I found this summary of Baar's 10-min. protocol for tendon healing/strengthening
1. Recovering trainee: 30 sec hold + 2 mins rest, four times per session. 1-4 sessions 6 hours apart
2. Healthy trainee: 10 sec holds = 2 mins rest, once per day
3. Acutely injured trainee: See segment starting around 1:06 and see your doctor.
It's just a coincidence that Youtube put this video in my feed as I contemplate taking on Free Planche Mini Course by Eduardo Orihuela. I first saw him in GMB Fitness videos, demonstrating skills such as front lever, butterfly kick, planche, etc. Later he started offering his own fitness instructional material.
As part of my decision process of whether or not to go head with the planche mini course as my next training block, I tested a couple of exercises that are in the course to see if any would be painful. I did a planche lean for a few seconds on my parallettes. The elbows felt fine. Planche lean with hands on the floor also feels fine. I also did a couple of pushups on the parallettes. My suspect left shoulder felt some irritation. I then moved the parallettes closer together and tried again - this time the shoulder felt fine.
The interview reminded me of the collagen supplement I took when I experimented with stress relaxation tendon training last year. The mini course does not ask you to do planche leans or planche holds for time right away. The idea of taking the collagen supplement is to provide a supply for the tendon to grow, after being stimulated by isometric holds.
I do not expect training under this mini course to result in achieving the tuck planche this year, let alone a tuck planche pushup. I also do not expect any gain in muscle size, because I don't see anything in the program that would stimulate muscle growth. I do believe, however, that if I do the mini course for at least 6 weeks, I can achieve the crow pose, and be able to do each rep of the Frogger as slowly as 3 seconds. Most people start doing the Frogger with a hop of the feet because they're not strong enough to support their bodyweight on their hands for more than a second. As they get stronger, they can support their weight on their hands for more than a second, and start dragging their feet on the floor instead of hopping. I can currently take between 1-2 seconds to drag my feet on each Frogger rep. The mini course will have me work on dragging the feet more slowly, so that I'll eventually be able to pause for 1-2 seconds with the feet in the air - which would be a sign of progress towards the tuck planche.
Among the Youtube comments, I found this summary of Baar's 10-min. protocol for tendon healing/strengthening
1. Recovering trainee: 30 sec hold + 2 mins rest, four times per session. 1-4 sessions 6 hours apart
2. Healthy trainee: 10 sec holds = 2 mins rest, once per day
3. Acutely injured trainee: See segment starting around 1:06 and see your doctor.
It's just a coincidence that Youtube put this video in my feed as I contemplate taking on Free Planche Mini Course by Eduardo Orihuela. I first saw him in GMB Fitness videos, demonstrating skills such as front lever, butterfly kick, planche, etc. Later he started offering his own fitness instructional material.
As part of my decision process of whether or not to go head with the planche mini course as my next training block, I tested a couple of exercises that are in the course to see if any would be painful. I did a planche lean for a few seconds on my parallettes. The elbows felt fine. Planche lean with hands on the floor also feels fine. I also did a couple of pushups on the parallettes. My suspect left shoulder felt some irritation. I then moved the parallettes closer together and tried again - this time the shoulder felt fine.
The interview reminded me of the collagen supplement I took when I experimented with stress relaxation tendon training last year. The mini course does not ask you to do planche leans or planche holds for time right away. The idea of taking the collagen supplement is to provide a supply for the tendon to grow, after being stimulated by isometric holds.
I do not expect training under this mini course to result in achieving the tuck planche this year, let alone a tuck planche pushup. I also do not expect any gain in muscle size, because I don't see anything in the program that would stimulate muscle growth. I do believe, however, that if I do the mini course for at least 6 weeks, I can achieve the crow pose, and be able to do each rep of the Frogger as slowly as 3 seconds. Most people start doing the Frogger with a hop of the feet because they're not strong enough to support their bodyweight on their hands for more than a second. As they get stronger, they can support their weight on their hands for more than a second, and start dragging their feet on the floor instead of hopping. I can currently take between 1-2 seconds to drag my feet on each Frogger rep. The mini course will have me work on dragging the feet more slowly, so that I'll eventually be able to pause for 1-2 seconds with the feet in the air - which would be a sign of progress towards the tuck planche.
Friday, May 08, 2026
IsoMax 6x6: Week 7 Log
5/4
Last-rep max force (lbs):
Zercher Squat 178.4
Overhead Press 86.4
Drag Curl 155.4
MM Pike
5/5
MM Horse Stance
MM Bridge
Last week when I tried 1-arm bridge with the fingers of the supporting palm turned inward to allow my free arm and head to hang more, I felt some shoulder irritation. This time I focused more on pushing harder on the floor with the supporting arm. This eliminated the shoulder pain and improved stability..
5/6
Last-rep max force (lbs):
Zercher Squat 179.2
Overhead Press 88.2
Drag Curl 172
5/7
MM Bridge
MM Horse Stance
I took a closer look at the Master Mobility Week 6 programming and realized I was supposed to do 3 rounds of all supersets. I was only doing 3 rounds of the 2nd Bridge superset. I did 2 rounds for all other supersets. So I'll repeat Week 6 next week.
5/6
Last-rep max force (lbs):
Zercher Squat 179.2
Overhead Press 84
Drag Curl 166.6
MM Pike
I decided not to do a Week 6 of IsoMax 6x6. Perfomance in the 3 selected exercises has leveled off. 7 weeks is a good enough time to put into this training block. At the time I started this training block, I was hoping my right elbow would feel good enough to clean a 20kg kettlebell again. If so, then I'd do a training block of The Giant, either from the 3.x or 1.x series depending on the result of clean+press rep max testing. Unfortunately, the thumb side of my elbow still feels too sensitive
Last-rep max force (lbs):
Zercher Squat 178.4
Overhead Press 86.4
Drag Curl 155.4
MM Pike
5/5
MM Horse Stance
MM Bridge
Last week when I tried 1-arm bridge with the fingers of the supporting palm turned inward to allow my free arm and head to hang more, I felt some shoulder irritation. This time I focused more on pushing harder on the floor with the supporting arm. This eliminated the shoulder pain and improved stability..
5/6
Last-rep max force (lbs):
Zercher Squat 179.2
Overhead Press 88.2
Drag Curl 172
5/7
MM Bridge
MM Horse Stance
I took a closer look at the Master Mobility Week 6 programming and realized I was supposed to do 3 rounds of all supersets. I was only doing 3 rounds of the 2nd Bridge superset. I did 2 rounds for all other supersets. So I'll repeat Week 6 next week.
5/6
Last-rep max force (lbs):
Zercher Squat 179.2
Overhead Press 84
Drag Curl 166.6
MM Pike
I decided not to do a Week 6 of IsoMax 6x6. Perfomance in the 3 selected exercises has leveled off. 7 weeks is a good enough time to put into this training block. At the time I started this training block, I was hoping my right elbow would feel good enough to clean a 20kg kettlebell again. If so, then I'd do a training block of The Giant, either from the 3.x or 1.x series depending on the result of clean+press rep max testing. Unfortunately, the thumb side of my elbow still feels too sensitive
Friday, May 01, 2026
IsoMax 6x6: Week 6 Log
4/27
Last-rep max force (lbs):
Zercher Squat 158.8
Overhead Press 97 PR!
Drag Curl 151.8
MM Pike
I've been focusing on getting more of a stretch in the chest before applying the minimum 61 lbs of force for Overhead Press. Today I felt my pecs firing harder than before. I hit a PR of 97 lbs. Week 5 of Master Mobility brought yet another selection of exercises to practice. I still like the Weeks 1-2 exercises the best for Pike, because they resulted in tangible progress in hamstring flexibility. I really like the Straddle Side Bend in particular and would like to see it again on the schedule. That said, I continue to trust the program.
4/28
MM Horse Stance
MM Bridge
The new Bridge exercises include the 1-arm Bridge, which GMB calls the 3-point Bridge. I've practiced this stretch on a somewhat regular basis. I was pleasantly surprised to be able to reach overhead more easily and with greather range than before.
4/29
Last-rep max force (lbs):
Zercher Squat 206.4
Overhead Press 93.2
Drag Curl 163
MM Pike
After the IsoMax bar falsely reported 14 lbs. on my last Zercher Squat rep, I started looking at the max score on my 2nd to last rep, in case the bar malfunctioned again on the last. It happened again today. The max force on the 2nd to last rep was 206.4, which is a PR.
4/30
MM Horse Stance
MM Bridge
I had some time left over so I added a Pike superset. I didn't do the Week 5 Pike superset because I already did it on 4/27 and 4/29. I did the Week 2 superset instead - substituting elephant walk for bear walk - because I missed doing straddle side bend.
5/1
Last-rep max force (lbs):
Zercher Squat 177.6
Overhead Press 99
Drag Curl 159.8
MM Pike
I hit a PR again in the Overhead Press, this time 99 lbs. Because I hit 2 PRs in the same week, I decided it was time to raise the target load from 61 lbs. I didn't want to spend another session on 1-rep max retesting just to determine the new target load, so I chose 66 lbs. as the new load. If 95 lbs. is my new 1-rep max the new target load would be 66.5 lbs, which is 70% of 95. The IsoMax only allows whole number loads so I'll just go with 66 lbs. It's higher than 61 lbs. so it should be more than enough to stimulate higher force output. My Drag Curl performance seems to be trending up a bit as well, so I decided to raise the target load from 110 to 112.
Last-rep max force (lbs):
Zercher Squat 158.8
Overhead Press 97 PR!
Drag Curl 151.8
MM Pike
I've been focusing on getting more of a stretch in the chest before applying the minimum 61 lbs of force for Overhead Press. Today I felt my pecs firing harder than before. I hit a PR of 97 lbs. Week 5 of Master Mobility brought yet another selection of exercises to practice. I still like the Weeks 1-2 exercises the best for Pike, because they resulted in tangible progress in hamstring flexibility. I really like the Straddle Side Bend in particular and would like to see it again on the schedule. That said, I continue to trust the program.
4/28
MM Horse Stance
MM Bridge
The new Bridge exercises include the 1-arm Bridge, which GMB calls the 3-point Bridge. I've practiced this stretch on a somewhat regular basis. I was pleasantly surprised to be able to reach overhead more easily and with greather range than before.
4/29
Last-rep max force (lbs):
Zercher Squat 206.4
Overhead Press 93.2
Drag Curl 163
MM Pike
After the IsoMax bar falsely reported 14 lbs. on my last Zercher Squat rep, I started looking at the max score on my 2nd to last rep, in case the bar malfunctioned again on the last. It happened again today. The max force on the 2nd to last rep was 206.4, which is a PR.
4/30
MM Horse Stance
MM Bridge
I had some time left over so I added a Pike superset. I didn't do the Week 5 Pike superset because I already did it on 4/27 and 4/29. I did the Week 2 superset instead - substituting elephant walk for bear walk - because I missed doing straddle side bend.
5/1
Last-rep max force (lbs):
Zercher Squat 177.6
Overhead Press 99
Drag Curl 159.8
MM Pike
I hit a PR again in the Overhead Press, this time 99 lbs. Because I hit 2 PRs in the same week, I decided it was time to raise the target load from 61 lbs. I didn't want to spend another session on 1-rep max retesting just to determine the new target load, so I chose 66 lbs. as the new load. If 95 lbs. is my new 1-rep max the new target load would be 66.5 lbs, which is 70% of 95. The IsoMax only allows whole number loads so I'll just go with 66 lbs. It's higher than 61 lbs. so it should be more than enough to stimulate higher force output. My Drag Curl performance seems to be trending up a bit as well, so I decided to raise the target load from 110 to 112.
Friday, April 24, 2026
IsoMax 6x6: Week 5 Log
4/20
1-rep Max Retest
MM Pike
While I'm in week 4 of 6x6, I'm also in week 3 of Strength Side's Master Mobility program. This week introduced the Jefferson Curl. I'd tried this exercise before with empty hands and a bag of soup cans. Thus, while there has been online debate over the safety of this exercise, I was confident the risk to my lower back was low, as long as I trained with light weight. For the first set, I used an 8kg kettlebell. For the next set I switched to a 12kg KB. I decided to use the 12kg for Jefferson curls going forward. The 12kg is heavy enough to pull my body into a decent stretch, but not so heavy as to cause my body to tighten up.
4/21
MM Horse Stance
MM Bridge
My right hip flexor or adductor - not sure which - was sore but I got through the Master Mobility Horse Stance superset. I didn't feel as much of a stretch in the pecs when I practiced the Low Bridge. Upon review of the instructions I realized I should have started with my heels of the floor. Anyway, to get a better stretch out of the pecs, I'll try pushing my head higher off the floor. Looks like the hips need to be pushed higher off the floor as well, so the load is not all on the arms.
4/22
Last-rep max force (lbs):
Zercher Squat 174.6
Overhead Press 87
Drag Curl 144.8
MM Pike
4/23
MM Horse Stance
MM Bridge
I was able to stretch my left pec more without irritating my left shoulder. I was also able to stretch my right pec further compared to 4/21.
4/24
Last-rep max force (lbs):
Zercher Squat ??? - IsoMax reported 14.8, which is a glitch that occasionally happens
Overhead Press 87.8
Drag Curl 160.2
MM Pike
1-rep Max Retest
MM Pike
While I'm in week 4 of 6x6, I'm also in week 3 of Strength Side's Master Mobility program. This week introduced the Jefferson Curl. I'd tried this exercise before with empty hands and a bag of soup cans. Thus, while there has been online debate over the safety of this exercise, I was confident the risk to my lower back was low, as long as I trained with light weight. For the first set, I used an 8kg kettlebell. For the next set I switched to a 12kg KB. I decided to use the 12kg for Jefferson curls going forward. The 12kg is heavy enough to pull my body into a decent stretch, but not so heavy as to cause my body to tighten up.
4/21
MM Horse Stance
MM Bridge
My right hip flexor or adductor - not sure which - was sore but I got through the Master Mobility Horse Stance superset. I didn't feel as much of a stretch in the pecs when I practiced the Low Bridge. Upon review of the instructions I realized I should have started with my heels of the floor. Anyway, to get a better stretch out of the pecs, I'll try pushing my head higher off the floor. Looks like the hips need to be pushed higher off the floor as well, so the load is not all on the arms.
4/22
Last-rep max force (lbs):
Zercher Squat 174.6
Overhead Press 87
Drag Curl 144.8
MM Pike
4/23
MM Horse Stance
MM Bridge
I was able to stretch my left pec more without irritating my left shoulder. I was also able to stretch my right pec further compared to 4/21.
4/24
Last-rep max force (lbs):
Zercher Squat ??? - IsoMax reported 14.8, which is a glitch that occasionally happens
Overhead Press 87.8
Drag Curl 160.2
MM Pike
Monday, April 20, 2026
IsoMax 6x6: Week 5 1-Rep Max Retest
My Zercher Squat performance has gone up considerably these last 2 weeks so I decided to retest my 1-rep maxes again:
- Zercher Squat - 170.53 up from 141. I've settled into a position that I like so the gains are more from strength increase, than from finding a better position. New target load = 120.
- Overhead Press - 86.867, up from 85.27. Modest gain despite the change to the new technique. New target load = 61.
- Drag Curl - 157.4 up from 153.4. Modest gain but I'll take it. New target load = 110.
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