Monday, December 27, 2021
Sunday, December 26, 2021
GSC-Advent Micro Workouts: Week 2
As with last week, I planned this week's training using the GSC template of Workout #1 for push/flexion chain, Workout #2 for pull/extension chain, and Workout #3 for squat/lateral chain and selected Micro Workouts from this years Countdown to Advent Micro Workout series to match.
Workout #1
Pseudo Planche Lean - 4 sets of 3-5 second hold, 20s break between holds at the furthest forward lean possible, acting as isometric warmup as well as continuing progress towards planche.
Ultra-Pump Chest and Triceps Suspension Micro Workout - I was barely able to do the recommended reps for each exercise. Red Delta Project recommends this chest fly variation and tricep press - which to me looks the same as a regular tricep extension - for people having trouble developing their push chain.
I noticed some soreness on the "tennis elbow" side of my forearm while doing the tricep extensions. I found this Red Delta Project video to be very helpful for eliminating this elbow sensation. The trick is to slightly pull the rings or suspension trainer handles from the rear deltoids as shown in the video. Red Delta Project also has a video on 3 tips for better performance, without pain, on tricep extensions while using towels.
On a related note, I once thought that what I perceived as isolation exercises, such as tricep extensions and bicep curls, were unnecessary if those muscles were covered by compound movement exercises. Nowadays, they can have a place in an exercise program. Red Delta Project sums this up in this video. I have found what he says about direct arm work leading to greater awareness of triceps being used for push chain movements and biceps for pull chain to be true.
Suspension Plank Solid Core Micro Workout - This was a better choice for me than last week's choice for flexion chain training, as the shoulders felt fine, while getting a nice stability workout. The pelvic tilt exercise was harder than it looks in the video - I was only able to manage 3 reps at most before my abs felt too much on fire to do more.
Workout #2
Front Lever Hold - 4 sets of 3-5 second hold, 20s break between holds. I was able to move feet further away from my butt for this Frog Front Lever position.
I then did a variation of this bicep micro workout. I did the pull ups as shown, but substituted the regular suspension bicep curl for the clutch curl, because I tried the clutch curl last week and found my elbow to be more susceptible to Golfer's Elbow.
I then did the feet-elevated bridge and hamstring curl micro workout to complete the extension chain training. Doing the bridge felt great, but when I switched to hamstring curl, my grip was fried from the bridge and doing the bicep micro workout. I then rested for a couple of hours and attempted the 2nd micro workout again. This time my grip had recovered enough to put in some decent work.
Workout #3
I started off with the lateral chain stretchout micro workout. At first it felt too easy, then I realized I needed to move my feet further away from the suspension trainer handle. Leaning with the feet completely together was too hard. setting them 2 feet apart made the workout still challenging but at least doable.
I then did the this suspension squat micro workout. I think the idea was to do all the single leg squats first, then do the 2-leg overhead squats. I did 8 reps of shrimp squat per set for 3 sets. I then attempted the 2-leg overhead squats but my legs felt too fried so I ended the training.
I may soon try this full-body mobility routine posted by Eduardo Orihuela. Looks like something fun to try on active recovery days, between my more serious strength training days.
Workout #1
Pseudo Planche Lean - 4 sets of 3-5 second hold, 20s break between holds at the furthest forward lean possible, acting as isometric warmup as well as continuing progress towards planche.
Ultra-Pump Chest and Triceps Suspension Micro Workout - I was barely able to do the recommended reps for each exercise. Red Delta Project recommends this chest fly variation and tricep press - which to me looks the same as a regular tricep extension - for people having trouble developing their push chain.
I noticed some soreness on the "tennis elbow" side of my forearm while doing the tricep extensions. I found this Red Delta Project video to be very helpful for eliminating this elbow sensation. The trick is to slightly pull the rings or suspension trainer handles from the rear deltoids as shown in the video. Red Delta Project also has a video on 3 tips for better performance, without pain, on tricep extensions while using towels.
On a related note, I once thought that what I perceived as isolation exercises, such as tricep extensions and bicep curls, were unnecessary if those muscles were covered by compound movement exercises. Nowadays, they can have a place in an exercise program. Red Delta Project sums this up in this video. I have found what he says about direct arm work leading to greater awareness of triceps being used for push chain movements and biceps for pull chain to be true.
Suspension Plank Solid Core Micro Workout - This was a better choice for me than last week's choice for flexion chain training, as the shoulders felt fine, while getting a nice stability workout. The pelvic tilt exercise was harder than it looks in the video - I was only able to manage 3 reps at most before my abs felt too much on fire to do more.
Workout #2
Front Lever Hold - 4 sets of 3-5 second hold, 20s break between holds. I was able to move feet further away from my butt for this Frog Front Lever position.
I then did a variation of this bicep micro workout. I did the pull ups as shown, but substituted the regular suspension bicep curl for the clutch curl, because I tried the clutch curl last week and found my elbow to be more susceptible to Golfer's Elbow.
I then did the feet-elevated bridge and hamstring curl micro workout to complete the extension chain training. Doing the bridge felt great, but when I switched to hamstring curl, my grip was fried from the bridge and doing the bicep micro workout. I then rested for a couple of hours and attempted the 2nd micro workout again. This time my grip had recovered enough to put in some decent work.
Workout #3
I started off with the lateral chain stretchout micro workout. At first it felt too easy, then I realized I needed to move my feet further away from the suspension trainer handle. Leaning with the feet completely together was too hard. setting them 2 feet apart made the workout still challenging but at least doable.
I then did the this suspension squat micro workout. I think the idea was to do all the single leg squats first, then do the 2-leg overhead squats. I did 8 reps of shrimp squat per set for 3 sets. I then attempted the 2-leg overhead squats but my legs felt too fried so I ended the training.
I may soon try this full-body mobility routine posted by Eduardo Orihuela. Looks like something fun to try on active recovery days, between my more serious strength training days.
Monday, December 20, 2021
GSC Month 3: Week 4 and GSC-Advent Micro Workouts: Week 1
Training for the week beginning Dec. 6 was mostly the same as the previous week. Workouts 1 and 2 went about the same, except for Workout 2, for the Front Lever Rows with Accommodating Resistance, I worked more towards the "Frog Front Lever" for the eccentric and isometric hold portions of the movement. There are a number of front lever progressions taught by various trainers, but to me it makes sense to progress to the Frog position, then gradually work on moving the feet further and further away from the butt until the legs are fully extended into the Straddle position. I got the idea from a video by Fitness FAQs. Thus, the Dec. 17 session focusing on leg and lateral chain concluded my GSC Month 3 routine.
I had previous planned to begin training under GSC Month 4, beginning Dec. 13. But then I noticed Red Delta Project, who created the Grind Style Calistenics (GSC) programs, had started publishing his annual Countdown to Advent Micro Workouts series on his Youtube channel. The order in which he has published his Micro Workouts generally follow the pattern established in GSC - a rotation of Push Chain-Flexion Chain, Pull Chain-Extension Chain, and Squat Chain-Lateral Chain workouts. Thus, it looked easy enough to pick and choose Micro Workouts to plug into the GSC scheduling template I've been using:
Monday - Push Chain-Flexion Chain
Wednesday - Pull Chain-Extension Chain
Friday - Squat Chain-Lateral Chain
Workout #1
Pseudo Planche Lean - 4 sets of 3-5 second hold, 20s break between holds. at the furthest forward lean possible, acting as isometric warmup as well as continuing progress towards planche.
Suspension Chest and Triceps Micro Workout - I was only able to do 8 reps for the first set of each exercise - probably just started at too difficult of an angle.
Suspension Pike Up Variation and Saw Plank Micro Workout - This was not a good choice as the pike up has the arms reaching overhead for the finishing position, which is still not a good-feeling position for my recovering shoulder. But I stuck with it because I found I could reduce or eliminate the shoulder pain by squeezing the scapula together, even if they are being elevated. I would not pick this again for flexion chain training though, at least for the near future.
Workout #2
Frog Front Lever Hold - 4 sets of 3-5 second hold, 20s break between holds, for isometric warmup and continued progress towards front lever.
Thicker Back And Lats Suspension Micro Workout - was not able to do 10 or even 8 reps per set - probably chose too hard of an angle.
Hip Extension and Hip (Gluteus Med) Micro Workout - The hip extension is part of GSC Month 4 if I had gone with the Month 4 program. The hip abduction exercise was interesting as I'd never done it before.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Workout #3
Suspension Rotating Oblique Plank Workout - hoo boy I was only able to do 4 reps per side.
Suspension Single leg Power Workout - Wow this one was also hard - only 5 reps per leg at most because the leg got burned out fast.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Interesting movement flow/combinations posted by Eduardo Orihuela. I think it's an example from GMB's new program - will investigate later.
I had previous planned to begin training under GSC Month 4, beginning Dec. 13. But then I noticed Red Delta Project, who created the Grind Style Calistenics (GSC) programs, had started publishing his annual Countdown to Advent Micro Workouts series on his Youtube channel. The order in which he has published his Micro Workouts generally follow the pattern established in GSC - a rotation of Push Chain-Flexion Chain, Pull Chain-Extension Chain, and Squat Chain-Lateral Chain workouts. Thus, it looked easy enough to pick and choose Micro Workouts to plug into the GSC scheduling template I've been using:
Monday - Push Chain-Flexion Chain
Wednesday - Pull Chain-Extension Chain
Friday - Squat Chain-Lateral Chain
Workout #1
Pseudo Planche Lean - 4 sets of 3-5 second hold, 20s break between holds. at the furthest forward lean possible, acting as isometric warmup as well as continuing progress towards planche.
Suspension Chest and Triceps Micro Workout - I was only able to do 8 reps for the first set of each exercise - probably just started at too difficult of an angle.
Suspension Pike Up Variation and Saw Plank Micro Workout - This was not a good choice as the pike up has the arms reaching overhead for the finishing position, which is still not a good-feeling position for my recovering shoulder. But I stuck with it because I found I could reduce or eliminate the shoulder pain by squeezing the scapula together, even if they are being elevated. I would not pick this again for flexion chain training though, at least for the near future.
Workout #2
Frog Front Lever Hold - 4 sets of 3-5 second hold, 20s break between holds, for isometric warmup and continued progress towards front lever.
Thicker Back And Lats Suspension Micro Workout - was not able to do 10 or even 8 reps per set - probably chose too hard of an angle.
Hip Extension and Hip (Gluteus Med) Micro Workout - The hip extension is part of GSC Month 4 if I had gone with the Month 4 program. The hip abduction exercise was interesting as I'd never done it before.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Workout #3
Suspension Rotating Oblique Plank Workout - hoo boy I was only able to do 4 reps per side.
Suspension Single leg Power Workout - Wow this one was also hard - only 5 reps per leg at most because the leg got burned out fast.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Interesting movement flow/combinations posted by Eduardo Orihuela. I think it's an example from GMB's new program - will investigate later.
Monday, December 13, 2021
Sunday, December 05, 2021
GSC Month 3: Week 3
Workout #1
Pseudo Planche Pushup (Accommodating Resistance) strength sets: 2 2 2
Suspension RTO Pushup Drop Set
Suspension pushup finisher set
Not sure if it's worth logging the reps I'm doing for Pseudo Planche Pushups with AR, as progress is not measured by reps, but by how far I am able to lean and then maintain an isometric hold in the leaned position for at least 3 seconds. The intensity is so high through all 3 phases (isometric, eccentric, concentric) of the movement that 2 reps is about all I can do per set.
I probably could have leaned forward a little more, because the eccentric, coming out of the isometric hold, was not fully involuntary. Bending the elbows should result in a fall that you cannot stop, only slow down by pushing hard - that is why Mindful Mover calls this an involuntary eccentric. On the other hand, I also have previous experience in leaning so far forward that I could not sustain an isometric hold for even 1 second, and thus immediately went into the involutary eccentric. So I think it was fine to work the isometric at the leaned position that I did. I have no doubt that as I get stronger, I will feel more comfortable leaning forward more and more, and thus working harder and stimulating more strength gains.
Workout #2
Tuck Front Lever Row strength sets: 2 2
Elevated Suspension Hip Extension strength sets: 5 5
Finisher rows on NOSSK: Untimed drop set lat rows, then untimed drop set regular rows.
My workout was cut short when I realized the water service to my house had been shut off. Service was restored in the afternoon, but not having water proved to be too much of a distraction. Later in the week, much-needed upgrade of the attic insulation was done. Because of that distraction and scheduling, I skipped Workout #3
Pseudo Planche Pushup (Accommodating Resistance) strength sets: 2 2 2
Suspension RTO Pushup Drop Set
Suspension pushup finisher set
Not sure if it's worth logging the reps I'm doing for Pseudo Planche Pushups with AR, as progress is not measured by reps, but by how far I am able to lean and then maintain an isometric hold in the leaned position for at least 3 seconds. The intensity is so high through all 3 phases (isometric, eccentric, concentric) of the movement that 2 reps is about all I can do per set.
I probably could have leaned forward a little more, because the eccentric, coming out of the isometric hold, was not fully involuntary. Bending the elbows should result in a fall that you cannot stop, only slow down by pushing hard - that is why Mindful Mover calls this an involuntary eccentric. On the other hand, I also have previous experience in leaning so far forward that I could not sustain an isometric hold for even 1 second, and thus immediately went into the involutary eccentric. So I think it was fine to work the isometric at the leaned position that I did. I have no doubt that as I get stronger, I will feel more comfortable leaning forward more and more, and thus working harder and stimulating more strength gains.
Workout #2
Tuck Front Lever Row strength sets: 2 2
Elevated Suspension Hip Extension strength sets: 5 5
Finisher rows on NOSSK: Untimed drop set lat rows, then untimed drop set regular rows.
My workout was cut short when I realized the water service to my house had been shut off. Service was restored in the afternoon, but not having water proved to be too much of a distraction. Later in the week, much-needed upgrade of the attic insulation was done. Because of that distraction and scheduling, I skipped Workout #3
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