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.
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