Monday was a holiday. If it was a normal workday, I would have done the Leg session. However, I slept in a little late, and decided to skip training so I could shop at the grocery, eat lunch, and spend the majority of the day practicing on guitar, in preparation for a guitar-focused virtual teaching summit that I'm thinking of attending this weekend. Most of the practice time was devoted to Sean McGowan's arrangement of Have You Met Miss Jones, for solo fingerstyle guitar, which is a mix of single-note lines and chordal passages. I also practiced some riffs from Chapter 5 Grooves, from the Neo-Soul Guitar Book, because rhythm guitar is part of guitar playing and I don't want to neglect that aspect. I was able to get in a fair amount of practice until the Golfer's Elbow area started to feel sore - once that happened, I put the guitar away, because I don't want a full-blown flare up again.
For Tuesday, I warmed up with closed-chain elbow rotations, then played with Twisting Bear, Crab, and Twisting Bear to Crab transitions as shown in GMB's Shoulder Prehab article. My shoulder recovery progressed well in 2021, thanks to high-effort Shoulder Press on the Isochain, but I believe the GMB Elements practice that I did on my recovery days also helped. A lot of the Elements sessions featured Twisting Bear and Crab. I also practiced those two movements, among other Elements moves, as part of the shell warmup for Isochain training. What was new to me in the GMB article was the focus on internal-external shoulder rotation in Twisting Bear, as well as incorporating shoulder movement into closed-chain elbow rotation.
In the Wednesday session, I struggled again with the concentric phase of the Pike Pushup, in particular, shifting my weight away from my hands when I get stuck on the way back up. I set the P-Barz a little too far from the chairs for my first set. I moved the P-Barz closer for subsequent sets but I still could not figure out how to shift my weight back. On the bright side, even with the sloppy performance of the concentric, I still got a good workout on the eccentric, even having some fun letting the feet float a bit. The ideal form is for the hips to be above the shoulders and I got pretty close.
The reps I did for my pull up sets were: 8, 7, 6, 6. Thus I did 4 antagonist pair (pike pushup and pull up) sets, with 3 min. rest between each exercise.
Later in the afternoon, I got into pike pushup position and lowered myself to try to figure out how to shift my weight away from my hands when I get stuck on the concentric. I figured out that I need to pull my hips back. Hopefully on the next session, I won't forget to to shift the weight back to my hands as leverage makes the load feel light again, on the last quarter of the concentric movement.
I did a GMB Recovery session on Thursday. Apparently, GMB updated the Recovery program with more total sessions. When I logged onto the GMB site and selected the Recovery program, I was taken to the very first session in the program, which introduced the Iquana Walk and hand-assisted backward walk to Squat. I don't mind restarting Recovery. My only issue with Recovery is I keep forgetting to look for the lacross ball that I bought for the self-massage drill in the program.
For Leg session on Friday, I did 4 antagonist pair sets of assisted pistol squats and suspension hip hinges - which are also called "hip extensions" on the Red Delta Project Youtube channel. The rep numbers:
Assisted pistol squat: 3 3 3 4
Suspension hip hinge: 8 8 8 10
I applied the Backfill strategy taught by Red Delta Project, to spread out the reps more evenly from set to set. This looks like an improvement over how I did calisthenic exercise two years ago, which would be to push the reps for the first set, then do the rest of the workout with a significant reduction in reps for subsequent sets because I had expended too much for that first set.
Some Instagram finds:
J-Curl variations
Using Monkey to work on tuck planche, bent-arm stand, and other skills
Example preparatory movements for single-leg squats
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