Assisted Pistol Squat: 3 3 3
Suspension One-Leg Hip Hinge: 4 4 4
For the Wednesday session, I did the Accommodating Resistance Pike Pushups on the stairs. The stairs under my feet are much more stable than the old dining chairs I'd previously used. Without the distraction of a moving platform under my feet, I could focus more fully on the pike push up itself. With the P-Barz at the bottom of the stairs, the first stairstep is just a couple of inches lower than the P-Barz handles. All the other stairsteps are higher than the P-Barz. I set my feet on step 3 for the eccentric phase, and kept them there at the start of the concentric, until I got stuck due to strength limitation. I then moved my feet down to step 2, which reduced the load enough to resume the concentric. My feet did not rise in the lower half of the eccentric like they did last week, because my hamstrings were not put into a tightened enough position. Next week, I will move the P-Barz closer to the stairs to make it easier to form a vertical line that goes from the hands, through the shoulders, all the way to the hips, per Mindful Mover's video. At least, if I can't form that ideal vertical line, it should be because of my own strength/mobility limitations, not because the P-Barz were just too far from the stairs. We aim for this ideal vertical line to maximize the load on the eccentric.
The Wednesday pull up results were: 8 8 8. Quality of movement was fine, but level of effort was moderately high.
The Friday Leg session was kind of like the Monday session, except after the first set, I decided to set up further from the NOSSK trainer anchor points, in order to use more assistance and thus get more reps per set. I figured that at this stage I would benefit from the greater number of reps as it would mean more practice of the movement.
A finisher for Leg sessions which I didn't get around to this week but may try next week: Bear Squat as taught by Mark Wildman, which looks like a more accessible way to improve hamstring mobility.
I asked Eduardo Oriheula about Jefferson Curl reps and sets upon seeing his great post. His reply was:
I have one lower body day where I do Jefferson curls right after for 3 to 4 sets of 3 to 5 reps with about 10 second holds at the very bottom for each one. On other days I play it by feel and don’t use any weight
His post on the Helicoptero move from Capoeira shows some of his considerable movement skills.
Rest-Pause post by Mindful Mover. They also suggest trying it between the eccentric and concentric phases of a movement.
Warmup Ideas
GMB Shoulder Prehab Article
Bear-based Flow for strong shoulders, flexible hamstrings, and body control
Ankle mobility
Tips for Wall Handstand Pushup with Accommodating Resistance
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