Hybrid GSCARVE: Week 5

For the Monday Leg session, the results were:

Assisted Pistol Squats: 6 6 6
Suspension One-Leg Hip Hinge: 5 5 5

The pistol reps were higher than last week because of the greater assistance from the NOSSK suspension trainer. In the afternoon, I did a few sets of 3-5 reps of weighted Jefferson Curl with a bag of canned food serving as weight. The low back felt a little sore. It might be because of the one-leg hip hinges. While I don't feel the low back working during the exercise, the spinal erectors and multifidus are thought to be working isometrically, and thus may get sore later. Because of my past history with low back injury, I will restrict the practice of weighted Jefferson Curl to the "chest up" variation to minimize forward spinal flexion for the time being, focusing more on hamstring mobility. Eduardo Orihuela showed this and other Jefferson Curl variation in his Instagram post.

For the Wednesday Upper Body session, I did the Pike Push Ups starting the eccentric with the feet on step 4 of the stairs. The greater height might create a greater load on the eccentric, but the load may have been reduced as well by the feet being also further back. Hard to tell if shifting more weight back, by the feet being further bac, canceled out the load increase by the feet also being higher than last week. Next week, I'll try moving the parallettes closer to the stairs, to try to let the hips get closer to forming that ideal vertical line from the hands, through the shoulders, to the tailbone. I did not feel stronger in the concentric, but it almost doesn't matter if I progress in the eccentric. For the Finisher, I did a drop set of incline push ups on the NOSSK suspension trainer. Next week, I will try starting the drop set at a higher incline, to allow for higher overall reps before burning out the muscles.
My pull up performance was: 7 7 8. It was a bit of a drop from last week. For the Finisher, I did a drop set of table rows, followed by incline rows. Next week, I will skip the table rows and try starting at a higher incline to increase higher overall reps.

For the Friday Leg session, the results were:

Assisted Pistol Squats: 6 6 8
Suspension One-Leg Hip Hinge: 6 6 8

Mobility Routine post that includes weighted cossack squat