Calisthenics: Week 9

Monday session: Assisted Pistol Squats: 6 5 4 4 Suspension Hamstring Curl: 4 4 4

Wednesday morning: 3 antagonist pair sets of Pseudo Planche Push Ups and Archer Pull Ups, both with Accommodating Resistance. I paused for a about 10-20 seconds between reps, and rested 3 min. between sets.

I felt a little stronger in the AR Pseudo Planche Push Up than I did last week, though for one rep I did lean a little too far forward out of the isometric hold and started to actually fall, so I pulled up my knees and feet to stop the fall, shook my body a bit, then restarted the rep.

If I had really split the load 53-37 during the concentric of the AR Archer Pull Up last week, this week the split felt more like 60-40. I felt the working side of my body taking more of the load, and the assisting side really just assisting. I was also relieved and happy to be able to load up the left arm more, to force the eccentric to start, without aggravating the shoulder or Golfer's Elbow. I was also able to sink further down into the bottom position, and even hang with elevated scapula for at least 10 seconds, which is another improvement from the perspective of pain and range of motion.

As I reached the top of the Archer Pull Up, I increased the amount of assistance from the assisting side to help me get my working elbow as far back as possible and contract the bicep as much as possible to get the working side ready to take the weight shift that will force the eccentric to start. For some reason, my knees went up when I put in the most effort.

I finished the workout with drop sets of incline pushups on NOSSK suspension trainer. I decided not to do any pulling exercise as a finisher. I want to see what gains in strength and muscle will be stimulated by practicing the AR Archer Pull Ups, without a finisher, as Mindful Mover reported that Accommodating Resistance might subject the muscles to enough time under tension to stimulate hypertrophy.

Thursday session: Did GMB Recovery session, emphasizing reaching and twisting. Abs were sore, probably from the Wednesday session.

Friday session: Assisted Pistol Squats: 5 5 6 Suspension Hamstring Curl: 4 4 4

For a finisher, I did assisted shrimp squats, then cossack squats for some lateral mobility.

Cool lower body flow for hip mobility and strengthening muscles around the knee
Lower body flow for hip opening and spine twisting