I set the timer to 16 minutes for practicing the upper body exercises - ring pushups and pullups - instead of 10 as originally planned. I arrived at this number by arbitrarily picking a total workout time between 20-30 minutes, and dividing by 3. The idea was that the time allocated for work and rest for each of the 3 exercises would be evenly divided between the 3 exercises.
My body felt fine doing 3 reps per set of each upper body exercise, with rest determined by autoregulation. I didn't record exactly how many sets I did, but recall doing at least 5 sets per exercise, which is an improvement over the 3 sets I did on Monday.
The soreness in the quads from 2 weeks of pistol squat practice never really went away. The knee started feeling uncomfortable as well. I think it's because of fear of any forward lean of the torso. My low back still seems susceptible to muscle spasms, so I've had a fear of allowing the low back to flex in any vulnerable position, such as a deep squat. So I think this fear is throwing off my form in the assisted pistol squat, and thus impacting the knee.
So for the Friday session I decided to do suitcase carries with a 16kg kettlebell, instead of assisted pistol squats. I was thinking of adding KB suitcase carries to my routine next week, to start conditioning my back to work with external load again. But with my knee starting to feel suspect, I figured I'd take a chance with the suitcase carries. I did 3 sets of 40-second carries on each side. The back held up fine.
As it turns out, the suitcase carry is recommended by some for low back rehab. This person said he was a back pain sufferer himself when he started doing suitcase carries 3-4 times a week:
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