Tendon Burn Count: Week 9

I retested my Zercher Lunge 1-rep max and got 95.7 lbs, which about a 10lb. improvement over the 85.4 lb. 1-rep max as tested 3 weeks ago.

I continue to put in the work for the other exercises and have observed modest progress, though nothing dramatic

I started Systematic Core Training For Kettlebells (SCT4KB) back in June. Lately I've been focusing on the hollow body progression. If you search the Internet you'll find a variety of tutorials with suggested progressions. SCT4KB's approach is working great for me. It starts with 10-sec. holds and gets you to 60-sec. holds in a sensible way. I completed all the milestones for Supine and Prone training in the Stability phase, which prepared me well for starting the hollow body progression with tucked knees and feet lifted off the floor. I quickly reached a 60-sec. hold, then moved to the next progression which is one leg straight, the other leg tucked. I then got to 60 sec. holds on both sides. I then attempted a hold with both legs straight but could not get the legs lower than about 45 degress to the floor. I then decided the next progression would be one leg straight and the other leg bent with the toe touching the ankle of the straight leg. I eventually got to 60 sec. hold on each side. This week I retested with both legs straight and this time the legs were closer to about 30 degrees. I was able to easily hold the position for 10 sec.

I haven't worked on SCT4KB side lying as much because Tendon Burn Count sessions are 3x a week and each session takes about an hour, even after cutting Zercher Lunge holds from 30 sec. per side to 6 sec. per side. I've preferred to focus on TGU and hollow body training on Tuesdays and Thursdays. Hopefully after I'm done with Tendon Burn Count I'll have more time to work on side lying again.

I'm on track to achieve a 60-sec. hollow body hold with both legs straight and both arms extended overhead before the end of the year. SCT4KB suggests completing all floor work before moving on to supported/hanging work. The floor work includes hollow body hold and supine leg raises. The supported/hanging work includes L-Sit and hanging leg raise. I'll probably hit all the milestones for the supine leg raises next. After that if I'm still not satisfied with my overhead reaching mobility, I might take on hollow body with weighted pullover instead of supported/hanging work.