This was the first week incorporating the Master Mobility program from Strength Side into my weekly routine. Master Mobility focuses on the Pike, Horse Stance, and Bridge; and thus programs exercises to improve performance in each of those 3 positions. Great performance requires great flexibility, so working towards getting better and better at those positions should result in improved flexibility. Scheduling options are flexible - you can get all of Week 1 done in one session, which would take about an hour, or spread your practice of the Pike, Horse Stance, and Bridge routines over the course of the week. I chose to do the latter.
3/30
Last-rep max force (lbs):
Zercher Squat 133.6
Overhead Press 72.8
Drag Curl 158
MM Pike
My performance on Monday tends to be lower than the rest of the week.
3/31
MM Horse Stance
MM Bridge
4/1
Last-rep max force (lbs):
Zercher Squat 144.4
Overhead Press 90.4
Drag Curl 162.6
MM Pike
Gratifying to see improved performance compared to Monday. I leaned too far backwards on one of my Zercher Squat reps, and fell on my butt. I typically shift my weight back to my heels to avoid rounding my back, then I try to stand up. The thumb side of my right forearm was still flaring up on some reps of overhead press. However with a closer grip, I managed to press with more force. It was surprising to see the jump from 72.8 to 90.4.
4/2
Side Plank Micro Workout:
T-Plank 12 reps
Suspension Side Plank Hip Dips - 4 sets of 8
Suspension Side Plank Hold - 5 breaths/side
MM Horse Stance
This time I raised the suspension foot straps to just under knee height. The exercise felt a little harder at the new height so i just went for 8-pre sets.
4/3
Last-rep max force (lbs):
Zercher Squat 133.2
Overhead Press 78.8
Drag Curl 153.8
MM Bridge
My Zercher Squat performance has consistently exceeded my tested 1-rep max of 101.4 lbs. This is probably because when I tested my 1-rep max, I had no previous experience with IsoMax training at a low Zercher Squat position. After several sessions, I found I could tuck in my tailbone and apply force - by trying to stand up - with more confidence that my low back will be fine. My Drag Curl performance has consistently exceeded my 1-rep max of 125 lbs. So next Monday, I'll retest my 1-rep maxes. My Overhead Press progress hasn't been as dramatic but I'll retest it anyway.
