6/1
Monday workout
6/2
HSPU Mini Course Practice B
Tried exercises from one of GMB's earliest core exercise videos. For obliques I still prefer this Red Delta Project micro workout. For abs, I prefer hollow body holds.
6/3
Overhand Vertical Pullapart - 1 set - 4 springs - Did 14 reps so will try moving up to 5 springs next time
Overhand Vertical Pullapart - backoff set - 3 springs
Underhand Vertical Pullapart - 1 set - 3 springs
Underhand Vertical Pullapart - backoff set - 2 springs
Horizontal Pullapart - 1 set - 2 springs
Mechancial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart - back off set - 1 spring
Sideway (Tricep) Extension - 1 set - 3 springs - did 12 reps, so might try 4 springs next time
Sideway (Tricep) Extension - 1 set - 2 springs
Overhead Tricep Extension - 1 set - 2 springs
Bicep Curl - 1 set - 3 springs
Bicep Curl - 1 set - 2 springs
Lateral Raise (scapular plane/Y raise) - 1 set - 1 spring - I decided to drop this from the chest expander routine for now. The shoulder irritation that preveents me from doing back press pain-free might be aggravated by this lateral raise. When the shoulder recovers enough to let me do back presses again, I'll add the lateral raise back too.
Wide-stance good morning - 8 reps with 10-sec. hold last rep
Jefferson curl with 16kg kettlebell - 5 reps
Squat-to-pike - 8 reps
Elephant walk - 8 reps/side
Jefferson curl with 16kg kettlebell - 5 reps
There was no change in Jefferson curl performance after the switch from 12kg KB to 16kg KB. I read somewhere that 25% bodyweight was the heaviest weight that woudld be safe to use for Jefferson curl. Straddle side bend has been more effective for improving my hamstring flexibility anyway.
6/4
HSPU Mini Course Practice A - On one of my attempts to transition out of headstand into crow pose, I finally succeeded in transferring all my weight to my hands and lifting my head into crow pose. I was able to hold crow pose for an instant, before I fell back onto my feet, but this is a sign of progress. Funnily enough, after this session I saw a Youtube video by a calisthenics influencer arguing that practicing crow pose (aka frog stand), the featured exercise in Practice A, is a waste of time if your goal is to achieve planche. One of the arguments in favor of training crow pose is the training strengthens and conditions the wrists for supporting your bodyweight. That YT influencer does not propose a reasonable alternative to the crow pose for this wrist conditioning. He seems to like handstands and planche holds, but those hand balancing skills are quite a bit more difficult than the crow pose. Maybe he is right about crow pose not being useful for planche training but if you look closely at the motion of a handstand push up, the motion goes through the bent-arm stand - which is close to a crow pose - and the bottom of the movement shares similarities with headstand and crow pose.
HSPU Mini Course Push - 4 sets of 6 parallette pike pushups and 3 sets of 4 chin ups. In this video, Eduardo recommends resting 3-5 minutes between sets of pike push ups... or resting 2 min. after a set of pike pushups, then doing a set of chin ups, then resting 2 min, then doing another set of pike push ups, and so on. This reminds me of the antagonistic pair concept. For my pike push up starting position, I had my arms at 90 degress to the parallettes. I was able to do 6 reps with moderate effort. Per Eduardo's video I'll use this starting position for a couple of weeks. After the week I do 8-rep sets, then I'll change the starting position to a very slight forward lean of the arms to increase the difficulty. I did the chin ups in sets of 4. I just chose 4 reps/set because that felt like a good number to do while keeping the effort level easy. The chin ups in this context are just antagonistic movements for recovering between pike push up sets. I'm not trying to improve chin up performance in particular here.
Cooldown - 1 min. horse stance then 1 min. relaxing upside down on the FeetUp device. Even though I'm now able to get into tripod headstand on the floor, I love using the FeetUp to cool down from a headstand session, letting the head hang and decompress the neck.
6/5
HSPU Mini Course Practice B
3 assisted pistol squats per leg
Overhand Vertical Pullapart - 1 set - 5 springs!
Overhand Vertical Pullapart - backoff set - 4 springs
Underhand Vertical Pullapart - 1 set - 3 springs - Tried with 4 springs but didn't feel up to it. Did 15 reps with 3 springs, so will try with 4 springs again next time.
Underhand Vertical Pullapart - backoff set - 2 springs
Horizontal Pullapart - 1 set - 2 springs
Mechancial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart - back off set - 1 spring
Sideway (Tricep) Extension - 1 set - 4 springs!
Sideway (Tricep) Extension - backoff set - 3 springs
Overhead Tricep Extension - 1 set - 2 springs
Bicep Curl - 1 set - 3 springs
Bicep Curl - 1 set - 2 springs
Cooldown - 1 min. horse stance
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