My particular shoulder injury did not allow me to do the Kettlebell Halo without pain. Mark Wildman pointed out that the KB Halo is similar to a Heavy Club Shield Cast. So I tried a Shield Cast, and sure enough I had the same problem.
So I tried the Single Arm Pullover with my 15lb club and my shoulder felt fine. So I've been doing this move for a few week snow. I have to say I really love Wildman's explanation of why he wants you to count your reps aloud in a confident voice. One of his reasons is saying stuff aloud helps you learn faster. Another reason, which really moved me, is some deconditioned/overweight individuals have a meek voice because of how they have been treated in life (bullying), so counting the reps aloud helps those individuals with their confidence.
Today I was finally able to do a Shield Cast without pain. I then tried the KB Halo and that too felt painless. Now I can do KB Halos as part of my warmup for KB training, and thus facilitate my shoulder recovery even more. Very satifying signs of progress in my shoulder recovery.
Thursday, March 09, 2023
Isochain 6x6: Week 8 - End of Training Block and Planning for Next Block
This was the final week of the planned 8-week 6x6 training block on the Isochain. My main hope for this week was continued healing of my right shoulder, as well as restoration of pain-free range of motion.
I did not achieve force numbers as high as my tested 1-rep max scores, but my performance trended up towards those levels.
My strength gains for this training block, based on comparison of the first 1-rep max test, and the 4th and final 1-rep max test results:
Zercher Squat - thighs just above parallel - 106% gain
Shoulder Press - middle position - 17.4% gain
Seated Row - elbows in front of torso - 5.75% gain
The Zercher Squat gains were inflated by allowing my elbows to rest on my thighs, thus shifting more load from my arms to my legs. I wasn't sure at first if I should allow myself to do this, but then I concluded that I'm practicing this exercise to strengthen my lower body, so it's ok if my force number goes up because the upper body is doing even less work.
The Shoulder Press gains are probably from just sticking to the same body positioning and cues for the entire training block. In past 6x6 and Promethean training blocks, I experimented with bending my knees to various degreess vs. kneecaps pulled up/locked out legs, feet closer vs further apart, etc.
For my next training block, I was leaning towards doing Easy Muscle on Schedule A, which is the Clean and Press only schedule. I was thinking that I had gained enough strength from 6x6 to do Schedule A with double 16kg kettlebells. Easy Muscle would stimulate muscle growth (hypertrophy), which would help maintain blood pressure at healthy levels, as well as give the CNS (Central Nervous System) more muscle to work with the next time I do a 6x6 training block... which would in theory allow me to progress in strength towards being able to press double 24kg kettlebells... which would lead to being able to do Easy Muscle with those double 24kg KBs... leading to more muscle.. etc.
Geoff Neupert had a promo going for his Kettlebell STRONG! double-kettlebell training manual. Purchase of Kettlebell STRONG! would with bonus training programs, if purchased during a promo period. One of the bonus training programs is a Foundation Program.
The Foundational Program is 6 weeks long. It's a program built on the practice of three double-kettlebell exercises - the Double Clean, the Double Press, and the Double Front Squat. After watching the Kettlebell STRONG! instructional videos, I realized that I should practice the Double Clean and Double Press separately, before practicing the Double Clean and Press. I was also sold on practicing the Double Front Squat.
Thus it make sense to work choose The Foundation Program for my next training block. After completing this 6-week program, I should be better prepared to take on Easy Muscle, Schedule A, which starts off which quite a bit higher training volume compared to Foundation Program.
I did not achieve force numbers as high as my tested 1-rep max scores, but my performance trended up towards those levels.
My strength gains for this training block, based on comparison of the first 1-rep max test, and the 4th and final 1-rep max test results:
Zercher Squat - thighs just above parallel - 106% gain
Shoulder Press - middle position - 17.4% gain
Seated Row - elbows in front of torso - 5.75% gain
The Zercher Squat gains were inflated by allowing my elbows to rest on my thighs, thus shifting more load from my arms to my legs. I wasn't sure at first if I should allow myself to do this, but then I concluded that I'm practicing this exercise to strengthen my lower body, so it's ok if my force number goes up because the upper body is doing even less work.
The Shoulder Press gains are probably from just sticking to the same body positioning and cues for the entire training block. In past 6x6 and Promethean training blocks, I experimented with bending my knees to various degreess vs. kneecaps pulled up/locked out legs, feet closer vs further apart, etc.
For my next training block, I was leaning towards doing Easy Muscle on Schedule A, which is the Clean and Press only schedule. I was thinking that I had gained enough strength from 6x6 to do Schedule A with double 16kg kettlebells. Easy Muscle would stimulate muscle growth (hypertrophy), which would help maintain blood pressure at healthy levels, as well as give the CNS (Central Nervous System) more muscle to work with the next time I do a 6x6 training block... which would in theory allow me to progress in strength towards being able to press double 24kg kettlebells... which would lead to being able to do Easy Muscle with those double 24kg KBs... leading to more muscle.. etc.
Geoff Neupert had a promo going for his Kettlebell STRONG! double-kettlebell training manual. Purchase of Kettlebell STRONG! would with bonus training programs, if purchased during a promo period. One of the bonus training programs is a Foundation Program.
The Foundational Program is 6 weeks long. It's a program built on the practice of three double-kettlebell exercises - the Double Clean, the Double Press, and the Double Front Squat. After watching the Kettlebell STRONG! instructional videos, I realized that I should practice the Double Clean and Double Press separately, before practicing the Double Clean and Press. I was also sold on practicing the Double Front Squat.
Thus it make sense to work choose The Foundation Program for my next training block. After completing this 6-week program, I should be better prepared to take on Easy Muscle, Schedule A, which starts off which quite a bit higher training volume compared to Foundation Program.
Sunday, February 26, 2023
Isochain 6x6: Week 7
New simple shoulder mobility exercise from GMB Fitness.
After I complete this 8-week block of Isochain 6x6 training, I want do to training block of Easy Muscle, Schedule A. This is the schedule in which only the clean-and-press is practiced. So, I have been pondering how to get ready for Schedule A. One idea was to spend 2-4 weeks practicing the kettlebell clean with single and double kettlebells. Then I thought of practicing single KB cleans whenever I take a break from work, one set of 3-5 reps on one arm, then a set on the other arm.
Wednesday was when I tried practicing KB cleans for the first time in a while. My right knee hurt a bit, then I realized I needed to straighten my legs and squeeze my butt and abs when the KB is in the rack position. I was allowing the knees to bend in the KB rack position, which is no bueno.
I did GMB Mobility sessions on Tuesday and Thursday. The focus areas were spine and shoulders. On Thursday, I also continued practicing single KB cleans. By paying attention to standing up with the legs straight in the rack position and the glutes squeezed, my knees did not feel pain. I also tried walking in the double KB rack position
My Isochain 6x6 last-rep max numbers were down on the Friday session. I can't really tell if it's because I played too much with the KBs on the previous day, or if it's because I did not have a good night's sleep, or if it's just the normal down-and-up progression. In strength training, progress is rarely linear. We tend to go up and down in performance from day to day, although the general trend over the course of a few weeks tends to be up, barring the onset of disease or other unfortunate event.
After I complete this 8-week block of Isochain 6x6 training, I want do to training block of Easy Muscle, Schedule A. This is the schedule in which only the clean-and-press is practiced. So, I have been pondering how to get ready for Schedule A. One idea was to spend 2-4 weeks practicing the kettlebell clean with single and double kettlebells. Then I thought of practicing single KB cleans whenever I take a break from work, one set of 3-5 reps on one arm, then a set on the other arm.
Wednesday was when I tried practicing KB cleans for the first time in a while. My right knee hurt a bit, then I realized I needed to straighten my legs and squeeze my butt and abs when the KB is in the rack position. I was allowing the knees to bend in the KB rack position, which is no bueno.
I did GMB Mobility sessions on Tuesday and Thursday. The focus areas were spine and shoulders. On Thursday, I also continued practicing single KB cleans. By paying attention to standing up with the legs straight in the rack position and the glutes squeezed, my knees did not feel pain. I also tried walking in the double KB rack position
My Isochain 6x6 last-rep max numbers were down on the Friday session. I can't really tell if it's because I played too much with the KBs on the previous day, or if it's because I did not have a good night's sleep, or if it's just the normal down-and-up progression. In strength training, progress is rarely linear. We tend to go up and down in performance from day to day, although the general trend over the course of a few weeks tends to be up, barring the onset of disease or other unfortunate event.
Tuesday, February 21, 2023
Isochain 6x6: Week 7 1-rep Max Testing
Results in pounds:
Zercher Squat - 189.0666
Another big jump in the Zercher Squat. Part of it has been allowing my elbows to be in contact with the insides of my thighs, which probably introduced a leverage advantage.
Shoulder Press - 64.4666
Only about a 2 pound improvement over the previous 1RM test, but it's enough to increase my target load from 44 lbs. to 45.
Seated Row - 145.7333
This is a drop from the previous 1RM of 159.4, but I mixed up my Zercher Squat and Seated Row scores during the previous 1RM. This time I'm confident there's no confusion. Working at a higher target load due to the mixed up number didn't seem to hurt, but I think it'll be good to be follow the proper protocol again.
I then did some test reps of the overhead press with single 16kg kettlebell, then double KBs. The shoulder wasn't entirely pain free, but it was a slight, dull pain rather than a sharp sensation. I did not have the mobility to achieve full lockout on the double-KB press, so I felt even less pain in the shoulder. I was hoping to gain the mobility for full lockout via the mobility exercises I've been doing, but for hypertrophy training under Easy Muscle, not having full lockout will probably be ok. I was not able to do full ROM chinups the first time I worked through Easy Muscle, yet I still recorded hypertrophy gains. So while full ROM would probably deliver the most gain in muscle size, partial ROM will still deliver gains.
I then practiced another GMB Mobility session, which focused on the hips, then did the Rib Grab and Brettzel stretches to keep working on the mobility for double-KB press. I also tried to hang from rings, which is the most obvious stretch for improving mobility for lockout in the double-KB press, but the shoulder was still not feeling good enough for that.
Zercher Squat - 189.0666
Another big jump in the Zercher Squat. Part of it has been allowing my elbows to be in contact with the insides of my thighs, which probably introduced a leverage advantage.
Shoulder Press - 64.4666
Only about a 2 pound improvement over the previous 1RM test, but it's enough to increase my target load from 44 lbs. to 45.
Seated Row - 145.7333
This is a drop from the previous 1RM of 159.4, but I mixed up my Zercher Squat and Seated Row scores during the previous 1RM. This time I'm confident there's no confusion. Working at a higher target load due to the mixed up number didn't seem to hurt, but I think it'll be good to be follow the proper protocol again.
I then did some test reps of the overhead press with single 16kg kettlebell, then double KBs. The shoulder wasn't entirely pain free, but it was a slight, dull pain rather than a sharp sensation. I did not have the mobility to achieve full lockout on the double-KB press, so I felt even less pain in the shoulder. I was hoping to gain the mobility for full lockout via the mobility exercises I've been doing, but for hypertrophy training under Easy Muscle, not having full lockout will probably be ok. I was not able to do full ROM chinups the first time I worked through Easy Muscle, yet I still recorded hypertrophy gains. So while full ROM would probably deliver the most gain in muscle size, partial ROM will still deliver gains.
I then practiced another GMB Mobility session, which focused on the hips, then did the Rib Grab and Brettzel stretches to keep working on the mobility for double-KB press. I also tried to hang from rings, which is the most obvious stretch for improving mobility for lockout in the double-KB press, but the shoulder was still not feeling good enough for that.
Monday, February 20, 2023
Isochain 6x6: Week 6
During this 8-week training block that I've scheduled for the 6x6 routine, I've been testing my 1-rep max every 2 weeks. Thus, this training block can be thought of as 4 2-week mini-blocks.
Thus, the Friday session was the last session of the latest mini-block. My best gain from this mini-block was in the Zercher Squat, where I beat my official 1-rep max two sessions in a row to end the mini-block.
I didn't beat my 1RM in the Shoulder Press, but my last-rep max force was consistently higher in Week 6 than it was in Week 4. I'm satisfied with this progress.
My performance in the Seated Row has been the least consistent. I'm not concerned though, because I don't have any particular goals in 2023 regarding pulling strength. I figure my pulling strength will improve sooner or later.
I continued practicing GMB Mobility on my recovery days. My shoulder felt very slightly irritated by the Bear, Monkey, and stretches involving reaching with the arm, but no sharp pain. I also struggled to put my hand on my back for quadruped torso rotation. But in general the shoulder feels 80% of the way back to the pain-free mobility I used to have with it.
Thus, the Friday session was the last session of the latest mini-block. My best gain from this mini-block was in the Zercher Squat, where I beat my official 1-rep max two sessions in a row to end the mini-block.
I didn't beat my 1RM in the Shoulder Press, but my last-rep max force was consistently higher in Week 6 than it was in Week 4. I'm satisfied with this progress.
My performance in the Seated Row has been the least consistent. I'm not concerned though, because I don't have any particular goals in 2023 regarding pulling strength. I figure my pulling strength will improve sooner or later.
I continued practicing GMB Mobility on my recovery days. My shoulder felt very slightly irritated by the Bear, Monkey, and stretches involving reaching with the arm, but no sharp pain. I also struggled to put my hand on my back for quadruped torso rotation. But in general the shoulder feels 80% of the way back to the pain-free mobility I used to have with it.
Monday, February 13, 2023
Isochain 6x6: Week 5
For the Wednesday session, my last-rep max force numbers in the Shoulder Press and Seated Row were down, compared to the last session before the 1-rep max test session. I kind of expected this because the Monday 1RM test results, resulted in higher target loads, which meant I would have to exert more force to trigger the Isochain bar's beeper, as well as keep it beeping. I'm not strong at overhead pressing, so even a just a 2 lb. increase in target load requires noticeably more effort. The Seated Row target load increased by 12 lbs. It makes sense that I needed to work harder in the Seated Row, and thus by my last rep, I didn't have much left in the tank to produce as much force as last week. My Zercher Squat last-rep max though was higher than the Friday session. Maybe it was because my body was starting to acclimate to the new foot positioning.
I finished the week strong, literally. My Zercher Squat last-rep max was 11 lbs. higher than the Wednesday session's. I hit 59.6 lbs. in the Shoulder Press, which is a new PR for a regular (non-testing) training session. My Seated Row last-rep max jumped 17 lbs.
I'm happy with the strength gains for this week, but have enough experience to not expect similarly high force readings on the next 6x6 session. All I have to do is keep showing up for training sessions. I know the strength gains will come, maybe not the next day or even the day after that, but over the course of a week or two, the gains usually come.
My neck has been feeling so aore that Manly Mobility sessions have gotten more uncomfortable. There's a lot of head nods and side-to-side neck rotations in Manly Mobility. I decided to practice GMB Mobility again. I like the "mobility for people who hate to stretch" aspect of Manly Mobility, but the neck soreness is just too annoying. I don't know what caused the neck soreness, but eliminating the side lying parts of Manly Mobility would eliminate one possible cause.
I suspect GMB changed something in GMB Mobility, compared to the last time I worked through that program. I seem to recall Session 1 having more stretches to try out. I also don't remember the Bear and Monkey - 2 locomotion exercises also featured in GMB Elements - being part of Session 1. The Prepare exercises looked familiar, as well as the Sumo Frogger. Session 2 focused on side bending, but also included the 3 "animal" exercises.
One issue I had was with the wrist stretch with the fingers pointing to the rear. It was quite uncomfortable for my still-recovering right shoulder. My solution was to place my right plam on the floor next to my knee, then work into the stretch with gentle back-and-forth movement. I eventually put my left palm on the floor to stretch both wrists.
My goal is to have the mobility to double-press my 16kg kettlebells. I am hoping that GMB Mobility will help me reach that goal. I also practiced the Rib Grab and Brettzel stretches with are recommended for helping achieve this specific mobility. I'll probably keep practicing the Brettzel as a finishing stretch on my mobility days.
I finished the week strong, literally. My Zercher Squat last-rep max was 11 lbs. higher than the Wednesday session's. I hit 59.6 lbs. in the Shoulder Press, which is a new PR for a regular (non-testing) training session. My Seated Row last-rep max jumped 17 lbs.
I'm happy with the strength gains for this week, but have enough experience to not expect similarly high force readings on the next 6x6 session. All I have to do is keep showing up for training sessions. I know the strength gains will come, maybe not the next day or even the day after that, but over the course of a week or two, the gains usually come.
My neck has been feeling so aore that Manly Mobility sessions have gotten more uncomfortable. There's a lot of head nods and side-to-side neck rotations in Manly Mobility. I decided to practice GMB Mobility again. I like the "mobility for people who hate to stretch" aspect of Manly Mobility, but the neck soreness is just too annoying. I don't know what caused the neck soreness, but eliminating the side lying parts of Manly Mobility would eliminate one possible cause.
I suspect GMB changed something in GMB Mobility, compared to the last time I worked through that program. I seem to recall Session 1 having more stretches to try out. I also don't remember the Bear and Monkey - 2 locomotion exercises also featured in GMB Elements - being part of Session 1. The Prepare exercises looked familiar, as well as the Sumo Frogger. Session 2 focused on side bending, but also included the 3 "animal" exercises.
One issue I had was with the wrist stretch with the fingers pointing to the rear. It was quite uncomfortable for my still-recovering right shoulder. My solution was to place my right plam on the floor next to my knee, then work into the stretch with gentle back-and-forth movement. I eventually put my left palm on the floor to stretch both wrists.
My goal is to have the mobility to double-press my 16kg kettlebells. I am hoping that GMB Mobility will help me reach that goal. I also practiced the Rib Grab and Brettzel stretches with are recommended for helping achieve this specific mobility. I'll probably keep practicing the Brettzel as a finishing stretch on my mobility days.
Saturday, February 11, 2023
Isochain 6x6: Week 5 1RM Testing
Results in pounds:
Zercher Squat - 153.4
Despite the recent, Brett Jones-inspired, change in foot positioning to turning the feet out more, and the dip in performance that followed, the result still showed a jump from the previous 1RM of 127.333
Shoulder Press - 62.46666
My last-rep max scores for most of last week were just under 52 lbs. so I wasn't anticipating this score, which is an improvement over the previous 1RM of 59.333.
Seated Row - 159.4
Another big jump, from the previous 1RM of 137.3. I believe a lot of this is the increased confidence that nothing bad will happen to my low back no matter how hard I pull.
Zercher Squat - 153.4
Despite the recent, Brett Jones-inspired, change in foot positioning to turning the feet out more, and the dip in performance that followed, the result still showed a jump from the previous 1RM of 127.333
Shoulder Press - 62.46666
My last-rep max scores for most of last week were just under 52 lbs. so I wasn't anticipating this score, which is an improvement over the previous 1RM of 59.333.
Seated Row - 159.4
Another big jump, from the previous 1RM of 137.3. I believe a lot of this is the increased confidence that nothing bad will happen to my low back no matter how hard I pull.
Monday, February 06, 2023
Isochain 6x6: Week 4
I bought Brett Jones' video course Iron Cardio, because it was on sale for about $20. I'm in the middle of the 6x6 program on the Isochain so I don't plan to try the Iron Cardio right now. However, I'm trying to get my Zercher Squat on the Isochain close to how I would do a kettlebell goblet squat, so I watched the KB goblet squat lesson in Iron Cardio. Brett Jones teaches a "lock and rock" drill, which has the hips set the foot position, so that the range of motion of the hips is optimized for the squat. Brett states that this protects the low back. So I tried using the lock and rock to find my new foot position, and spent the rest of the week training the Zercher squat out of the new position. My feet were turned out more than before. My force numbers went down, but I didn't feel it in my low back either. I haven't been feeling low back pain with my previous, closer to parallel foot positioning, but I did feel a bit of soreness. After switching to the Brett Jones recommended foot positioning, I haven't feel any low back soreness at all, during training or the day after.
On the Shoulder Press, I hit a high of 57.8 lbs, then logged the more usual 51-52 lb. range max force readings
I made the steadiest gains in the Seated Row.
On the Shoulder Press, I hit a high of 57.8 lbs, then logged the more usual 51-52 lb. range max force readings
I made the steadiest gains in the Seated Row.
Friday, February 03, 2023
Isochain 6x6: Week 3
I observed good progress in the Zercher Squat and Seated Row.
I did not observe as much progress in the Shoulder Press, though forgetting to switch on Timer mode in the Isochain on my last rep for the Friday session did not help, as I wasted effort trying to get the beeper to start. I'm not worried about it, because progress has always been slowest for me when I can't exert at least 110 lbs. of force. As previously noted, about 110 lbs. of force is needed to start stretching the Isochain spring. In turn stretching the spring turns off cortical inhibition, which is the "brakes" that the CNS (central nervous system) puts on the muscles if it does not believe the load is movable. The stretching of the spring convinces the CNS that the load is moveable, or "live", so that cortical inhibition is turned off, and thus the muscles are allowed to generate more force.
I did not observe as much progress in the Shoulder Press, though forgetting to switch on Timer mode in the Isochain on my last rep for the Friday session did not help, as I wasted effort trying to get the beeper to start. I'm not worried about it, because progress has always been slowest for me when I can't exert at least 110 lbs. of force. As previously noted, about 110 lbs. of force is needed to start stretching the Isochain spring. In turn stretching the spring turns off cortical inhibition, which is the "brakes" that the CNS (central nervous system) puts on the muscles if it does not believe the load is movable. The stretching of the spring convinces the CNS that the load is moveable, or "live", so that cortical inhibition is turned off, and thus the muscles are allowed to generate more force.
Thursday, February 02, 2023
Wednesday, January 25, 2023
Isochain 6x6 Week 3 1-rep Max Testing
In the 6x6 program, we retest our 1-rep max every 2 to 4 weeks, then reset our working loads accordingly. Results in pounds:
Zercher Squat - 127.333
Quite a jump from the previous 1RM of 91.73! Most of the gain was from experimenting with the body positioning last Friday, eventually settling on position least likely to hurt the back or the knees.
Shoulder Press - 59.333
For my last 1-rep max attempt, I only focused on one cue, and that was to press myself away from the bar as hard as possible. This resulted in a 63.4 lb. force reading, which brought the average up to about 59.333 lbs. which is about a 5 lb. improvement from the previous test.
Seated Row - 137.3
Every time I think I put in as much effort as possible into a rep, there turns out to be an extra gear hidden inside my body to boost the force even more. I can't figure out why I got about 123 lbs. max on one attempt and 151 lbs on another. The average score was so close to the previous one that is I'll be working with the same working load for the next 2 weeks as the previous 2 weeks.
Zercher Squat - 127.333
Quite a jump from the previous 1RM of 91.73! Most of the gain was from experimenting with the body positioning last Friday, eventually settling on position least likely to hurt the back or the knees.
Shoulder Press - 59.333
For my last 1-rep max attempt, I only focused on one cue, and that was to press myself away from the bar as hard as possible. This resulted in a 63.4 lb. force reading, which brought the average up to about 59.333 lbs. which is about a 5 lb. improvement from the previous test.
Seated Row - 137.3
Every time I think I put in as much effort as possible into a rep, there turns out to be an extra gear hidden inside my body to boost the force even more. I can't figure out why I got about 123 lbs. max on one attempt and 151 lbs on another. The average score was so close to the previous one that is I'll be working with the same working load for the next 2 weeks as the previous 2 weeks.
Some resources for Ableton Live and Max For Live
The Ned Rush Channel was recently recommended during an Ableton Live 11 discussion. Saving here for future reference.
9 Incredible functions of Ableton Live
Pattern Engine:
Arrange Mate
Tip for recording MIDI from generative sequencer: Create a new midi track, set Monitor to ‘In’, recording arm ‘on’ and finally set ‘midi from’ to whatever track is outputting the midi that you want to capture. Your new track should now be receiving midi from another track. Create a new midi track, set Monitor to ‘In’, recording arm ‘on’ and finally set ‘midi from’ to whatever track is outputting the midi that you want to capture. Your new track should now be receiving midi from another track
Tapes is a set of simple audio processing tools for Ableton Live that simulate the unique sound and characteristics of tape recording machines playback
Isol8 is an advanced mix monitoring tool. It divides the frequency range into 5 bands. These 5 bands can be soloed or muted individually. This will help you to concentrate on certain frequency ranges during the mixing and mastering process. Video demo.
HoRNet MasterTool
ElisabethHomeland has several utility devices that look useful
ringtone.tools
FPB Key and Scale Matcher
Light Reft Monolit fader and button controller - not cheap but has decent functionality inside small enclosure
ELPHNT offers Ableton tutorials and packs/devices like Earth, Steps, etc.
KORD Detect | Max for Live Device for naming chords
9 Incredible functions of Ableton Live
Locator Manager plugin
Chordimist as introduced on CDM. Current store link
aicd acid pattern generator
Pattern Engine:
Arrange Mate
Tip for recording MIDI from generative sequencer: Create a new midi track, set Monitor to ‘In’, recording arm ‘on’ and finally set ‘midi from’ to whatever track is outputting the midi that you want to capture. Your new track should now be receiving midi from another track. Create a new midi track, set Monitor to ‘In’, recording arm ‘on’ and finally set ‘midi from’ to whatever track is outputting the midi that you want to capture. Your new track should now be receiving midi from another track
Tapes is a set of simple audio processing tools for Ableton Live that simulate the unique sound and characteristics of tape recording machines playback
Isol8 is an advanced mix monitoring tool. It divides the frequency range into 5 bands. These 5 bands can be soloed or muted individually. This will help you to concentrate on certain frequency ranges during the mixing and mastering process. Video demo.
HoRNet MasterTool
ElisabethHomeland has several utility devices that look useful
ringtone.tools
FPB Key and Scale Matcher
Light Reft Monolit fader and button controller - not cheap but has decent functionality inside small enclosure
ELPHNT offers Ableton tutorials and packs/devices like Earth, Steps, etc.
KORD Detect | Max for Live Device for naming chords
Saturday, January 21, 2023
Isochain 6x6: Week 2
So far my back held up fine during Zercher Squat sets. I did notice I had to exert extra effort to get my chest up to protect the back. So for the Friday session, I tried reps with my feet closer to the spring. Feet too far from the spring would increase the risk of the low back flexing forward. Feet too close to the spring may cause some strain in the knees. I eventually settled on a position that felt fine for the knees, and also allowed the chest to be up without additional effort. For my last rep, I scored 108.2 lbs - my highest score so far in this 6x6 block.
My shoulder press numbers showed a slight downward trend over the course of the week, but my max force on the last rep of the Friday session was still over 50 lbs. However, I also feel like I've been working harder on every rep this week. Last week, I pushed hard enough to trigger the Isochain beeper at the 38lb. setting (38lbs. being about 70% of my 54-ish lb. 1-rep max), and keep the beeper going, but maybe I wasn't really going as hard for some reason. The best news is continued reduction in pain in the shoulder when reaching overhead or reaching for the opposite armpit.
I also scored a PR in the Seated Row - 151.2 lbs.
I didn't mention it last week, but I've generally kept up my practice of Geoff Neupert's Manly Mobility routine too, working up to 20 reps of diaphram breaths, neck nods, neck rotations, and egg rolls in the Side Lying position at Level 1. I'm not really rushing to get to Level 2, because the Level 2 position is side bridge, which would place greater load on my still-healing shoulder. Manly Mobility works really well for recovery between 6x6 sessions.
My shoulder press numbers showed a slight downward trend over the course of the week, but my max force on the last rep of the Friday session was still over 50 lbs. However, I also feel like I've been working harder on every rep this week. Last week, I pushed hard enough to trigger the Isochain beeper at the 38lb. setting (38lbs. being about 70% of my 54-ish lb. 1-rep max), and keep the beeper going, but maybe I wasn't really going as hard for some reason. The best news is continued reduction in pain in the shoulder when reaching overhead or reaching for the opposite armpit.
I also scored a PR in the Seated Row - 151.2 lbs.
I didn't mention it last week, but I've generally kept up my practice of Geoff Neupert's Manly Mobility routine too, working up to 20 reps of diaphram breaths, neck nods, neck rotations, and egg rolls in the Side Lying position at Level 1. I'm not really rushing to get to Level 2, because the Level 2 position is side bridge, which would place greater load on my still-healing shoulder. Manly Mobility works really well for recovery between 6x6 sessions.
Monday, January 16, 2023
Isochain 6x6: Week 1
Since this is my first week of 6x6 in a while, I decided to review the cues for each of the chosen exercises:
Zercher Squat - mimicking double kettlebell front squat
Good first week of 6x6. I already beat my 1-rep max scores in the Zercher Squat and Shoulder Press.
Zercher Squat - mimicking double kettlebell front squat
- Feet turned slightly out, just enough to accommodate the elbows.
- Chest up
- Do not collapse knees inwards
- Pull up kneecaps
- Protract the scapula to protect the shoulder
- Squeeze glutes
- Squeeze abs
- Shoulders rolled back
- Squeeze abs to eliminate curving of the lower back
- Straighen legs - don't have to be perfectly straight but pushing the feet helps generate whole body tension
- Pull bar towards stomach
Good first week of 6x6. I already beat my 1-rep max scores in the Zercher Squat and Shoulder Press.
Tuesday, January 10, 2023
Isochain 6x6: 1-rep Max Testing
After several months of dynamic, hypertrophy focused training, I'd been looking forward to strength training on the Isochain. There are a variety of ways to exercise to stimulate strength gains, from calisthenics ("bodyweight-only"), to lifting an external weight, to isometrics. For 2023, overcoming isometrics on the Isochain, under the 6x6 routine, will be my primary exercise for stimulating strength gains. It is the only method I found that delivers strength gains without any concern for the load getting so high that the tendons might be damaged.
6x6 starts with a 1-rep max testing session. I followed the usual protocol, which is to apply as much force as possible, record the max force, rest 1 minute, then repeat until I have 3 force readings, then calculate the average of the 3 readings to arrive at the official score. Results in pounds:
Zercher Squat - 91.73
Shoulder Press - 54.87
Seated Row - 137.8
The only surprise was the Shoulder Press result. I thought the score would be higher, not virtually the same as one year ago. Then I remembered that I was now working with the Isochain bar at a higher position than last year. Last year's position had the arm at slightly less than 90 degrees to the torso, which allowed more of the chest musculature to add force. It was set there because when I was bending my knees more, the arm were closer to 90 degrees. After I realized I should straighten the knees, as part of making the body tighter for the press, the bar position relative to my body naturally went down a little. So it make sense that the force numbers would be lower at 90 degrees. Some trainees only train the Shoulder Press at the low angle, because you get maximum engagement of the chest, and the front delt and triceps are lengthened, which all contribute to higher force output compared to middle or high angle. However, the book Ultimate Isometrics Manual advises spending the bulk of training at the midpoint, and cites a number of reasons.
The midpoint position is a little closer to the edge of of my shoulder pain-free ROM, but pressing is pain-free as long as I protract the scapula and keep the elbows within reasonable distance of each other.
6x6 starts with a 1-rep max testing session. I followed the usual protocol, which is to apply as much force as possible, record the max force, rest 1 minute, then repeat until I have 3 force readings, then calculate the average of the 3 readings to arrive at the official score. Results in pounds:
Zercher Squat - 91.73
Shoulder Press - 54.87
Seated Row - 137.8
The only surprise was the Shoulder Press result. I thought the score would be higher, not virtually the same as one year ago. Then I remembered that I was now working with the Isochain bar at a higher position than last year. Last year's position had the arm at slightly less than 90 degrees to the torso, which allowed more of the chest musculature to add force. It was set there because when I was bending my knees more, the arm were closer to 90 degrees. After I realized I should straighten the knees, as part of making the body tighter for the press, the bar position relative to my body naturally went down a little. So it make sense that the force numbers would be lower at 90 degrees. Some trainees only train the Shoulder Press at the low angle, because you get maximum engagement of the chest, and the front delt and triceps are lengthened, which all contribute to higher force output compared to middle or high angle. However, the book Ultimate Isometrics Manual advises spending the bulk of training at the midpoint, and cites a number of reasons.
The midpoint position is a little closer to the edge of of my shoulder pain-free ROM, but pressing is pain-free as long as I protract the scapula and keep the elbows within reasonable distance of each other.
Monday, January 09, 2023
2022 Fitness Summary, 2023 Goals, and related thoughts
2022 Fitness Summary
I began 2022 with the following goals:
I was able to leverage strength gains from Isochain training to work on the Pike Pushup to Handstand Pushup progression with elevated feet, which is higher up the progression than the level I was working at before I hurt my shoulder and got the Isochain. I was also able to start on Mixed Grip Pullups, which is the next step after regular pullups on the progression to One-Arm Pullups. Both exercises were done with Accommodating Resistance, to increase load on the eccentric phase of each movement, so that the muscles work just as hard on the eccentric as they do on the concentric.
Unfortunately, I started feeling pain in my right shoulder after about 6 weeks of calisthenics with Accommodating Resistance. I eventually lost the ability to reach overhead with a straight arm without pain. Reaching towards the opposite armpit while taking a shower also hurt. I decided not to see a doctor about it because the pain only manifested in certain positions for the shoulder, and gradually started dissipating over time. Thus, I don't have an exact diagnosis the injury. However, an abrupt and large increase in training load, such as going from isometric overhead pressing to working with my full bodyweight on the eccentric phase of a pike pushup - like I did - has been known to cause injury to tendons.
Paul Wade actually warned about this in his classic calisthenics book Convict Conditioning. He recommended trainees "put reps in the bank" by working up to high-rep sets of an exercise, before progressing to an exercise variation that would put more load on the joints. Without "banking reps" first, the trainee is more likely to suffer an injury.
So I should have accepted that my body was not ready for calisthenics with Accommodating Resistance, and instead stuck with Isochain 6x6 for strength training and switched to high volume kettlebell training for hypertrophy.
So for the rest of 2022, I either did calisthenic exercises that did not require me to reach overhead, or trained on Isochain.
I also started training with more emphasis on hypertrophy. Some people think more muscle mass protects the joints. Also, the high volume that is characteristic of hypertrophy-focused exercise stimulates more blood flow through the tendons. Greater blood flow, in turn, facilitates healing and strengthening of tendons.
I spent about 6 weeks on calesthenic Micro Workouts, generally hypertrophy focused, found on the Red Delta Project Youtube channe. Then 6 weeks on Isochain 6x6 for strength training. Then 6 weeks on Isochain 3 Days On for hypertrophy. Then the Easy Muscle program to finish the year.
Bioneer uploaded an updated tendon training video. I'm sure quite of my 2022 training would qualify as "tendon training" - in particular the high volume dynamic exercise and high-intensity isometrics with Isochain.
Strength Gain compared to start of 2022: Because of the injury, nothing to report. I did not retest strength on the same lower body and pulling exercises to compare 2022 to 2023 progress.
Hypertrophy Gains from earliest 2022 log to Jan. 8 2023:
Left Forearm: 2.35%
Right Forearm: 1.12%
Left Arm: 6.25%
Right Arm: 8.51%
Chest: 1.35%
2023 Goal: Press a 24kg Kettlebell Overhead
Having suffered shoulder injuries twice doing calisthenics with Accommodating Resistance, I have no plans to resume that style of training in 2023. For 2023, my training focus will be on restoring the overheard pressing strength that I lost due to the injuries, then working towards pressing double 24kg kettlebells. I am confident I have found a good path towards that goal.
I've had kettlebells for years but hadn't used them much since I suffered a shoulder subluxation/impingement from dropping a 24kg KB during a KB Arm Bar attempt - foolish mistake on my part, as this is a weighted mobility drill, not a strength exercise, intended to be used with a light KB, not a heavy one. I lost weeks - maybe even several months - of training time recovering from the injury. Then I explored exercise tools other than KBs, barbell or dumbbell. Then I tried KB training again in the form of Simple And Sinister for several months. S&S sessions felt like "workouts" but I did not feel stronger by the time I gave up on S&S. There should have some carryover to a basic calisthenic exercise like the pushup, but there wasn't. So I went back to calisthenics to pursue my goals of handstand pushup, one-arm chinup, planche pushup, and front lever row. I've always wanted those 4 skills because they demonstrate the greatest possible strength that can be achieved in vertical pushing and pulling, and horizontal pushing and pulling; with just one's bodyweight.
I got the Isochain in the first place becaused I'd injured my shoulder during calisthenics training. It offereed me a way to resume strength training evven while injured. But because I was new to isometrics, I was still keen on eventually going back to strength training through calisthenics, and just alternating Isochain and calisthenic training blocks.
Eventually, I started hearing about Geoff Neupert's kettlebell training programs, bought Easy Muscle, then decided to try it after reading about Schedule C. I'd already done some hypertrophy work on Isochain and was curious to compare results. As previously mentioned, I trained under Schedule C, which combined 2 calisthenics exercises with the 2-arm KB swing. I liked the concepts enough to choose Easy Muscle for my hypertrophy training in 2023.
So my 2023 goals is to press a 24kg KB overhead, which I have never done, due to choices which led to injury or just unproductive training time. I think I can achieve this goal by scheduling my training with alternating blocks of Isochain 6x6 for strength and Easy Muscle for hypertrophy. Easy Muscle Schedule A, which is KB clean-and-press, should give me lots of practice of KB pressing technique, as well as hypertrophy. Isochain 6x6 would train me to leverage the new muscle mass for pressing strength gains, as well as continue progressing in my pulling strength and lower body strength.
A stretch goal would be to press a 32kg KB overhead but I don't anticipate that happening in 2023. Completion of a full 8-week training block of Easy Muscle with double 32kg KB clean-and-press would signal to me that I'm ready to try my luck at the calesthenic skills I've pursued in the past, namely handstand pushup, one-arm chinup, planche pushup, and front lever row. 64kg is very close to my bodyweight, so when I can clean and press my bodyweight in sets of at least 4 reps for 20 minutes, my tendons are probably strong enough to handle the load levels of those calisthenic exercises.
Easy Muscle, Schedule A would produce faster results with double KB clean-and-press, compared to one arm at a time. Naturally, I want to work with double KB, starting with my next Easy Muscle training block. However, double KB overhead work demands greater mobility than single KB overhead work. Brett Jones, highly regarded kettlebell coach, recommends t-spine mobiility exercises, particularly the Rib Grab, Brettzel, and knees flexed torso rotation, to meet the mobilty requirement. For each exercise, Jones recommends 10-15 crocodile breaths, and as many breaths as it takes to feel like you stop improving the rotation and be equal side to side. For crocodile breathing and most diaphragmatic breathing drills there should be pauses so a low slow inhale > brief pause > long full exhale with a longer pause before the next breath. The pause should not be so long that you have to "gasp" to start the next breath—they are pauses not breath holds.
I will also continue practicing the OS Dead Bug
I began 2022 with the following goals:
- Achieve Handstand Pushup
- Achieve One-Arm Pullup
- Achieve Pistol Squat with 16kg kettlebell
I was able to leverage strength gains from Isochain training to work on the Pike Pushup to Handstand Pushup progression with elevated feet, which is higher up the progression than the level I was working at before I hurt my shoulder and got the Isochain. I was also able to start on Mixed Grip Pullups, which is the next step after regular pullups on the progression to One-Arm Pullups. Both exercises were done with Accommodating Resistance, to increase load on the eccentric phase of each movement, so that the muscles work just as hard on the eccentric as they do on the concentric.
Unfortunately, I started feeling pain in my right shoulder after about 6 weeks of calisthenics with Accommodating Resistance. I eventually lost the ability to reach overhead with a straight arm without pain. Reaching towards the opposite armpit while taking a shower also hurt. I decided not to see a doctor about it because the pain only manifested in certain positions for the shoulder, and gradually started dissipating over time. Thus, I don't have an exact diagnosis the injury. However, an abrupt and large increase in training load, such as going from isometric overhead pressing to working with my full bodyweight on the eccentric phase of a pike pushup - like I did - has been known to cause injury to tendons.
Paul Wade actually warned about this in his classic calisthenics book Convict Conditioning. He recommended trainees "put reps in the bank" by working up to high-rep sets of an exercise, before progressing to an exercise variation that would put more load on the joints. Without "banking reps" first, the trainee is more likely to suffer an injury.
So I should have accepted that my body was not ready for calisthenics with Accommodating Resistance, and instead stuck with Isochain 6x6 for strength training and switched to high volume kettlebell training for hypertrophy.
So for the rest of 2022, I either did calisthenic exercises that did not require me to reach overhead, or trained on Isochain.
I also started training with more emphasis on hypertrophy. Some people think more muscle mass protects the joints. Also, the high volume that is characteristic of hypertrophy-focused exercise stimulates more blood flow through the tendons. Greater blood flow, in turn, facilitates healing and strengthening of tendons.
I spent about 6 weeks on calesthenic Micro Workouts, generally hypertrophy focused, found on the Red Delta Project Youtube channe. Then 6 weeks on Isochain 6x6 for strength training. Then 6 weeks on Isochain 3 Days On for hypertrophy. Then the Easy Muscle program to finish the year.
Bioneer uploaded an updated tendon training video. I'm sure quite of my 2022 training would qualify as "tendon training" - in particular the high volume dynamic exercise and high-intensity isometrics with Isochain.
Strength Gain compared to start of 2022: Because of the injury, nothing to report. I did not retest strength on the same lower body and pulling exercises to compare 2022 to 2023 progress.
Hypertrophy Gains from earliest 2022 log to Jan. 8 2023:
Left Forearm: 2.35%
Right Forearm: 1.12%
Left Arm: 6.25%
Right Arm: 8.51%
Chest: 1.35%
2023 Goal: Press a 24kg Kettlebell Overhead
Having suffered shoulder injuries twice doing calisthenics with Accommodating Resistance, I have no plans to resume that style of training in 2023. For 2023, my training focus will be on restoring the overheard pressing strength that I lost due to the injuries, then working towards pressing double 24kg kettlebells. I am confident I have found a good path towards that goal.
I've had kettlebells for years but hadn't used them much since I suffered a shoulder subluxation/impingement from dropping a 24kg KB during a KB Arm Bar attempt - foolish mistake on my part, as this is a weighted mobility drill, not a strength exercise, intended to be used with a light KB, not a heavy one. I lost weeks - maybe even several months - of training time recovering from the injury. Then I explored exercise tools other than KBs, barbell or dumbbell. Then I tried KB training again in the form of Simple And Sinister for several months. S&S sessions felt like "workouts" but I did not feel stronger by the time I gave up on S&S. There should have some carryover to a basic calisthenic exercise like the pushup, but there wasn't. So I went back to calisthenics to pursue my goals of handstand pushup, one-arm chinup, planche pushup, and front lever row. I've always wanted those 4 skills because they demonstrate the greatest possible strength that can be achieved in vertical pushing and pulling, and horizontal pushing and pulling; with just one's bodyweight.
I got the Isochain in the first place becaused I'd injured my shoulder during calisthenics training. It offereed me a way to resume strength training evven while injured. But because I was new to isometrics, I was still keen on eventually going back to strength training through calisthenics, and just alternating Isochain and calisthenic training blocks.
Eventually, I started hearing about Geoff Neupert's kettlebell training programs, bought Easy Muscle, then decided to try it after reading about Schedule C. I'd already done some hypertrophy work on Isochain and was curious to compare results. As previously mentioned, I trained under Schedule C, which combined 2 calisthenics exercises with the 2-arm KB swing. I liked the concepts enough to choose Easy Muscle for my hypertrophy training in 2023.
So my 2023 goals is to press a 24kg KB overhead, which I have never done, due to choices which led to injury or just unproductive training time. I think I can achieve this goal by scheduling my training with alternating blocks of Isochain 6x6 for strength and Easy Muscle for hypertrophy. Easy Muscle Schedule A, which is KB clean-and-press, should give me lots of practice of KB pressing technique, as well as hypertrophy. Isochain 6x6 would train me to leverage the new muscle mass for pressing strength gains, as well as continue progressing in my pulling strength and lower body strength.
A stretch goal would be to press a 32kg KB overhead but I don't anticipate that happening in 2023. Completion of a full 8-week training block of Easy Muscle with double 32kg KB clean-and-press would signal to me that I'm ready to try my luck at the calesthenic skills I've pursued in the past, namely handstand pushup, one-arm chinup, planche pushup, and front lever row. 64kg is very close to my bodyweight, so when I can clean and press my bodyweight in sets of at least 4 reps for 20 minutes, my tendons are probably strong enough to handle the load levels of those calisthenic exercises.
Easy Muscle, Schedule A would produce faster results with double KB clean-and-press, compared to one arm at a time. Naturally, I want to work with double KB, starting with my next Easy Muscle training block. However, double KB overhead work demands greater mobility than single KB overhead work. Brett Jones, highly regarded kettlebell coach, recommends t-spine mobiility exercises, particularly the Rib Grab, Brettzel, and knees flexed torso rotation, to meet the mobilty requirement. For each exercise, Jones recommends 10-15 crocodile breaths, and as many breaths as it takes to feel like you stop improving the rotation and be equal side to side. For crocodile breathing and most diaphragmatic breathing drills there should be pauses so a low slow inhale > brief pause > long full exhale with a longer pause before the next breath. The pause should not be so long that you have to "gasp" to start the next breath—they are pauses not breath holds.
I will also continue practicing the OS Dead Bug
Sunday, January 08, 2023
Isochain 6x6 Planning
Having done several months of hypertrophy stimulus training, it's time to do another strength training block under 6x6. As usual, I'll pick one exercise for each of the following: push chain, pull chain, squat chain. The selected exercises:
Zercher Squat - Here I'll be trying to mimic the double kettlebell front squat, with thighs at or just above parallel, which is a sticking point for me. I don't have a specific lower body strength goal for 2023, so I'll be satisfied with any strength gain I get here.
Shoulder Press - Once again at middle angle for carryover to the widest range of motion in dynamic overhead pressing. This should hopefully get my overhead press rep max with 2 16kg KBs closer to 10 reps.
Seated Row - I don't have a specific goal for pulling strength, so I'll be satisfied with any strength gain.
What I'm hoping for, with this 6x6 training block, is restoration of my ability to press a 16kg kettlebell overhead with my right arm, without any pain. I'm confident this will happen because of how high-intensity isometric shoulder pressing reduces pain in my shoulder
Zercher Squat - Here I'll be trying to mimic the double kettlebell front squat, with thighs at or just above parallel, which is a sticking point for me. I don't have a specific lower body strength goal for 2023, so I'll be satisfied with any strength gain I get here.
Shoulder Press - Once again at middle angle for carryover to the widest range of motion in dynamic overhead pressing. This should hopefully get my overhead press rep max with 2 16kg KBs closer to 10 reps.
Seated Row - I don't have a specific goal for pulling strength, so I'll be satisfied with any strength gain.
What I'm hoping for, with this 6x6 training block, is restoration of my ability to press a 16kg kettlebell overhead with my right arm, without any pain. I'm confident this will happen because of how high-intensity isometric shoulder pressing reduces pain in my shoulder
Easy Muscle Weeks 7 and 8
Range of motion for the recovering shoulder continued to improve. Sessions generally went smoothly. Instructions called for higher than usual effort for the final week, so I tried to rest for a little less time between sets. For my very last session, I did one more set of chinups and dips each, after the timer expired.
Size improvements based on tape measurements:
Left Forearm: 2.35%
Right Forearm: 1.12%
Left Arm: 2%
Right Arm: 5.15%
Chest: 1.35%
Size improvements based on tape measurements:
Left Forearm: 2.35%
Right Forearm: 1.12%
Left Arm: 2%
Right Arm: 5.15%
Chest: 1.35%
Friday, December 23, 2022
Easy Muscle: Week 5 and 6
Week 5 was my first full week doing 2-arm swings with the 32kg kettlebell. I've been feeling more post-workout soreness in my lower back muscles, compared to 2-arm swing sessions with the 24kg kettlebell. Otherwise there seem to be no ill effects from the load increase, as of the completion of Week 6
I rewatched the videos of Geoff Neupert performing chinups and dips and noted that his eccentric movement was nowhere near as slow as the 4-6 second eccentrics I've been doing in those exercises. Neupert also clarified that slow eccentric is not recommended for Easy Muscle. The eccentric should be performed under control, but not too slowly. So, for my push-pull session, I aimed for not more than 2-sec. eccentric. My heartrate was faster with the faster eccentric. My exercise volume increased as expected.
My shoulder continues to heal, with pain-free ROM gradually increasing.
I rewatched the videos of Geoff Neupert performing chinups and dips and noted that his eccentric movement was nowhere near as slow as the 4-6 second eccentrics I've been doing in those exercises. Neupert also clarified that slow eccentric is not recommended for Easy Muscle. The eccentric should be performed under control, but not too slowly. So, for my push-pull session, I aimed for not more than 2-sec. eccentric. My heartrate was faster with the faster eccentric. My exercise volume increased as expected.
My shoulder continues to heal, with pain-free ROM gradually increasing.
Friday, December 16, 2022
Easy Muscle: Week 4
I completed Week 4 of the 8-week Schedule C in Easy Muscle. I did Week 3 twice because I took some time off for Thanksgiving.
I switched to the 32kg kettlebell for my 2-arm swing sessions. My body felt ready to handle the increased load. There was a little more soreness in the lower back, glutes, and hamstrings on the day following the swing session, compared to what I'd been feeling after swing sessions with the 24kg KB. There was also some soreness in my left forearm. If I want to eventually train under Easy Muscle Schedule A, which is the Clean-And-Press only schedule, with double 16kg kettlebells, I need to make sure I can swing a 32kg load.
I have admittedly not been exercising the forearm extensors with the Ironmind Expand Your Hands bands that I've had for years. The Simple And Sinister book advises exercise with these or similar elastic bands, including the ones that typically come with vegetable produce, to balance out the work that the forearm flexors get from kettlebell swinging, and help prevent elbow pain. So this week, I started doing 3 sets of about 12 repetitions with the blue bands after my Easy Muscle sessions.
I like keeping my thumbs turned out for the dips on the NOSSK trainer. This seems to allow more ROM on the bottom of the movement, and keeps enough muscles of the upper back and shoulder external rotators engaged to keep my shoulder and elbows comfortable, even with the front delts and chest getting a stretch at the bottom. While the Easy Muscle instructions say to perform the eccentric/negative of movement under control, it does not specify how long the eccentric should be. I take about 3-4 seconds on my dip eccentric. This Bret Contreras article says fast eccentric may actually stimulate more hypertrophy than slow eccentric if the load is high enough, although it also cautions against speeds high enough to risk injury. This research article indicates no difference between 2- and 4-second eccentric for stimulating muscle growth. I'll see what info I can find.
I bought the Duonamic Rings set, which is designed to replace the stock handles on the Duonamic Eleviia doorway pull up system. It took a while to figure out how to set up the rings as high as possible for pull ups, but it was worth the time and effort. Pull ups on these rings feel much more comfortable for my elbows and shoulders, compared to the stock handles. Palms facing each other at the bottom position and supinated palms at top position seemed most comfortable for me. I still could not drop all the way to an active hang, but I felt I like I had just a little more pain-free ROM restored in thei movement compared to when I started.
I switched to the 32kg kettlebell for my 2-arm swing sessions. My body felt ready to handle the increased load. There was a little more soreness in the lower back, glutes, and hamstrings on the day following the swing session, compared to what I'd been feeling after swing sessions with the 24kg KB. There was also some soreness in my left forearm. If I want to eventually train under Easy Muscle Schedule A, which is the Clean-And-Press only schedule, with double 16kg kettlebells, I need to make sure I can swing a 32kg load.
I have admittedly not been exercising the forearm extensors with the Ironmind Expand Your Hands bands that I've had for years. The Simple And Sinister book advises exercise with these or similar elastic bands, including the ones that typically come with vegetable produce, to balance out the work that the forearm flexors get from kettlebell swinging, and help prevent elbow pain. So this week, I started doing 3 sets of about 12 repetitions with the blue bands after my Easy Muscle sessions.
I like keeping my thumbs turned out for the dips on the NOSSK trainer. This seems to allow more ROM on the bottom of the movement, and keeps enough muscles of the upper back and shoulder external rotators engaged to keep my shoulder and elbows comfortable, even with the front delts and chest getting a stretch at the bottom. While the Easy Muscle instructions say to perform the eccentric/negative of movement under control, it does not specify how long the eccentric should be. I take about 3-4 seconds on my dip eccentric. This Bret Contreras article says fast eccentric may actually stimulate more hypertrophy than slow eccentric if the load is high enough, although it also cautions against speeds high enough to risk injury. This research article indicates no difference between 2- and 4-second eccentric for stimulating muscle growth. I'll see what info I can find.
I bought the Duonamic Rings set, which is designed to replace the stock handles on the Duonamic Eleviia doorway pull up system. It took a while to figure out how to set up the rings as high as possible for pull ups, but it was worth the time and effort. Pull ups on these rings feel much more comfortable for my elbows and shoulders, compared to the stock handles. Palms facing each other at the bottom position and supinated palms at top position seemed most comfortable for me. I still could not drop all the way to an active hang, but I felt I like I had just a little more pain-free ROM restored in thei movement compared to when I started.
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