12/14/23 Upper body calisthenics at work

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Work sets:
Superset until fatigued:
1. xf handstands
2. xf Pull ups on elevated block
Despite not practicing in over a week, my handstands have gotten cleaner and longer in duration. Perhaps the ab and glute isolation has made my trunk more stable. Weight loss has certainly helped. 

Superset 3x
1. xf Pseudo-Planche Pushup  (10, 8, 5)
2. xf Close-grip pull ups on elevated block (5, 5, 3)
Performance was as expected. PPPU's are an amazing variation for the chest. I don't think I get nearly as much stimulus with even traditional chest isolation. 

3xf standing single arm incline pike press(9, 6, 5)
I'm leaner but heavier than when I used to perform calisthenics years ago and my upper body strength has regressed over this past year. That's what I get for skipping upper body days....  I'm completely unable to do any full head/handstand presses, and had nowhere to do full depth pike presses.... I had to improvise with a rail that was below hip height. I tried to get as vertical as I could go, but the press still happened at an Incline, what's important is that I was able to really work the bottom position. 



Overall I'm very happy with what I improvised. I wish I had more time to train my upper body at home. I would definitely include a higher volume of overhead/handstand work including dumbell and barbell presses to refresh my shoulder strength. As it stands I've chosen to maximize my lower body and ab work so I must fit upper body during my down time at work. I definitely forgot how fun a pump in the chest, shoulders and bis can be. Of note during this session: the "elevated block" is part of the conveyor system at my job. I cant grip it like a bar, plus this block is long enough that my wrists press against it during the pull thus making the leverage more difficult. I like this variation because it feels like it could naturally transition into a muscle-up down the road. 

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