It’s not constant. Also, it may not be related to the handstand. When I am sitting in bed and rest the inner elbow on the pillow it may become more pronounced. I think I had the same thing when I rested my arm funny while on an recumbent bike working on computer. I did in fact make a specific adjustment to avoid pressure right on the elbow and it fixed the problem back then.
Today, the workout schedule has elevated pushup and ab routine. I removed handstand from today as rest. I am motivated to do it but taking a day off will be good. Today was to be a rest day but I feel good. I did 4 sets of Bulgarian squats which was intense but I proved myself I can do it, with sufficient break between sets. I have good weight and will progress more soon.
Bulgarian Split Squat Standards and progress prediction
The strength standards for Bulgarian split squat show below the ‘novice’ category (2nd category) of 67 lb, being at 50 lb. It could take me some time to reach 67 lb, but a key part of gaining muscle is the concept of ‘progressive overload’, which shows the need to increase weight regularly or muscle will not grow.
I can’t add 5 lb a week. If that was possible I’d add 250 lb by the end of next year and be in the highest category of ‘Elite’. It’s probably not even every two weeks. A wild guess is every 2.5 weeks I can add 5 lb if I push hard. Time will tell, but difficulty level and form breakdown is obvious. If I have form breakdown then I can’t increase no matter what the goal. A pretty attainable goal is 5 lb every 4 weeks. Let’s speculate it’s 5 lb every 3 weeks. If so, it will take me 10.2 weeks to novice category of 67 lb and 37 weeks to reach the intermediate category of 124 lb. 124 lb is a 62 lb dumbbell in each hand, or using cables.
I’m happy the way my legs look. They are lean and with definition, but I have potential to get bigger faster with the history of soccer and good leg size in the past. I might actually be close the leg size I have had in the past. I don’t know.
With no injury and no unforeseen break in training, at 5 lb a week I would reach 67 lb in 21 weeks. My weight may increase to 160 lb by then and that means I’d have to have a higher value to reach novice category. If it’s every 4 weeks for 5 lb, that’s 74*4/5 or 59 weeks: this makes sense.
Other variables: Weight increases also may not be linear. Age: 50. Even at this age, I have strong faith in my quad work progression and enjoy it.
Decline diamond Pushup: Progress prediction / advancement for increased difficulty.
I see the strong gymnasts working hard on this exercise in standard form so worrying about running out of useful hypertrophy progression is premature, probably. I use an easy version, with top edge of shins on the chair instead of feet. Progress is measured in reps, but also that distance between the fulcrum of the legs and it’s distance. I’ll go to middle of the shin, and then ankles. Once 5 sets of 12 becomes quite easy will I have to do something like add weight. Also, the angle should be changed in some way for increased difficulty. However, less of the upper chest may be impacted, so other form of progression may be required. Weighted backpack, possibly. It won’t take much weight to make them considerably more difficult.
In summary, I probably can reach intermediate level weight on the Bulgarian squat around a year and a couple months. Progression on the decline diamond pushup doesn’t the same measure of progression as simple weight that the squat or other weightlifting standards do.
Diet change: Cutting back bread
I think I said this before in the blog but my homemade whole wheat bread seems to be the culprit in my slow weight gain over certain periods, and I can see myself overeating when I make it these days. It’s far less of a problem when I eat the pasta and black beans. I am cutting back to virtually no whole wheat bread. three meals of 5 ounces of whole wheat pasta, measured dry, and 2 of those with a can of black beans each, are hearty meals. I also eat spinach with those meals. Cooking it is very easy.
Motivation and Testimonials for a Whole Food-Plant Based Diet 