Video examples of Spread Triads for technical studies/soloing

Rodrigo Gouveia spread triad exercise

Eric Johnson incorporating spread triads whenever and wherever he feels like it

IsoMax 6x6: Week 2 complete

I'm enjoying Zercher Lunge training at the low load of 30 lbs. No danger of cramp/strain of the quads. The bar is getting a little too easy to trigger though. The last rep force numbers are roughly the same as last week's despite the drop in load.

I was able to ramp up pulling force in the Drag Curl without irritating the elbows. The bar is also getting a little too easy to trigger here. I'll try bumping up the load to 32 lbs. for both Drag Curl and Zercher Lung

Overhead Press performance was roughly the same as last week, albeit with the increase in load from 76 lbs. to 79 lbs.

IsoMax 6x6: First session with new tweaks

Zercher Lunge with the target load dropped down to 30 lbs. was more enjoyable. With such a low setting for triggering the IsoMax beeper, I didn't feel like I had to apply so much force with my leg and thus I didn't feel any danger of inducing a cramp in my quad. I saved max effort for the last rep and got almost 78 lbs on my left leg and 81 lbs on the right leg.

I'll continue training the Zercher Lunge at 30 lbs. until holding the position feels less tiring. When that finally happens, I'll start increasing the target load.

I just got a ProBand BandIT which is a brace that you wear on your forearm in hopes of relieving pain from elbow tendonitis, carpal tunnel, etc. Before the Drag Curl, I put the BandIT on my left forearm since my elbow tendonitis flares up more in this forearm than in the right forearm. The IsoMax was already set to a 30lb. target load from the Zercher Lunge training, so I went ahead and did my Drag Curl set at 30lbs. With the BandIT on my left forearm, I had to pay more attention to my right elbow when I started ramping up the force. I managed to avoid irritating it with the exception of my 3nd or 3rd rep. My last rep max was just under 50 lbs.

I'll probably keep training Drag Curl at 30 lbs. for at least a week. I'll continue paying close attention to how hard I can pull before either elbow starts feeling irritated, and quickly back down if that happens.

I increased the target load for Overhead Press to 79 lbs. because my last rep max was 112.6 or higher for 3 consecutive sessions. This isn't a rule I saw in the Ultimate Isometrics Manual or other writing on isometric training - just somethign I made up which seems to work for me. I got almost 116 lbs. on my last rep.

For the rest of the day I did this hammer exercise. This one is taught differently compared to other videos teaching a rehab exercise with a hammer, in that there are 5-second holds and a gradual increase in lever length.

IsoMax 6x6: Program Tweaks starting Week 2

One issue I have with Zercher Lunge is my quads start feeling sore by the 3rd or even just 2nd rep, then I feel like I'm about to get a cramp for the rest of the set. Zercher Lunge with the bar set to slot 7 is just such a demanding position to be in. Just holding the position with only bodyweight can be a challenge. So what I'm going to try is dropping the target load to a value so light that the barest amount of force will set off the beeper in the bar. I think 30 lbs. is a light enough load. Chances are just getting into position and holding it for 6 seconds will still be a challenge so I might be working at 30 lbs for a while. If it turns out to be easier than expected, I'll raise the load by 2 lbs for the following session.

The other program tweak is switching from Reverse Curl to Drag Curl with a light load. The reason is I get a tingling sensation in my left hand between the thumb and the index finger when I attempt the Reverse Curl. I had a similar problem when I did Seated Row with an overhand/pronated grip. I don't want to risk a pinched nerve. I don't want to risk aggravating my elbow tendonitis either, which can happen when I do curls with supinated grip, but I can manage the risk more easily by simply training with a light load. I could not figure out a technique to prevent the tingling sensation when I do reverse curls, despite trying thumb over bar, thumb under bar and over fingers, and thumb under bar and under fingers. Either way, I won't be able to work on my max pulling strength. However, working on Drag Curl with as much force as I can pull with, up to the limit allowed by my elbows, at least has a chance of a rehab effect.

I'll use Red Delta Project's spiraling technique which removes much of the load from the elbows, although it's still possible to aggravate the elbows if too much force is used. I should be able to feel when I'm reaching the threshold of too much force. I'll drop the working load from 99 lbs to 30 lbs and train at 30lbs for a while, and maybe increase the load in 2lb increments as strength and confidence increase.

IsoMax 6x6: Week 1

This first full week of 6x6 reminded me how taxing 6 sets of 6-second muscle contraction in the Zercer Lunge position can be. For this exercise I have the bar set to slot 7, which is low enough to set the quads, calves, and glutes at decent length, but too low. Last time I did 6x6, I had the bar set to slot 6 which lengthened the target muscles even more, but also made getting into position quite a struggle. One of the reason I haven't logged consistent progress with the Zercher Lunge was always changing bar position in attempts to find the best position for training. This time I'm leaving the bar at slot 7 for the duration.

My first Overhead Press session produced a last rep max force of 107 which was the same as my tested 1-rep max of 107 lbs. However I beat it for the next 2 sessions. This is a typical pattern for me when I do 6x6.

The Reverse Curl gave me the most problems because there an an unpleasant pinching sensation in my left thumb. Having thumb over the bar eliminated most of this sensation but hand placement seems to be the trick for avoiding that sensasion

Dan John's Single Kettlebell Armor Building Complex

Dan John's Armor Building Complex is a popular double kettlebell routine. In response to questions about how to do ABC with a single KB, he posted this video introducing the single kettlebell version of ABC:

The Easy Muscle program has a choice of 2 KB Clean + Press schedules - one with a 10 rep max weight, and another with a 5 rep max weight. Kettlebell Maximorum also has a 5 rep max weight. When I'm ready to move up to heavier KB for C+P, I might not be able to do 5 reps right away. Single KB ABC for a couple of weeks might be the ticket to work up to a 5-rep max.

Max Force Tests For Next 6x6 Training Block

Today I tested my max force in my usual selection of exercises for 6x6, using the 1-rep Max protocol as described in Paul Wade's book The Ultimate Isometrics Manual. These are the results in lbs:

Zercher Lunge - 71.5
Overhead Press - 107.5
Reverse Curl - 142

My Zercher Lunge and Overhead Press results were lower than the force levels I was generating towards the end of my previous 6x6 taining block. For example my overhead press was in the 125-133 lb. range. I think the drop in force output is just a consequence of not practicing overcoming isometrics for several months. With renewed practice, the force numbers should go back up.

I tried the regular curl but I felt some irritatoin in my left elbow. So for this training block I'll be doing reverse curl instead.