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.

Stopping Kettlebell Training For Now

Today I did another Foundation session. It was the 2nd session in a row that my left shoulder felt like it was intermittently slipping out of place during my double kettlebell press sets. Pulling the shoulders back and down and engaging the rotators did not help as much as in the previous session. Yesterday I did 3 sets of KB arm bar with 30-second holds with the 12kg KB. As part of warmup this morning, I did a 40-second KB arm bar hold on each side with the 8kg KB. Thus the KB arm bar work did not prevent the left shoulder stability issue.

I tested my double KB press rep max before beginning the Foundation session. I did 7 reps safely. I could have attempted an 8th rep but did not feel my form was good enough anymore to do the movement safely.

Next week I will switch to overcoming isometric training under the 6x6 program with the IsoMax. This should give the joints a break and hopefully restore stability to them. In the past I have certainly experienced relief from joint pain after a 6x6 session.

Also, 6x6 gives me an alternative route to achieving a 10 rep max with double 16kg KBs. After increasing my force output via 6x6, the KBs should feel lighter, and therefore it should be easier for me to do more reps with them.

Another issue I've been dealing with is elbow tendonitis, in both elbows. My elbows have been feeling fine, except when I attempt do a bicep curl with supinated palms or attempt a dead hang from a pullup bar. They also flare up intermittently when I do motions that have the palms facing each other side to side, like when I wash my hands. The left elbow occasionally flares up when I play guitar as well when I get careless. I've gotten good at using my upper back muscles to provide finger pressure on the guitar fretboard, so most of the time I don't feel pain when I play guitar. It seems like my elbow problems started when I was doing goblet squats while holding a 24kg KB bottoms up, as part of Easy Muscle Schedule B. The KB's weight was challenging for my hands, and I occasionally let the KB tip over when my grip endurance ran out. I think the damage to my elbows accelerated when I started dead hanging from a pullup bar 5 days a week, 2 or more sets a day.

Tried replacing Kettlebell Arm Bar in my warmup

As part of warmup for today's workout, I tried replacing the kettlebell arm bar with another T-spine mobility exercise. It's one of the exercises recommended in Geoff Neupert's Kettlebell Strong! for improving mobility for the double KB Clean + Jerk - basically just lying on your back and moving tucked knees side to side.

My left shoulder felt uncomfortable during practice of the double KB press. It was as if my arm bone was a bit out of the shoulder socket. Paying stricter attention to the zip-up technique did not pull the arm back into the socket. I fixed the shoulder issue by adding an extra step to the zip-up: Engage the external rotators to really pull the shoulders back.

It seems that I have to resume including the KB Arm Bar in my warmup routine to help ensure my left arm doesn't wander away from the shoulder socket again. I think I'm starting to understand why the KB Arm Bar is thought of as a shoulder stability exercise, because my left shoulder sure didn't feel as stable as it did in previous KB pressing sessions. I did do the KB Bent Arm Bar, but that obviously did not prevent what happened with the shoulder today. I think part of it is the Bent Arm Bar stretches the front of the shoulder more, while the Arm Bar stretches the chest more. The Arm Bar also seems to work the rotators and other stabilizing muscles more intensely due to the straight arm being a longer lever than the bent arm.