Progress in the Promethean, as measured by Target Load in each of the 3 drills, continued a little, then settled into what I think are supposed to be my working loads. My progress in the first week was artificial in that I picked arbitrarily low target load values for my very first session, and worked up from there. According to the Promethean guidelines, I could technically still increase my load values for the Deadlift and Bicep Curl, for the next session, as I did complete all 6 sets of 6-second holds. However, the Isochain timer was reset a couple of times because I failed to sustain the force consistently. So I will train at the same loads again, until there are no more timer resets. The loads are heavy enough that I can finally feel my biceps working in the Bicep Curl, and my lower back getting a little sore from Deadlift. I hope this doesn't mean there is a deficiency in my Deadlift technique. I've been paying attention to applying pressure through the heels of my feet.
I briefly experimented with training the Shoulder Press with the bar set to the same height as the top of my head, because I thought I might be able to apply more force to the bar at that position. However, the shoulder was easier to irritate so for the rest of the week, I set the bar back to several inches above top of head height. The load for this drill is only 30lbs. I did complete all 6 reps of 6-sec. holds today, but I'm not satisfied with my quality of performance. There is a groove for the Shoulder Press that I find once in a while. Otherwise, the chain is shaking as I struggle to find the groove and thus apply the full-body force to the chain, unlike the Bicep Curl where I have no problem building up the full-body force. I started practicing by putting my hands up on the basement ceiling while standing on the stairs to the basement, and applying pressure from my feet to my hand. I keep the pressure light because this is just practice, not a full isometric strength training session.The pressure that I can apply to the bar just does not feel consistent. It could be that I am forgetting to squeeze the butt and tighten the abs.
This week I went with the "binary warmup" scheme described in the manual. I think I'm overdoing it a little because the manual says I shouldn't be huffing and puffing at the end of the general warmup.
The Specific Drill Warmup Sets are actually 2-4 reps per set, not one rep per set. Rest between reps should be 10-15 seconds, not 1 second. Load Mode is useful for this warmup because you just set the target load and count the seconds that the Isochain bar beeps off when you hit the target, instead of guessing if you really hit 20% of your max load, then 35%, and so on. I have a tendency to apply too much effort in this warmup.
The purpose of the cooldown is to relax the body after all the full-body effort being applied to the Isochain. That is why the isometrics manual does not mention the Trifecta stretches which are covered in detail in the main author's other book, Convict Conditioning 2. His reasoning is that stretching that is too intense can add tension to the body, rather than reduce it.
I haven't practiced the Trifecta exercises - Bridge, L-Hold, and Twist - for quite a while. The book recommends practicing Trifecta 3-4 times a week, preferably on non-strength training days. Thus, I'm thinking of practicing Trifecta before a GMB Elements session, which is usually on days between Isochain training days, and on weekends. I just have to remember to not overdo the effort, especially on weekends when I should be recovering from a week of Isochain training.
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