These are the results for my first Burn Count session - hold times in seconds for the given loads:
Romanian Deadlift Medium Angle: 23s, 130lbs
Shoulder Press Low Angle: 30s, 35lbs
Drag Curl: 20s, 25lbs
2 reps per exercise, per Burn Count protocol. For today, I kept the higher hold time. But now that I think about it, when I reach the 45s threshold for advancing to a heavier load, I want to be sure that I hold for at least 45s on both reps. If do 41s for one rep, and 46s for the other rep, dos it mean I can advance? I don't think so.
After I finished the Isochain workout, I did some whole-body shaking to try to reduce the muscular tension, then did 3 sets of 5 Shield Casts with my 15lb heavy club on each arm. This was for joint traction for the shoulder, and some forearm work to try to balance out the Drag Curl.
Starting with 60% of 1RM seemed to be the right call. The loads were at the appropriate levels for my hold times to be within the 20s to 45s range. The exception was the Drag Curl. I felt a little too much load on my forearms despite my efforts to keep the elbows back and down. So for the 2nd rep, I decided to raise the bar by one more chain link, so that I'd be working at 2 links above the white tag that I used to indicate middle angle of the regular curl. Just this one adjustment was enough to shift a noticeable amount of load to my biceps. Because my biceps are weak, a 20s hold at 25 lbs, at the new chain position, was more difficult. I had to pause around 15s, reset, and hold again to get to 20s. So for next time, I'll do Drag Curl at 20lbs.
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