Isochain 3 Days On: Week 2

I did not feel like the high position deadlift or the middle position Zercher Squat worked my glutes as much as the Zercher Lunge. So I replaced both exercises with the Zercher Lunge. This exercise is a unilateral exercise, and thus takes up twice as much time as a bilateral exercise since it has to be done on each side. So my Day 3 routine just has the two exercises - Zercher Lunge and Calf Raise.

My Calf Raise sets on Tuesday were cut off by my grip wearing out. I understand why some people think that lifting straps/hooks should never be used. However, I think that if my grip is getting a decent enough workout from the Drag Curl, shrugs, and rows already, then it's ok to use my lifting hooks for the Calf Raise. The objective of the Calf Raise in the 3 Days On program is to stimulate calf growth, not target my grip. How can I stimulate calf growth if I let my grip prevent me from training my calves to failure? So for Friday I decided to use the lifting hooks

In this video, this trainer claims that most people do not need to do the Front Raise, because they target the front delts, which are active in most pressing exercises anyway. He also mentions that a front delt vs. rear delt imbalance could lead to more shoulder injury.

I was thus convinced to eliminate the Front Raise from my Day 1 routine. I moved the Tricep Kickback out of the Day 3 routine into the Day 1 routine. To work the rear delts, I added the Rear Delt Pull to the Day 3 routine.

Monday - Day 2

Zercher Lunge
Calf Raise

Tuesday - Day 3

Rear Shrug
Hinged Tricep Kickback
Seated Row

Wednesday - Off

Thursday - Day 1

Shoulder Press
Hinged Tricep Kickback
Drag Curl

Friday - Day 2

Zercher Lunge
Calf Raise

I tried a variety of chain settings for Hinged Tricep Kickback. I searched for a position that would minimize the load on my lower back. I settled on a setting that puts the bar fairly close to my butt and below the butt. This allows me to lean forward only a little, which does not seem to make my low back work as hard as a more pronounced lean.
For the Friday session, I used the lifting hooks with the Calf Raise. They do not totally removed the load from my grip but did decrease the load enough to let me perform the exercise for a longer amount of time, and at slightly heavier load.