IsoMax Bruce Lee: First Session

Today was the first day of my latest strength-focused training block, under the Bruce Lee program template on the IsoMax.

Maximum force results in pounds, and comments on the exercises:

Zercher Squat - 118. My previous Zercher Squat numbers were inflated towards the end of my last isometric training block under the 6x6 program, because I was allowing my elbows to contact the thighs, with some as high as 189. This result is probably more realistic. I need to remember that the IsoMax strap should be closer to my heels, so I should face in the opposite direction compared to the Deadlift.

Deadlift - 178.8. I used the hand positioning taught for the Hand-and-Thigh lift, which is to use a pronated grip, rest the fingers on the thighs so that the thighs push the bars towards the hands, so that grip is not as much of a limiting factor.

Low Overhead Press - 75.6. My left shoulder lost some stability from the wear and tear of double kettlebell pressing without the mobility to press to full lockout. Switching to single KB press for the last 5 weeks of Easy Muscle seemed to prevent further damage. However, with the IsoMax bar, my shoulder can still feel irritated depending on hand positioning, if attempting to follow the same cues taught for the kettlebell overhead press.

Low Drag Curl - 140. This was a shocker, as I expected a much lower score. I set the IsoMax to loop 9 to set the biceps at the longest possible length. This seems to have enabled more use of the external rotator adn upper back muscles than other Drag Curl positions that I'd previously tried, which all has the biceps at shorter lengths. At loop 9, this exercise feels like an inverted hang chinup.

Medium Overhead Press - 47.4. Quite a drop from the nearly 65 lb. score under the 1-rep max protocol in Ultimate Isometrics Manual, even accounting for the change in technique from pike pushup to KB press.

Calf Raise - 131.8. This is with the bar supported by the elbows, Zercher style.

Shrug - 144.8.

Seated Row - 119.4. My hamstrings were too tight to allow this drill to be done with straight legs as I'd done in the past. Trying to force them to be straight seems to have compromised performance. Next time I'll try this drill with bent knees.

Not having any coaching in the barbell overhead press, I know of 2 ways to perform the overhead press with a bar:

1. Pike Pushup/Handstand Pushup Cues - scapula protracted at the bottom of the movement
2. Double Kettlebell Press Cues - scapula retracted, because the center of gravity of each KEB forces the chest up and out.

For now I will try pike pushup style and double KB style in alternating sessions and see if either style produces consistently higher force numbers and consistently greater comfort in the shoulder. If I have to choose, greater shoulder comfort and stability would take priority over higher force numbers.

Another way I'm personalizing my Bruce Lee program compared to the template presented in the literature is I'm using Timer Mode on the IsoMax. Bruce used a bar and chain device that did not have a force dynamometer or a timer so he just applied as much force as he could for 6-12 seconds and had faith that the routine would work.

I'm not Bruce Lee obviously but I might as well use the IsoMax technology to ensure I'm training at a good level of force and act as a timer for 6-second holds. For the next session, I'll set the target load for each exercise to roughly 70% of the max force I got in that exercise. If the target load is too low, I might not reach an accurate max force level before the timer runs out. If the load is too high, I may not be able to maintain the hold for 6 seconds, which has been found to be ideal for strength gains. I'll adjust the target load as gains get logged.