This was an enjoyable first week of IsoMax training under the Bruce Lee program template. I finished the week with all my max force numbers up compared to the first day.
I increased the target loads for most of the exercises to try to ensure that my force output would be at least 70% of my max force.
My max force in the overhead press - at the low bar height where we tend to press at the highest force levels, compared to the sticking point/medium heigh and the near-lockout height - was stuck around the 76 lb. range for most of the week. I was hoping for a higher score because I'd gained some size the triceps and chest from 8 weeks of Easy Muscle.
For the Friday session, I tried holding the bar closer to my chest, with vertical forearms and hands where they should be at or near the start of a double kettlebell overhead press, and the elbows pulled down to prevent the shoulders from rising. I then pushed myself away from the bar as hard as I could. The IsoMax showed a max force of 97.2 lbs, which is a new PR in the overhead press. Now this was the overhead pressing force I was expecting with the muscle I gained from 8 weeks of hypertrophy work doing only clean-and-press with a 16kg kettlebell. Just as importantly, I did not feel the familiar symptoms of shoulder impingement.
Ultimate Isometrics Manual states that the Bruce Lee can be done every day of the week if desired. I've been thinking of doing all 8 exercises of the Bruce Lee program 5 days a week, with the possibility of doing extra reps of overhead press on the weekends - not more than 1 rep per day. The unexpectedly high score of 97.2 lbs. on the overhead press is exciting and makes want to not wait until Monday to try another low overhead press.
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