For the Monday session my overhead press max was 113 lbs. That was the 2nd session in a row that my max was 113 or higher, so I treated 113 lbs. as my new 1-rep max, and increased the overhead press target load from 74 lbs. to 79 lbs, which is 70% of 113 lbs.
For the Wednesday session, my press was in the 119 to 122 lb. range, so I tested my progress on the 24 kg. kettlebell press. It might be wishful thinking but it seemed like my press got stronger. I was able to press the KB just short of 1/2 of the way up, compared to 1/3 of the way up as tested last week, when my press was in the 115 lb. range.
I was curling in the 160 lb. range or higher last week, so I decided 160 lbs. was my new 1-rep max, and thus increased my target load from 108 lbs. to 112 lbs., which is 70% of 160. Having to work harder to get the IsoMax beeping made me a bit wary of injuring my low back. My abs work so hard in this exercise, that I fear they might quit on me if I pull too hard. At any rate, my max force numbers dropped with the raise in target load, but trended up by the end of the week.
I've been wondering if I've been setting the IsoMax bar too low for the Zercher Lunge. I've been feeling my hip/glute area working the hardest in this exercise. The soreness in this area has accumulated to the point where the soreness starts on the first rep, and lasts for seemingly days on end. I haven't been feeling my quads working anywhere as hard. So for the Friday session, I raised the IsoMax by one slot. I still felt my hip/glute working hard because the position was still low, but I also felt my quad working. The force numbers were lower but the exercise felt more like a proper lunge than, say, a Bulgarian split squat.
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