Tendon Burn Count: 1-Rep Max Test Results

I tested my 1-rep max for each of the following exercises, using the protocol in the book Ultimate Isometrics Manual. The results in pounds:

• Zercher Lunge - 70.13
• Calf Raise - 142.06
• Overhead Press - 76.8
• Bicep Curl - 46.07
• Standing Shoulder Extension - 24.4

These are the exercises I have selected for a new IsoMax program that I am calling Tendon Burn Count. The name is inspired by the Burn Count program in Ultimate Isometrics Manua. Burn Count features 20-45 second isometric holds, which is similiar to the hold time in Tendon Burn Count, but otherwise has several differences. More details soon.

• Zercher Lunge - One of the exercises recommended in Matt Schifferle leg strength article. When I train with kettlebells, most of my squatting is bilateral, so when I train with IsoMax, I tend to go with Zercher Lunge for addressing asymmetries on top of stimulating leg strength gains.
• Calf Raise - My Achilles tendon feels fine but I'm hoping this exercise will help relieve various aches and pains I've had in my feet which seem to have started after stubbing my toes too many times on Judo/Aikido/BJJ mats
• Overhead Press - Not sure exactly what tendons will be targeted by this exercise. I just wanted to do at least one pressing exercise in Tendon Burn Count. Any tendons strengthened by this program should contribute to dynamic pressing performance. There may be some muscular strength and muscle size gains as well.
• Bicep Curl - The regular bicep curl can cause my golfer's elbow to flare up. For this exercise I tried to set the bar so that the injured elbow tendons would be stimulated to heal and get stronger - while not being too irritated - and the biceps would be at a decent length for possible strength and size gains.
• Standing Shoulder Extension - Found this exercise in another Matt Schifferle article, which is about how he fixed his shoulder issues. Matt found this exercise, which he also calls "standing lat pull", improved lat activation for pressing, as well as overall shoulder stability. In today's 1-rep max test, I struggled to find body positioning for this exercise that felt relatively safe for my low back. Then I saw the article comment section in which Matt confirmed this exercise and the front lever should feel the same as shoulder extension exercises. Next time I try this exercise, I will try setting up my body almost as if I were doing a tuck front lever - feet at hip width or even closer together, knees bent, belly in contact with thighs, torso parallel to floor, tense the triceps to ensure straight arms. I might have to add one more cue which is to try to bend the bar, which should add external rotation to the shoulders.

I decided to switch from 6x6 to Tendon Burn Count after watching this video. This latest 6x6 training block produced decent gains in drag curl and Jefferson lift. Overhead pressing performance was not improving however, and starting to regress a bit. Whether it was because I wasn't using the lats enough to activate the chest, or because I stopped eating the 20g protein bars for breakfast doesn't really matter at this point. I was intrigued by the idea of improving shoulder stability by strengthening the tendons instead of just training for muscle size/strength.