Tendon Burn Count: Week 11

For this program I've been doing these 5 exercises in a circuit:

1. Zercher Lunge - Ramp up to max effort within 6 seconds
2. Supinated Grip Calf Raise - Sustain target force for 30-45 seconds
3. Overhead Press - Sustain target force for 30-45 seconds
4. Bicep Curl - Sustain target force for 30-45 seconds
5. Standing Shoulder Extension - Sustain target force for 30-45 seconds

When I'm able to sustain the target force for 45 seconds, I increase the target force by 1-2 lbs. for the next set.

I do the circuit for 3 rounds, so I get 3 sets per exercise. For the last session of Week 10, I completed the 3 rounds early, so I was able to do extra sets of Overhead Press and Bicep Curl. This led to a little quicker progress. I gain did extra sets of both exercises in 2 of the 3 sessions I did this week.

To decide when to end the Tendon Burn Count program, I tested my pain score from 0-10 in two activities: Lifting mattress to change bedsheets and chinups. At the start of the program the pain scores were 5 and 5. A couple of weeks ago the pain scores were 1 and 1.5. Today the scores were 0 and 0 so I decided to terminate the program.

Kettlebell Burn 2.0 includes Turkish Get Up training. Thus, if I want to do Kettlebell Burn 2.0 with a 20kg KB, I need to be able to do TGU with a 20kg KB. I've been practicing TGU with the 12kg KB, then with the 16kg KB. This is the week that I finally attempted a 20kg TGU. I did two TGU per side with the 16kg to warm up, then successfully attempted 1 TGU per side with the 20kg. Now I have the confidence to practice the TGU with the 20kg on my recovery days next week.

I tested my 20kg kettlebell strict press rep max to assess readiness for the Kettlebell Burn 2.0 program. Kettlebell Burn 2.0 recommends a weight that can be strict pressed for 4-6 reps. I was able to do 3 reps with the left arm. I then tried testing my right arm and was able to do 4 reps. I warmed up using the modified Delorme method described in Geoff Neupert's video. I did a set of 5 reps per arm with a 16kg KB, then a set of 7 reps per arm, then finally tested my rep max with the 20kg. I rested between sets for as long as I needed, to feel reasonably fresh for the next set. The test was a little disappointing. Perhaps changing the IsoMax position instead of sticking to the same position for 11 weeks affected progress.

To improve my 20kg press, I decided to do The Giant 1.2 next. The 16kg KB feels so light that I'm confident I can jump into The Giant 1.2 without working through The Giant 1.0 and 1.1 again. The last time I did The Giant 1.1 and 1.2 with a single 16kg KB, my 20kg strict press improved from 1 rep to 3 reps. High volume Clean+Press training with the 16kg has thus been proven to lead to better 20kg pressing.