Finding Out that the Iron Never Lies

[bustermonkey2]

Nov 28 2012
Bodyweight at 210 lbs

Deadlifts x 5 @ 385 lbs, 330 lbs- ok. None of these are touch and go which does make them harder than when I did touch and go for 1/2 the reps.

Bench x 5 @ 225 lbs (3 sets)- Easy.
Bench Iso's w/ 165 lbs- 3 positions. Easy

Situps with 25 lbs. 7,7,7. Ok.

I added the extra sets of bench because I am a little concerned about not making progress with just isos. It also could be that I started my iso weights on bench very low so it isn't providing enough stimulus for adaptation.

[Róbert Kovács]

Have you read the Bill Starr articles about isos? I believe there is like a 6 part article chain about the power rack and isos. I know it's probably not conceiveable timewise for you, but he mentions a training program where the isos are done separately from lifting days. So 2 regular lifting days and 3 iso days, the latter taking only like 15-20 minutes.

It even has this: "An Isotonic-Isometric Program for Powerlifters"
http://imbodybuilding.com/articles/back-to-rack1/
http://imbodybuilding.com/articles/back-to-rack2/
http://imbodybuilding.com/articles/back-to-rack3/
http://imbodybuilding.com/articles/back-to-rack4/
http://imbodybuilding.com/articles/back-to-rack5/

It might be useful to read these if you haven't already.
http://imbodybuilding.com/articles/back-to-rack6/

[bustermonkey2]

Great Find! I've only been using the 2 articles written by Starr on this site. This is very helpful. Thank you.

[strong_over_matter]

Can't wait to read these too. Since I'm just doing press ISOs. I still have a regular press day too. I think they are helping.

[Róbert Kovács]

Glad I could help!

[bustermonkey2]

Nov 30 2012

Press x 5 @ 177 lbs PR, 155 lbs. These were surprisingly ok. I was struggling to get 4 of these about 2 months ago and was getting stuck. I think the iso work is making a big difference on press. I would note that my press form utilizes "floating press" where it doesn't come all the way down to neck/chest but is about 2 inches high. This is due to prior surgery on right wrist such that I only have about 30-45 degree flexion. It doesn't affect bench too much but many would state that my presses aren't legit because they don't come all the way down.

Squats x 5 @ 310 lbs-(3 sets)- Ok.
Squat iso's w/ 205 lbs, 3 positions. Still tough and exhausting. It is very hard to get into position at bottom.

Hang. Leg Raises- 8,8,7. My lats were very sore by last set.

Overall I think isos are working on press. I won't be able to judge how it really is doing on other lifts until I get close to PR territory which should be about 2-3 weeks on bench and 4-5 weeks on squat/deadlift.

[bustermonkey2]

Dec4 2012

Bench x 5 @ 280 lbs, 250 lbs- These were fine.

Deadlift Isos @ 255 lbs- 3 positions. Ok. I had to use the other rack for these that is not as well suited for isos because there is about 4 inches between rail holes. I used a platform to get three different pulling positions.

Dips w/ 80 lbs- 5,5,5. Little tough.

Kroc Rows with 85 lbs- 10 reps/arm. Ok.

[bustermonkey2]

Dec 6 2012

Squats x 5 @ 360, 325 lbs. These were ok although last rep at 360 was a little slow. One benefit of isos is that I really feel like I have better bar control even as weight gets heavier.

Press warmup @ 135 lbs- 1 set of 5
Press isos @ 125 lbs- 4 positions. Pretty tough and I got very lightheaded during each position.

Chins w/ 45 lbs- 5,5,5, Lots of kipping.

[bustermonkey2]

Dec 8 2012

Deadlifts x 5 @ 395 lbs, 335 lbs. These were a little tough at the end. I am no longer doing touch and go so it is quite a bit tougher.

Bench x 5 @ 230 lbs (3 sets) These were ok.

Bench isos @ 185 lbs - 3 positions. Ok.

Situps with 25 lbs. 8,7,3. The reason I only got three is that I tried to get eight on second set and couldn't quite get it but struggled at mid point for about 5 seconds. When I went for 3rd set I could tell that that last set had wiped me out.

[bustermonkey2]

Dec 10 2012

I was still sore in both upper and lower back so I thought about adding an extra recovery day, but then I decided I just needed to man up and it was time to train today.

Press x 5 @ 180 lbs PR, 160 lbs. 180 was pretty tough but not ridiculous. 160 was fine. Clearly the iso work is helping my press. I would guess I'm getting pretty close to bodyweight press for a single, which has been my goal for a few years now.

Squats x 5 @ 315 (3 sets). These were ok.

Squat isos with 215 lbs. 3 positions. These were hard and my lower back was pretty sore by the end.

Hang. Leg Raises- 8,8,7. Lats were the limiting factor here.