So I did the test on upper body exercises as I’ve been doing ISO for legs for a couple of years so don’t have other data to compare. I added 5lbs to last used weights for everything except shoulder press. Just had a feeling it wasn’t going to be good lol. I was able to match the last recorded reps w the increased weight. Shoulder press using the same weight got the same reps. The reason I added weight vs trying for more reps with the previous weight was more psychological than anything. If I saw the number with the same weight I didn’t want that number in my head and having to beat it. I added the weight w a let’s see what happens attitude. The biggest takeaway, which isn’t revolutionary, is the skill/practice/neurological component of doing something different. I haven’t “moved” weight in almost 5 months. I had a bit of trouble syncing my breathing. My mind was hyper focused on form and attempting to maintain the 5/5 tempo which I would normally use. I definitely felt a bit of instability which I’d say was from being out of practice a bit. As the set progressed I definitely had to fight the urge to speed up where I never really had that issue. My perception of effort on the first few reps of every exercise was less than what I remember it to be. I found myself thinking “this is easy” but that quickly plummeted. Whether it was from the metabolite build up with moving(and not being used to clearing it efficiently), or the fact my breathing was a bit off. All in all for being a bit out of practice I am pleased w the test results. Shoulder press was always a hard one to progress for me. I do it second in exercise order and chest later which I don’t know many who do that lol. I can see even more now the simplicity of isometrics. There’s much less “thinking.” Just have to hold on and breathe until the bell rings. I’m thinking if I went back to standard reps I might be able to get one or two more reps faster than I would if I was still doing standard sets. Just from getting back into practice if that makes sense.
Looks like it’s a lock. You’re going for progressive overload, you’re getting stronger, and you enjoy it.