I’ve been training primarily the Zercher Squat and Overhead Press with a barbell for the past few months. I’ve made good progress, however, a few days ago my lower back was really tight upon waking up. I have long legs and a very short torso and started zercher squatting after reading one of your articles a few years ago. It’s been great for my legs, but again because of my build, my torso is pretty vertical during the movement. I think this has caused a “weakening” effect in my glutes. Anyway, not to be too long-winded, while my back was tight, I got the idea to try some deadlifts on my Isochain while forcing my hips back to activate my glutes and voila the pain vanished. I did three 30 second holds from chain link 1,2 and 3 only resting to change the links.
I’m going on a summer vacation for one month next week. I’m bringing my Isochain with me and will probably be able to get to the gym 2-3x per week. I’m considering using your Hepburn layers program to train my overhead press and zercher squat 2-3x at the gym and then training my deadlift on the isochain 2-3x per week at my vacation home.
For example:
Day 1,3,5
Overhead press/zercher squat, cardio
Day 2,4
Deadlift isochain
3 positions
3 sets of 6 seconds each position
What this work in your opinion?
I tested as a neurotype 1a(almost 3) on your test for what it’s worth.