Last week I retested my max hang after 6 weeks of following Steve Maisch’s review of isometric strength training. To review, the idea is to do single reps at submaximal effort with extended rest between reps. Although I followed this protocol with 9 second hangs I wanted to directly compare to my previous experiment with 5/3/1 so I retested my max for 7 seconds on an 18 mm edge. With 5/3/1 I went from 95 lbs added to 105 lbs added, which is a 10.5% increase in added weight. In order for Steve’s protocol to show the same increase I would need to max at +116 lbs. Unfortunately I was unable to do so. I held +115 lbs for approximately 6.5 seconds. I will say, however, that the time commitment and perceived amount of work was much lower than 5/3/1 for the amount of strength increase that this protocol provides. I’d say either one is pretty effective, but I’m going to follow my own numbers and switch back to 5/3/1 for a few cycles.
Also, after listening to Will Anglin on Trainingbeta, I’m back on the campus board/power bandwagon! However, there’s a twist; I’ll be using a weight vest while campusing. I’ll explain more in my next post after I’ve had a few sessions on the board. You can also listen to Will’s (very good) podcast for his explanation.