Regarding tempo, Pryor et al. (2011) found that fast eccentrics with no rest in the bottom position resulted in the greatest power output gains when compared to slow eccentrics and pauses in the bottom position (something Thibs has been saying for years, which has finally been validated). We recommend using loads of around 50% of 1RM if trying to demonstrate maximum power (remember power equals force x velocity), but when trying to develop maximum power, use a variety of loads ranging from 30-100% of 1RM. For maximum power production, we also recommend incorporating bench throws, which have an optimal power load of 55% of 1RM bench press (Baker et al. 2001) and display higher levels of peak force compared to the bench press (Clark et al. 2008).
Welcome to 1970's Eastern Europe.
Did an extra workout today. GHR/reverse hyper/back raise super set, followed by face pulls, neck work, and a bunch of pullups from varying grips.
God I can't wait to go to my new gym and use the ghr machine and all of the chains/bands they have.
"Basically just take control of your life man and transcend your environment. Realize there is no need to be bored when there is nearly an infinite amount of mysteries yet to be discovered in our universe. Even closer to infinite is the things you have yet to learn in life, that you could be learning everyday. Don't take any second of your life for granted man."
Notes: Worked up to 2x3@225, then did ten minutes straight of rows, with 15 seconds max between sets. Did 225 for triples, 185 for fives, 205 for triples and doubles, 225 for singles, all with different grips. If I wasn't changing weight, I was rowing.
PM- extra workout
Forearm rope thingy
Decline sit ups
Notes: Did a bit of everything, but the emphasis was on pullups and face pulls. Everything else was just a set here or there, get a bit of a pump and blood flow, etc. My elbows felt pretty good today, so the extra volume on the pulling and bicep work has helped so far.
Notes: Was supposed to do two doubles at 440, but failed on the second rep of the first set. I switched back to my old knee wraps, and got both reps. I just don't like these new wraps; they are too stiff and I can't stretch them as far as I'd like. With my old ones, I can stretch them for miles and get a couple more layers around my knee. I'm kinda pissed that I ended up wasting my money on these wraps.
I'm also falling over a bit more than I'd like in my squat, so it's back to doing some good mornings to strengthen my upper back a bit. I really should have been doing these through the entire cycle.
Upper power (strength is coming back very quickly)
DB Bench 100 3x5 (wish we had 105's)
BB UH Row 3x5
BB Shrug 3x10
DB Press 70 3x8
Pullups +45 2x8
Dips +100 2x7
Decline SC 3x10
"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."
"Originally posted by pillowpants: i dont know how to decipher this chart, then again, i do go to a community college."
"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
"Originally posted by pb123456789: Or call her a **** and proceed to textrape her."
"Originally posted by dualimpact: They haven't walked in on me but they know, I'm a screamer."
I'm starting to wonder if not using a spotter allows you to push more weight during bench presses. Will the CNS allow you to use more strength than normal if it believes that your going to get trapped under the weight.
Today on the last set of incline I decided to attempt a fourth rep. The bar completely stalled a little over half way up, then as soon as I realized I was about to fail suddenly had the strength to lock it out, and the lockout speed was even faster than it was on the first rep.
It was kinda funny, a random guy about 30ft away nearly fell over the bench behind me when ran to grab the bar thinking I was losing it.
"Originally posted by ']TSS[ Dake: Is anything really TMI in ST:F at this point?"
"Originally posted by Lurker27: inb4 pelt says you're still fat"