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Something I’ve been ranting into the void about for some time. There is value in the negative/ eccentric movements. Don’t just drop the weight, lower it. Strength is in the control. Control the weight throughout the entire set, all the way back to the re-rack. This also has more real- world application for strength since you will almost always need to lower a heavy object carefully instead of just letting it drop to the ground. Strength is in the control.
(source)
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Burpees and planks and punches Oh My!
I start back with my trainer on Monday! I am so excited!!!
MIA
Hey, I kinda fell off the map for this week... so here's what I did for lifting while I wasn't posting.
Monday: Max Bench Day Bench to 5 RM (275, boo) Wide Pullups 2 x max (18, 13) 2 D-Ring Seated rows/ Face pulls 4 x 8-12 (145-165/90-105) Dumbbell Shrugs 4 x 15 (100's) Reverse grip curls 3 x 8 (85) Tuesday: lower body Power / upper body restoration workout 1: Dynamic lower body 12" Box Squat 12 x 3 (135-225) Forward lunge 3 x 10/leg (135) Good Mornings 3 x 10 (135) Standing cable crunches 4 x 8 (90-105) Workout 2: Restoration Upper body Triceps press downs 3 x 15-30 (125) DB Lateral raises 3 x 15-30 (30's) Pulldowns 3 x 15-30 (135) Hammer Strength high row 3 x 15-30 (180) Wednesday: Rep Upper body 55% Bench Press 3 x max reps (175lbs 20,17, 12) Neutral pullups 2 x max ( 15, 10) Straight arm Pulldowns/ seated "cleans" 3 x 12/8 ( 105/30's) Hammer strength seated Press 4 x 8-12 (180) Trap bar shrug / hammer curls 3 x 15 (275/ 50's)
Tuesday 7/22
Box Squat 8 x 3 (135-185, 12" box) Split Squat 3 x 12/leg (35's) Back Extensions 3 x 15 (45) Standing cable "sit up" 3 x 12 (95)
Tuesday 7/15
Box Squat 8 x 3 (225, explosive) Split Squat Jump 4 x 10 (25's) Standing cable "sit ups" 4 x 12 (90) Back Extensions 4 x 12 (45)
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