Thib,
After burning through and then out on an Inno-Sports type training program, I decided to use some of your training techniques combined with Doug Hepburn’s and Ethan Reeves views. My goal is to perfect the exercises as far as explosiveness and technique. This is what I came up with. You comments please.
Day 1
Stimulation Exercise 3x3 ( adding weight each set, working in the 70% - 85% range )
STIM 1: Reverse band Bench with Chains: I like this exercise as a ME type, but proved to be a bad STIM exercise. When I went to standard bench with chains, My body was waiting for the deload at the bottom, it took me 4 sets to reset this muscle memory. I used partial bench of pins for the prior 3 weeks with great results, just wanted to shift another type exercise to keep from getting stale. I will try a hybrid of the twitch and Oscillatory isometrics next week.
Main 1A: Bench Press w/Chains: Constant weight for 8 x 2. Weight is 75% at bottom and 85% at top. I rotated through medium and close grips for 1st 4 sets and then switched to medium wide for last 4 sets. I made sure my reps were explosive and swapped between deliberate pauses and explosive turn- arounds.
The last 4 sets I concentrated on bending the bar to activate lowering with the lats and tucking my elbows and then firing the triceps on the concentric phase. Other than the hang over from the poor chosen STIM exercise, this went real well. I plan on adding a rep or two every Workout until I hit 8 x 3 and then I will up the weight and start over again.
Main 1B: single arm DB row: 8 x 2 with about 80% of estimated Max. Rotated between ripping it off the floor for first rep and pulling from hanging position. I Concentrated on gripping hard and tensing back biceps before and during reps.
Next time I will be attempting to lower with chest muscles as I am able to do with standard Bent-over rows with barbell. I really like the way this exercise felt and will work up to 8 x 3 over time as with exercise one.
Auxiliary 1: Single DB Tricep extension: 1 x 5 at about 80% of Max. Deliberate reps with pauses and tension on triceps. My Triceps respond well to this exercise but only with low sets. I performed a 2nd set after my Pump 1 and pump two rotation below for extra work.
Auxiliary 2: Isometric crush at sticking point: 1 x 8 seconds. I have a goal of holding the Bull Worker X2 out in front of me an closing the damn thing in a crushing motion. I made up a couple of devices with ropes and handles and try to emulate the sticking point with the bullworker. I am up for suggestions here. This has worked Okay, I usually test the bullworker every three weeks or so and I have about 4 inches to go.
Pump 1A: Bench press with chains: 2 x 6 at 62% at bottom and 72% at top. Medium grip and controlled the weight, left a little, plan is to work up to a comfortable 3 x 8 and then increase weight and start over.
Pump 1B: single arm DB row: 2 x6 at about 65%. Controlled reps with deliberate pauses and tension, plan is to work up to a comfortable 3 x 8 and then increase weight and start over.
Auxiliary 3: Repeated Single DB Tricep extension: 1 x 5 at about 80% of Max.
Overall I like the workout, feel tight and powerful the day after. I am a believer in frequent workouts and I think this is one I will use in my rotation. I rested about 1 minute between main exercises rotating between each and about 30 seconds on pump and auxiliary.
I will probably increase the rest when I get closer to the 8 x 3 scheme. Today I will do 1 Arm Db clean and press and CLose grip pull-up with triangle attachment as main and pump exercises . I will use a STIM of maybe push press of off of the pins. A set or two of db or reverse curls.
Comments ?
Cheers,
Frank
