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1.Dynamic Bench; 115+75lbs of chainx8x3. All reps were paused, as suggested by Gritter and The Barn crew. I felt really fast today, and will cycle back onto bands next week. One problem I have noticed, after the first rep, I seem to be sliding up the bench and my arch flattens out..
2.Tate Press: 40x4 (or 5)x8
3.Incline JM Press: 95x4x12
4.Barbell Rows: 165x4x8
5.Hammer Curls: 40’sx3x8
6.Roman Chair Sit-ups: 45x2x10 with the plate on my chest, 45x2x8 with the plate on my forehead.
Ermantroudt
Looks good bro,
A couple of questions, why did they suggest the pause on dynamic day? Doesn't it take away from your stretch reflex and reduce reversal speed?
Stay strong,
xxxl83
The reason they use is to teach proper meet conditon explosion and leg drive. The pause was not long enough to kill the stretch reflex, but it did kill the reversal speed. Interesting to note, I was faster than I am when trying to go all out with the reversal speed.
Ermantroudt
So if your not close to a contest would you still use the pause on DE day, or is it only to prepare for an up comming competition?
Also is there an explanation for why you were faster without the pause, or was it just a good training session where everything came together?
Maybe the focus on leg drive helped out?
Just trying to gain some insite.
xxxl83
"So if your not close to a contest would you still use the pause on DE day, or is it only to prepare for an up comming competition?
I believe this is a year round training tool Gritter, Bill and the rest of The Barn crew use year round.
"Also is there an explanation for why you were faster without the pause, or was it just a good training session where everything came together?"
Being able to slow down the negative portion of the lift allowed me to put more focus on form and techinque, which led to a faster press.
Ermantroudt
good post,
thanks for the info!!!
Stay Strong,
xxxl83