I asked Christian about this on his own forum, but i wanted to post here as well to get others input.
If you haven’t read the article, you basically do a set with:
4-6 reps with a 4 sec eccentric
3-5 regular reps
Then one eccentric rep of 8-10 seconds
Then holding the stretch for 15-45 seconds
So, in a mountain dog training format, you could merge together phase 3(supramax pump) and phase 4(stretch) into one big set.
So you’d do the activation exercise, then a compound focusing on progressive overload, then one exercise done in the fashion explained above.
Activation: Cable Flies (focusing on peak contraction) 2-3 working sets
Overload: Either machine press or dumbbell press (can’t barbell bench because of sore shoulder)
Pump and stretch: DB Incline Press: 1-2 sets of the big set (where you do slow eccentrics and then a few fast ones getting a solid pump, then holding a 15-45 sec stretch at the end.
Any input would be appreciated.
Btw not trying to butcher mountain dog training or CT’s new technique, just an idea i had.