Great training session today:
Warmed up with explosive box jumps 5x5 onto 36" platform
Straight barbell bench press
-warm up - bar, work on form. slow eccentric lowering, fast explosive concentric
-135x4 same deal as bar
-185x3 - focus a lot on explosive concentric
-225x1,2,3,2, cluster set 3x1, then final set of 2 explosive concentric
-245x1 - slow eccentric phase, touch and go explosive 1 rep.
Move to single leg squats (pistols)
5,5,6,7,8 reps per leg. worked on left leg first. trying to equalize the legs due to severe imbalances. Played soccer too long and was never able to level out the strength. Working hard to bring the left leg up.
Totally dropped back squats. I'm dropping these for a month and only doing front squats of medium rep range...5-7 reps per set. Clean grip. Working on quad development and form. Also trying to improve core strength. Went really deep on these tonight with form work. explosive concentric portion of the lift to teach the right form for full clean catches out of the hole.
Moved to makeshift glute-ham raises -
3x3 This is such a humbling exercise. I suck at it and I hate doing it but I know once I can do them with perfect form, I'll be much stronger in the deadlift. Good investment I think. Really worked on the eccentric lowering because the part I'm lacking isn't the explosive concentric...really working on controlled lowering with lots of tension. I'm pretty quick already but this will probably knock down my forty time. Break the 4.4 threshold? hmmm.
Went bigmack style today and did some hang clean to push press - 3x5 with 135 just to work on explosiveness and form. Grip strength is definitely improving. 135 feels like a broomstick.
Did some muscle ups just to screw around - 3x5
went to 4x5 on dips. just focused on the concentric portion of the lift and moving as fast as possible.
finished off with some romanian chair leg raises and went to the decline bench to finish off with a super-slow lowering portion for sit ups and as fast as possible concentric portion.
Note: it's amazing how fast the abdominals get fatigued when exposed to high motor-unit recruitment exercises. They really must have a high proportion of slow twitch muscle fibers because I can do situps all day and hold an L seat on parallel bars indefinitely, for all intents and purposes. But once I start doing a slow eccentric and super fast concentric, I really fatigue quickly. I must be doing something right though, because my core is getting really strong.
At the end of the workout, I decided to do a barbell rollout with 405 on it. Never has the concentric phase been so difficult. Stopping the bar on the eccentric portion once my body was 180 degrees was one of the harder things I've ever done in the gym. Mental toughness kicked in...I've seen girls do it and that's all I needed to get myself standing.
That's it for today.
Note: adding 5 grams of leucine to anything carb related is amazing. My body primarily functions off of carbohydrates and for some reason doesn't like high fats. I munch on my brazil nuts and take my tablespoons of almond butter but for some reason I thrive on 500 grams of carbs daily. I also get super lean...it's like my body decides that it's in a cutting phase when I drop fats down low. I'm going to add them back in slowly, I can't afford for the hormone levels to drop. I'm trying to gain at least 15lbs more of muscle so a lean 195 will be a good stopping place. Wonder how long it's gonna take to get there...