ok, today -during break time from the work- I went to the local gym (I usually train at my garage-gym) to hit back(lats)and legs.
Instead to do my usual 3 sets Hernon Style or 1RP set (3 breaks; say 7-8/3-4/2 reps) I did this way:
V handle pulldownz
7 reps to failure (explosive movements)
selected 60% of weight used in the first set and performed concentrics with both hands then eccentrics with one hand (alternated),it has been tough LOL
did 5 reps for each arms until I can't no more slow down the rack.
3min rest and other 5 reps for arms eccentric-accentuaded.
did 3 sets of dbs "fat man" rows.
then a straight RP set at leg-press of 14/5/3 plus 3 partials.
at leg-curl (my knees don't allow me to do an one-leg eccentric rep at leg-press,sorry); 1 set of 5 reps to failure,60% of weight used; 2 sets of two legs concentrics,one leg slow eccentrics.
ham on fire and painfull...
N.B: after the w/o I could walk very slow because of leg soreness...
Have any posters experimented this kind of protocol?
do you think -in the long run- it could be dangerous for joints/muscles strain?
thanx in advance