#stregnth training

[figurework]

Something I’ve been ranting into the void about for some time.  There is value in the negative/ eccentric movements. Don’t just drop the weight, lower it. Strength is in the control. Control the weight throughout the entire set, all the way back to the re-rack. This also has more real- world application for strength since you will almost always need to lower a heavy object carefully instead of just letting it drop to the ground.  Strength is in the control. 

(source)

[fatkidonamission]

Burpees and planks and punches Oh My!

I start back with my trainer on Monday! I am so excited!!!

[trigr90]

MIA

Hey, I kinda fell off the map for this week... so here's what I did for lifting while I wasn't posting. 

Monday: Max Bench Day  Bench to 5 RM (275, boo)  Wide Pullups 2 x max (18, 13) 2 D-Ring Seated rows/ Face pulls 4 x 8-12 (145-165/90-105) Dumbbell Shrugs 4 x 15 (100's) Reverse grip curls 3 x 8 (85)  Tuesday: lower body Power / upper body restoration workout 1: Dynamic lower body 12" Box Squat 12 x 3 (135-225)  Forward lunge 3 x 10/leg (135)  Good Mornings 3 x 10 (135)  Standing cable crunches 4 x 8 (90-105) Workout 2: Restoration Upper body  Triceps press downs 3 x 15-30 (125) DB Lateral raises 3 x 15-30 (30's) Pulldowns 3 x 15-30 (135)   Hammer Strength high row 3 x 15-30 (180)  Wednesday: Rep Upper body  55% Bench Press 3 x max reps (175lbs 20,17, 12)  Neutral pullups 2 x max ( 15, 10)  Straight arm Pulldowns/ seated "cleans"  3 x 12/8 ( 105/30's) Hammer strength seated Press 4 x 8-12 (180)  Trap bar shrug / hammer curls 3 x 15 (275/ 50's) 

[trigr90]

Tuesday 7/22

Box Squat 8 x 3 (135-185, 12" box) Split Squat 3 x 12/leg (35's) Back Extensions 3 x 15 (45) Standing cable "sit up" 3 x 12 (95)

[trigr90]

Tuesday 7/15

Box Squat 8 x 3 (225, explosive) Split Squat Jump 4 x 10 (25's)  Standing cable "sit ups" 4 x 12 (90) Back Extensions 4 x 12 (45)