Still doing Workout Machine's dynamic warmup and loving it
Today I tried Christian Thibaudeau's DESCENDING-ASCENDING CONTRAST RATCHETS
To quote him:
This method utilize what is called 'dynamic pre-activation'. In other words you are first performing an explosive set to prime the nervous system, then you move on to a heavy set.
This has a double activation effect as both explosive and heavy work do potentiate the nervous system. The cool thing is that dynamic work, when properly done (correct load, maximum effort) activates the CNS just as much as near-maximal work, but without causing much (if any) muscular, metabolic or neural fatigue. Thus you get a greater performance boost.
The kicker with DAC training is that over the sets, the load used for the explosive work DECREASES while the load used for the heavy work INCREASES. Decreasing the load used during the explosive work reduces fatigue even more, leaving more in the tank for the heavy work, while still furthering neural activation.
It worked great, I felt like a monster, I should have recorded the bench.
260 for 3 solid reps, no grinding what-so-ever, is my best benching in awhile. I was handling this kind of weight last spring when I was doing a Russian Volume routine, but my form wasn't as tight and I was not as explosive as I am now. Definite improvements, now it's time to set some PRs. I'm close.
125, 135, 145, 155, 165, 175, 185x5
These are done back parallel to the floor with no hip movement. The exception is the last rep of my 185 set, I used my hips some so I didn't bump up to 190.
BW+10, 20, 30, 40, 50, 60, 70x5
80x5 5lb PR http://www.youtube.com/watch?v=MsQdauHfEQo
The video is a comparison (80 first, then the 75 set) of my BW+75x5 dips from about a month ago. I feel like it is an improvement, I am able to move the weight faster. I am totally focused on owning the weight on every movement.