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Old 01-15-2010, 03:20 AM
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Commander Commander is offline
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Join Date: Sep 2007
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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.

Flat Bench
160x3
210x3
150x3
220x3
140x3
230x3
130x3
240x3
120x3
250x3
120x3
260x3
210x10

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.

Bent Rows
125, 135, 145, 155, 165, 175, 185x5
150x12

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.

Dips
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.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-15-2010 at 03:22 AM.
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