Eccentric Training

[SUGARBEAR]

I'm starting an experiment with eccentric-only training.
Keep you posted.

 

[SUGARBEAR]

October/14/2020
1 rep 225 lbs. (very controlled after breaking from hips
1 rep 315 lbs. (came crashing onto pins after reaching quarter squat)

Parameters for program:
1. work way up to max for day (hopefully absolute)
2. no repeats or deloads
3. ALL reps SHOULD be as slow as possible
4. one exercise per day. repeat after all exercises are completed (toe-to-heel low-bar back squat, neutral pull-up, and dip)

The premise for the workout is to stimulate a strength response in muscle chains during the cruise cycle. Also, would like to measure mass/ composition for minimal volume.

 

[Silentlemon1011]

Subbed
Seems interesting as fuck

Good luck brother
Keep us posted in weight and BF% too if you dont mind
Would love to see the results in body composition as well!

 

[SUGARBEAR]

Probably going to do pictures, as water weight can throw off measurements.

 

[4Figgy]

I’m in. This sounds interesting.

 

[SUGARBEAR]

One caveat:
Proper form that will allow full range of motion, as to handle descent under supramaximal loads.

 

[Perrin Aybara]

Get you a pair of eccentric hooks so you can release some weight and come back up rather than crashing to the pins.

 

[SUGARBEAR]

Get you a pair of eccentric hooks so you can release some weight and come back up rather than crashing to the pins.

View attachment 136963

Saw Eric Bugenhagen use these

 

[SUGARBEAR]

October 15, 2020
Weighted Pullups
1x +90 lbs. controlled.
1x +135 lbs. controlled after weight made joint angle to break.
1x +160 lbs. same as above.

 

[SUGARBEAR]

Thinking about replacing weighted pullups with straight leg mix grip bent back deadlifts because though i felt my biceps working i didnt really feel my lats. also hamstrings work on squats and biceps work on dips. would rather get spinal erectors (and antagonistically abs) while working back

 

[SUGARBEAR]

October 16,2020
weighted dip
1x+45 ✔
1x+90✔
1x+135✔
1x+180
might change this out, too.

 

[SUGARBEAR]

Overhead Press

 

[SUGARBEAR]

The rule I'm following is to pick exercises that naturally want to "break" instead of having to initiate the movement yourself.

 

[jJjburton]

October 15, 2020
Weighted Pullups
1x +90 lbs. controlled.
1x +135 lbs. controlled after weight made joint angle to break.
1x +160 lbs. same as above.

So your workout is 3 reps?

 

[SUGARBEAR]

correct. i'm not really eating a lot right now. starting blast at beginning of month. read my first post to see why i'm just trying for one supermaximal.

 

[jJjburton]

correct. i'm not really eating a lot right now. starting blast at beginning of month. read my first post to see why i'm just trying for one supermaximal.

Yes i know and understand the concept. But why only 3 sets, not 6-7 or 10? To get to submax or max.

 

[SUGARBEAR]

Get you a pair of eccentric hooks so you can release some weight and come back up rather than crashing to the pins.

View attachment 136963

 

[Eman]

Using Weight-Releasers In Training ReactiveTrainingSystems|