Saturday, March 2, 2013

DHPT Power Precision & Pump Day 4

Yesterday I spontaneously decided to record some of my training and post it up here, and then today... about half way through training, mind you... I decided I should do that every day until there's a video and a post for each day on my 8 day split. Yeah, 8 day split. You heard me.

This is my Day Four of my Power, Precision & Pump Program, and it's a PULL day. 

POWER movement is DEADLIFTS. I did an OK job of these and worked up to 140kg for 3 reps which was quite satisfactory after having a couple of weeks off deadlifting with some tenderness in the lower back. Also I did some Reverse Hyper Extensions after this, just to stretch out a bit.

Now... today's a bit of a weird day on my card because I have a few movements where I'm focussed on going as heavy as I can aka POWER mode. Of course you always want to go as heavy as you can, but usually there's only one POWER movement and then some stuff that's more about doing more reps, more precise techniques and so on.

Anyway. After Deadlifts and Reverse Hyper Extension I did a little warm up for upper body and then went into Upright Rows. I recorded a set, watched it back, and noticed that I wasn't terribly happy with my technique. In the first set on this video you can see my elbows coming backwards a bit... which I don't want. This is one of the few exercises where I want to rotate my shoulders forward a bit, rather than pulling them back. I'm happier with my form on the second set in this video. Oh also with these pulling movements, we do want to pull nice and fast to really activate those back muscles (trapezius in this case)... so, this tempo is fine IMO even though it looks kinda fast and uncontrolled on the video.




Next up is shrugs on the Hammerstrength Machine. I love this machine cos I can pile a lot of weights on to it (140kg today) and it makes me feel like a big strong man! You can see in these videos I'm trying to keep my shoulders back, chest up, and squeeeze up nice and high. You'll see a lot of people doing more of a rotating type of shrug, but IMO that's no good. We're trying to work our traps here, and they're on your back. Pulling your shoulders back from the start of the exercise pre-engages the targeted muscle group and makes sure you get a strong muscle contraction.

All of this is moot if you're a woman though because I'll probably swap this exercise out and give you an Assisted Pull Up instead.

Next up in the video is Face Pulls which is one of my favourite exercises these days. In this one I'm really trying to hit the rear deltoid muscle which is at the rear of the shoulder. This is a precision movement and I'm focussing on keeping my wrists, elbows and shoulders even. There's a tendency with these to rotate from the shoulder and end up with your forearms more vertical.... that's not what I want though.

Finally some Hamstring Curls to finish off, and then I did more Reverse Hyper Extensions. I'm a bit embarrassed to include these Hamstring Curls in the video... they are WAY too fast and I'm not resisting / controlling the weight enough on the way down. This is why it is good to take videos once in a while if you train on your own and don't have a trainer or a lifting partner, you can spot any little mistakes than you'll know to keep in mind next time.