Well, actually… more than a word.  A pretty lengthy post over at Barbell Shrugged.  And there’s more than likely going to be a part II to that article.  Taking a deep-dive into the subject of eccentric training.  Go check it out, implement, and get your swole on.

And speaking of getting your swole on: here’s my Monday, 3/9/15 workout.  Nice way to kick off the week.  Make the tweaks you need given your available equipment and circumstance, and give it a shot.

A1) 1 hang clean + 3 front squats: 185, 185, 205, 205, 185

A2) ARXFit Leg Press single

A3) skin the cat x 3

5 working rounds

Nothing too soul-searing here; just a nice, clean session.  My right knee is slowly but surely getting back up to speed, as evidenced by steady progress in the squat variants and ARXFit work.

Blue line = current effort; grey line = previous effort
Blue line = current effort; grey line = previous effort

And what, you ask, are “skin the cats”?  These:

Not the prettiest example.  But not bad, either, for toting 220 lbs on ex-football player shoulders 😉

 

In health, fitness, and Ancestral Wellness –

Keith

3 COMMENTS

  1. Regarding the ARX single:

    – What position did you start in?

    – What positions do the local maximums at 3 and 17 seconds correspond to?

    – What position does the minimum at 13 seconds correspond to?

    I’m just not sure what these traces represent….

    • You bet, Craig:

      The positioning here is analogous to an everyday leg press that you’d see in a globo gym. The positioning on the ARXFit machines is much better, but for description purposes we’ll use that analogy.

      I start with knees just shy of locked, in a 2 second isometric contraction. Then, I’m forced into an eccentric contraction. Think “trash compactor”; my back is fixed and the plate on which my feet are placed is coming at me at a fixed rate. I cannot stop the plate, no matter how much force I apply.

      – at t=3, I’m at my biomechanic strongest position; knees at a slight flex (10-ish degrees?), in the eccentric.
      – at t=9, I’m at my most limited position; what would be well below parallel in a squat. I’m in a bout a half second isometric here. Then the plate reverses direction and I begin the concentric back to full knee extension.
      – notice the increased force output as I travel in the concentric, from t=9 to t=17
      – t=17 represents my max concentric force output.
      – that dip at t=13 is (a) the result of some fatigue build up and (b) where my right knee is at it’s wonkiest.

      Hope this helps!

  2. Hey man this is a great post and very helpful for the gym. I’m always reading your stuff, and I’m learning more and more about lifting. Thanks man and keep putting out great content.

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