Last week I started a new phase in my powerlifting program. It’s a nine week program with a three week split. For the full 9 weeks I will be focusing on the eccentric contraction of my bench, squat, and deadlift.
There are three different contractions:
- concentric, the shortening of the muscle.
- eccentric, the lengthening of a muscle. (aka the negative.)
- and isometric, no change in muscle length. (example: a plank.)
So I will be focusing on the negative of the three main lifts for 4-5 seconds. I attached the video below for clarification.
My program will consist of three to four sets of four reps at 80% 1RM and accessory work will be light weight and high reps so it works with my new training program for figure well.
Today I did deadlifts:
245x1x4 (my last set was for normal speed)
good mornings for 5 sets
glute hamstring raises 4×10
single rdls 4×10 each leg
banded hamstring curls 4×15 each leg
45 degree lunges 4×10 each leg
ended with the ex wife resting for 3 minutes for lower back compression.
(the ex wife is a 130 lb steel roller we use before and/or after training.)