Biofeedback Training Via Gym Movements and Spiked Kettlebell Swings
Thanks for all the great orders of the Gym Movements DVD. Much appreciate it from everyone! The comments have been great too and it is amazing to hear from people in Kangaroo Land (Australia), Kiwis (New Zealand), Canada, the UK, Serbia and many other places including the good ole USA too. I love it.
Biofeedback Testing
Dave “the Athlete Creator” and I had a great bench session last night via biofeedback (as explained in the Gym Movements DVD) and ended up training for over 2 hours! We did some Z-Health joint mobility to warm up and then did some bench, board work, and inverted rows. We even threw in some random kettlebell work last night including double kettlebell clean and 1 arm cleans with Sparky (aka the Bulldog, the 40 kg KB).
Video of Spiked Kettlebell Swings!
If you want to really add some stress to the glutes and hamstrings (posterior chain for you geeks), have a partner add a push (eccentric load) on the kettlebell swing. Start out with a lighter push and then crank it up from there. Keep your kettlebellswing form the same though. Don’t call and complain if your glutes and hamstrings are so sore it makes sitting down the next day difficult. Good times!
The PR Train Rolls On
Despite getting an all time PR last week on the bench, I added another PR by adding 3 reps to my reverse band bench work even after doing 9 sets of singles around 90% 1 RM (all done with a pause and audio commands). My plan now is to keep working more pause work at the chest to get that up to my touch and go PR and one step closer to my 2010 goal of bench pressing 240 x 1 in competition at the Twin Ports Open in June of this year.
Notice that I did not PR again in the exact same lift (although that can happen), but it was a similar lift. You can almost always PR in some direction EVERY session!
Small, consistent steps forward day in and day out = huge gains over time!
More stimulation of the muscle = bigger muscles!
Deadlift Dave
Even though Dave had not done any deadlift or really any lower body work for almost 4 months, he ended up pulling 7 singles over 90% of his 1 rep max on his first lower body day back. Needless to say, he was sore for days afer it.
Summary
Constant progress can be made, but it may not always be
on the exact same lift at the exact same parameters. The key is to make sure you are always going in the right direction. Make sure your ladder is against the correct wall before scaling it!
Rock on
Mike T Nelson
PS