Im on my way back home from saintpetersburg, its hurts alot going home but i couldn’t be happier, ive made so many amazing friends and had so many amazing experiences, the time i spent there went by so fast, i dont know the ways this trip has changed me Fully and im excited to go home and incorporate some russian habits and sensibilitys into my everyday life, the family i stayed with in saintpetersburg really had a big influence and me and i am most thankful to them most of all, im very glad and lucky to be accepted into the lives of such amazing and nice people. #love#travel#путешествие#russia#saintpetersburg#moscow#houston#texas#family#familyphotography
#Repost@dr.joelseedman_ahp (@get_repost )
Want to reap the benefits of eccentric overload while also improving your upper body power with the speed bench press? Try this upper body combo that I have 2 NFL athletes and GSP sponsored pros @_hit_mann and @brandyn_bartlett doing here. This allows the lifter to safely and effectively apply eccentric overload by simply combining two movements - the pullover and the dead stop speed floor press. In other words the protocol is what I refer to as a biomechanical drop rep which is similar to a biomechanical drop set only the adjustment happens mid rep rather than mid set.
Simply elevate the bar on a 3-6 inch box then perform a heavy yet controlled eccentric/negative pullover by lowering the load slowly behind you to the boxes. Once you reach the boxes, roll the bar over your torso so the barbell is directly over the chest in a position that’s conducive for performing a bench press or floor press. Repeat this sequence for the desired reps.
Besides crushing the entire upper torso and core with eccentric overload, this is also an excellent dynamic speed and power exercise for the upper body pressing muscles. Essentially you’re performing an explosive dead stop bench/floor press by firing the chest, shoulders, and triceps aggressively to over-come inertia and get the weight moving violently from the dead stop position. As a result you’re able to stimulate hypertrophy from the negative pullovers while simultaneously working on power output and torque with a relatively light yet explosive, pressing movement.
Lastly, the loading parameters should involve a weight that’s approximately 40-65% of your 1 RM bench press or floor press. This should represent a supramaximal load (greater than your 1 RM) for the pullover while also being a relatively lighter load that can be moved with high velocity on the pressing phase of the lift. Learn more about mastering movement in my NEW book MOVEMENT REDEFINED see link in b
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