OCT-18 #HyperWorkouts – Day 5/5 – POWER / PRACTICE

🆕 #HyperWorkouts Programme, the 7th of 2018!

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!

👉 FULL 5-DAY OCT-18 TRAINING BLOCK DETAIL

OCT-18 DAY 5 of 5, POWER / PRACTICE

💪🏻 Day 5 is all about getting in extra frequency on the main lifts whilst playing with some techniques to help break through strength plateaus. The use of chains is called Accommodating Resistance, where the bar is lighter closer to the floor and heavier at lockout. Helps to experience heavy bar weight whilst supporting the weakest part of the lift. Also included a little extra Arms and Abs. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).  

 

1️⃣ Chained Deadlifts

2️⃣ Chained Bench Press

3️⃣ Seated Cable Curls

4️⃣ Cable Push Downs

5️⃣ Cable Crunches

6️⃣ Scissor Kicks

For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Gents #HyperWorkouts @AdapNation Instagram tiles.

Days 1, 2, 3 & 4 can be found on the AdapNation YouTube channel, AdapNation.io #HyperWorkouts and our instagram feed!

TO NOTE:
  • Chained Work / Accommodating Resistance  – The use of chains is called Accommodating Resistance, where the bar is lighter closer to the floor and heavier at lockout. Helps to experience a heavy bar weight whilst supporting the weakest part of the lift by making the total load lighter (due to links on the floor). We’re looking to practice with great form, versus pushing maximally like in Day 1 and 2.
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

Leave a comment

Up ↑

%d bloggers like this: