The majority of you who frequent this blog will likely be confused about some of the things I will be doing in my workouts from now on so each time something new pops up I will be my best to explain it or point you in the right direction to learn a little more about a particular topic.
What does 4010 mean? Today was the first time in a long time that I did tempo strength work. Tempo is basically how quickly you preform each repetition. Charles Poliquin (really famous strength coach) was the one who introduced the above method for writing tempo prescriptions in relation to strength training.
Poliquin came up with the method in order to make sure that people were getting the desired stimulus from a particular exercise.
“For example, back then if I told two athletes to perform a dumbbell row for 10 reps, one athlete might perform each repetition slowly and finish the set in 45 seconds, whereas the other athlete might perform the exercise as though they were trying to start a lawnmower and finish the set in 8.2 seconds before dropping the weight to the floor. Such variations made it difficult for me to determine the effectiveness of my workouts, as obviously each athlete was receiving a different training stimulus despite performing the same number of reps.”
Click here to read the full article explaining the tempo method of strength training.
In short when there are 4 numbers listed like this – 3010 , the 1st number refers to the eccentric part of the exercise (lowering the bar to your chest on a bench press), the 2nd number refers to the isometric pause in the stretched position (bar is touching your chest), the 3rd number refers to the concentric contraction (pressing the bar up), and the 4th number refers to the isometric pause in the shortened position (bar is locked out over your chest).
A. Deadlift @4010, 8, 6, 4, 8, 6, 4; rest 2:30
8@185lbs, 6@205lbs, 4@225lbs
8@205lbs, 6@225lbs, 4@245lbs
The method above for Deadlift is called wave loading. If you are interested in the reasoning behind it then click here for a little more info on it. I don’t wanna write a big thing on it here but basically its just another training method to help get stronger. 🙂
B. Close grip bench press build to a 1RM
135lbs, 155lbs, 185lbs, 205lbs, 225lbs, 245lbs, 255lbs, 260lbs-Fail
I’m really happy with 255lbs. It’s been a long time since I tested my bench and it was much lower than this last time.
C. Take 85% of B and perform 1 set amrap close grip bench press @3010 x1
85%= 215lbs – 5 reps
Food of the Day
7am – 5 eggs, 3 pieces bacon, apple, coffee
10am – coffee
11:30am – protein shake w water + banana
1pm – bag of turkey jerky
2pm – couple pieces of steak, apple, nuts + coffee
4pm – salad w chicken, egg, bacon, lettuce, blue cheese dressing
7:30pm – bag of jerky, nuts + some pieces of sweet potato