AIPA Training Method Log

[dmaipa]

I'm back and ready to my body back in to full gear! I've gone back to training 4 days a week with an upper and lower body day. Today is my active recovery, so I will be doing some upper and lower body sled pulling, SMR, and light static stretching.

It's awesome to be training with a group again and looking forward to posting up some PRs.

[Carl1174]

looking forward to seeing it D.

Carl.

[dmaipa]

THURSDAY: Dynamic Effort Upper Body

Dynamic Bench Press: 8 sets of 3 reps
Pull-ups: 4 sets of 8
Barbell Shoulder Press: 4 sets of 8-10
Seated Row: 4 sets of 8-10
Biceps/Triceps: Supersetted for 3 x 8-10

Fridayynamic Lower Body Day
contrast: Sled Sprints 10 yards/10 yard sprint 5 sets
Block Clean Pulls: 6x2
Reverse lunges front foot elevated: 3 x 8 each leg
Glute Ham: 3x8
Sprinter Abs

[BendtheBar]

Looking forward to seeing you crush this D.

[big_swede]

Subbed! And good to have another WSBB type trainer on the board, good stuff man!

[dmaipa]

Saturday: Active Recovery: NEURAL CHARGE WORKOUT

I've decided to experiment with this whole Neural Charge workouts that Christian Thibaudeau has been talking alot about on T-Nation. I've heard from both sides on what people think about it, and I figure I'd experiment with it in order to get my own thoughts about this type of training from a personal experience.

4 rounds of these exercises.
3-5 reps/ exercise depending on performance.

1.Med Ball Power Chest Pass into Wall
2. Hang Power Snatch
3. Med Ball Slams
4. Box Jumps

Felt explosive but definitely felt my performance decrease on the last round which was when I lessened the reps on some of the exercises.

[dmaipa]

Work is crazy!!

Here is what I've been experimenting with lately. I've been following the 6-Week Superhero program from T-Nation's Christian Thibaudeau. I'm not following it just becomes of the name, but I'm intrigued on the idea of having each session training every point on the force-velocity curve.

The results are supposed to be geared towards fat loss and strength maintenance. Thus, far I've been feeling good about the program and my weights are actually slightly going up. I have been experiencing some elbow pain which I usually get from pin presses but it's just my laziness of not being more thorough with my workouts.

[HumanHorrorFilm]

Im VERY curious as to your results on that. I want to try it myself, but the logistics of utilizing it in a crowded commercial gym seem to be a pain in the ass. Once my home gym is setup, ill be partaking in that experiment, as my driveway is long enough for the prowler portions as well.

Good luck.

Also, how did th neural charge workout go? How did you figure out how to set them up. Ive been wanting to add "easy" extra sessions during the week, something like 20mins of work, nto too draining.

[BendtheBar]

Good luck Dmaipa. I need to study up on that. I read it once but forgot about it...

[dmaipa]

Originally Posted by HumanHorrorFilm

Im VERY curious as to your results on that. I want to try it myself, but the logistics of utilizing it in a crowded commercial gym seem to be a pain in the ass. Once my home gym is setup, ill be partaking in that experiment, as my driveway is long enough for the prowler portions as well.

Good luck.

Also, how did th neural charge workout go? How did you figure out how to set them up. Ive been wanting to add "easy" extra sessions during the week, something like 20mins of work, nto too draining.

Thanks!

The neural workouts I actually throw in quite often. Sometimes I do something really quick at the end of the work day. It all depends on how i feel at the time I choose to do the neural workout. I believe neural training is more about auto-regulating. My usual set up consist of a full body exercise, push, some kind of jump, and pull. I keep my reps from 3-5 reps and go for 6 rounds. REmember neural workouts are all about performance, once you feel the quality of the reps going down you are going to cause fatigue which will then lengthen your recovery time. You should feel good at the end of the workout, good as in not fatigue and drained but neurally charged.