Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
We had a new NBS Powerlifting member, Jim Sadler, attempt to join our CTP training today after talking shit for a week straight. Some may actually know him cause he is probably the biggest guy at our gym (sadly) and has been to the EliteFTS Compound several times.
Todays training session was another great learning experience for me as David dropped some knowledge on muscle activation and movements to aid in isolating smaller muscles, specifically the rear deals. We were "bro-ing" out using the EliteFTS peck deck (but reverse, to hit rear delts) David noticed Jim was retracting his scapula which does not isolate the rear Delts, it actually allows for compensation and other muscle groups to aid in the movement. As Jim was coached through the movements with cues such as, "attempt to push your arms out as you pull back without using shoulder blades". I implemented them on my next set, the difference was significant to the point I needed to drop the weight 20lbs because I could not get through the full range of motion making a solid contraction.
The small subtle things in iron sports are beginning to speak very loudly to me that will make the largest difference in my competitive advancement. The best training sessions to me are where I am getting wrecked and learning things pertaining to training at the same time, I am very fortunate to have this ability and love sharing this gold when picked up from other EliteFTS Team members
Enjoy the "Twerk Set"
*Laying Hamstring Curls - work up to the heaviest set of 10 you can do using a dumbbell as resistance 45
*Hamstring Loaded Stretch
*Reverse Pec Deck 3x20 with a 3 sec negative
*A1: Meadows Rows
*A2: Hammer Pulldowns
*A3: Bent Arm Band Pull a parts 4xfailure
*Hammer Strength Pulldown Occlusion Set
*B1: Incline DB Curls
*B2: Reverse EZ Bar Curls
*Hammer Curl occlusions