Today we let enthusiasm for training overtake good common sense. Let this be a lesson for you all.
Our first mistake was warming up using the infamous 'Cahill Warm-Up' technique. This technique involves large incremental jumps in weight - accelerating you to your working weight in double quick time. While this saves time, it is probably not optimal for workout performance.
So, lesson 1. High intensity lifting often requires a good amount of quality warm ups to raise neural system levels.
Next, we picked an exercise that really is not at all suitable for rest/pause training. Rack Deadlifts.
Lesson 2. Choose the right exercise for the chosen rep/set method....
Next we worked up to our respective 3 rep maximums.
Then, without any regard for our spinal health, we proceeded to do one all out set of 20 reps, resting where necessary, which often meant doing singles followed by a short period spent horizontal on the floor cursing our own stupidity and the alacrity at which we had responded to this idea at the start of the workout.
Lesson 3. High intensity + rack deadlifts + high reps = horrible form. Sometimes you just need to 'ugly' the weight up as Zack says.
We then followed this with an upper back circuit. One set of 10-12 of the following
A1 Pronated Grip chins
A2 Supinated Chins
A3 Chest Supported Rows
A5 Kneeling Rear Delt Flys
A6 Barbell Curls
Then, we left the gym, shaking our heads in a state of disbelief but at the same time wondering if this bizarre little protocol had any place in the world of weight training.
The answer? Probably not, but we wanted to share it with you anyway!
Lesson 4. A lot of exercise dogma isn't true. But some is, effective warm ups involve limiting fatigue while raising sympathetic nervous system activity to an appropriate level for the work sets for example. Pick the right type of exercise for the chosen protocol is another. Finally, as the song says, sometimes you got to go there to get back - don't be afraid to experiment with different approaches and exercise protocols. Variety is a key ingredient to progression.
Till next time!