Please enable JavaScript.

Coggle requires JavaScript to display documents.

Weight training - back - Coggle Diagram

- - - - use a dog leash :!:
        
        wrap around the waist
      - pick up a dumbbell
        
        with your feet
    - - pull yourself back a bit
        
        bring your head back
        
        before you start the pullup
        
        engages the lats
        
        don't go straight up
      - move your elbows forward
        
        should not be in line with your body
      - plug the energy leaks
        
        tighten your core
        
        legs straight, toes pointing forward
        
        one efficient line of pull
      - position your hands
        
        shoulder width apart
        
        at least
        
        pull in, as well as down
      - use the right target point
        
        to hit the bar
        
        should be your sternum
        
        not your chin :no_entry:
        
        chest out...
      - use progressive overload
        
        strap some extra weight around waist
        
        do as many weighted as possible
        
        drop the weight, and do unweighted to failure
  - - - perpendicular to bench
      - drop the hips
        
        bum still off the floor
      - should feel the tension in the lats
    - - cheat on the concentric
      - by bringing the dumbbell
        
        over one of your shoulders
      - push it back up over the chest
      - and do a really slow ecentric
- - - - hands slightly higher than shoulders
      - is a W
    - - upper back
        
        mid scapular
        
        shoulder blade
        
        plus some lower back
        
        rotator cuff
- - - - days one - twenty
        
        five blocks
        
        one block consists of
        
        day one
        
        testing day
        
        two exercises
        
        3 more items...
        
        day one
        
        days two - four
        
        non-testing
        
        day two
        
        2 more items...
        
        day three
        
        2 more items...
        
        reps can all be done unbroken
        
        3 more items...
        
        day four
        
        2 more items...
      - day 21
        
        final test 1
        
        dead arm hang
        
        max time
        
        to failure
        
        use correct position
        
        knees straight
        
        legs in front of body
        
        no rocking!
        
        looking for a 20 second increase
      - day 22
        
        final test 2
        
        how many pullups!!!
        
        hopefully 3-5