What that means is to accelerate the weight (concentric or the shortening of the muscle belly), Hold the contraction for a three to five count, and then return the weight (deceleration or the lengthening of the muscle) super slow!
Concentric is the weakest of contractions, Static is the middle, and Eccentric is the strongest of contractions. Think about it, you can hold more weight than you can pick up. You can let down more weight than you can hold, so for us, we will accelerate the weight up, HOLD, and then return it to the starting position ultra slow, making an increase in training intensity without adding a LOT of weight.
Today's Training:
Cycle: Commute (Dense fog)
Some other type of Conditioning modality of your choice: 20 mins
Decline DB Chest Press: Work up to 8 hard reps. You should be able to sit the weight back up without dropping them on the floor. If you can't control the DB's YER DUN!
Incline Windchime Bench: 5x5. Angle the bench slightly and set up a bar with kettlebells hanging below the bands. If you have a bamboo bar, that would be even better. Don't go so heavy that you end up wearing the bar as braces on your teeth.
Machine or Smith Bench, or Rack Scrape Bench: 4x8. SQUEEZE at the contraction hard for a three count.
Stretcher Push-ups: 3x35
DB Lateral Raise: 4x10
Barbell Front Raise: 4x10
Ultra Wide OHP: 4x10. Take your hands all the way out to the flange. Note* Just the 45 lb bar might be enough.
Barbell Shrugs: 3x12 with a hold at the contraction.