"Lift explosively!" We've all heard it before, and to be honest, there are some times when it is great advice. But this week, it's the opposite of what you want to do.
In the first part of the program, we were doing assisted reps. Our goal was squeezing out a few more reps with the help of our training partner. Here, our goal is to increase the time under tension for the entire set. You're dealing with that weight for an extended period of time and lengthening the reps.
In today's workout, the move you're most accustomed to performing explosively is probably the Romanian deadlift. That's the move that Keith and I demonstrated in the video on Monday, so go watch for a refresher if necessary.
The Cliff Notes version: If you have to jerk your head and neck backward to move the weight out of the bottom position after that agonizing three-second eccentric, you're lifting too heavy. Go light; don't worry, the extra quality reps you'll accomplish will more than make up the difference.