PRESSURE SETS are designed to prepare you for red-light performances under heightened stress. You will do 2 of these before you finally test your rep PR with plenty of rest between them.
This is my first PRESSURE SET after 5 days of recovery in the modified Week 8 plan I will get to you before next week. I will do a second PRESSURE SET after 2 days of recovery on Monday before the WOW. Then my FINAL TEST SET hits next Friday before the WOW.
I'm in the 10-12 rep program but I've never filmed over 10 reps on camera. I got a clean 15 full ROM reps officially putting me in the next level (15+). I'm not sure if you can hear it on video but I was floating up so high that my head was tapping the ceiling each rep. LOL.
BUT... my breathing got erratic after rep 10 and then I lost complete control of it on rep 13. I choked under the pressure a bit. It's literally what it means- the performance anxiety elevated my heart rate and tightened my diaphragm thus impairing my breathing.
A more calm and focused approach is what I plan on bringing to my next pressure set. I also plan to use the weekend to:
1. Practice sustaining the breathing tempo of 1 second up through the mouth and 1 second down through the nose for 1-2 straight minutes. Better breathing will help me squeeze out 1-2 more reps.
2. If I lower a bit faster without sacrificing ROM I can better engage the stretch reflex of my connective tissues for a more powerful rebound from the bottom. This could yield an additional 1-2 reps.
I will be practicing both techniques via:
Visualization (Mental Reps)
Unloaded Bar Pullup Practice on the Floor
Starting next week, I highly recommend you film your pressure and test sets for your long-term progress tracking. It's a game-changer for self-coaching and visualization- actually seeing yourself do the reps over time! Watching film also helps you identify any quick fix items with your setup, pullup technique or breathing mechanics.
Stay tuned this weekend for your final week schedule and test prep. And don't forget to report your end-of-week progress!
Your Workout Buddy,
PS- I will significantly improve this program for 2021. BEST BELIEVE!