Part 2: Training Tweaks From the Dungeon of PRs

The other day I broke down the nutrition + sleep hacks I used to drag my battered body across the finish line to hit a long-time PR. (If you missed it, go HERE).

Today, we roll into the meat grinder: training.
Not theoretical fluff. Not “bro just lift heavy.” Actual tweaks that shoved me across the line after 3 years of failing.

The PR

Five clean, glorious, non-fugly reps with the 100 lb DB flat bench press.
This wasn’t about function. Not about sport carryover. Pure, unapologetic meathead bucket-list glory.

But here’s the thing: at 95s, I always felt like the dumbbells were trying to escape orbit.

Stability was the weak link. I didn’t need stronger pecs—I needed to build an iron-clad scaffolding to control the darn things.

1) Heavy Seated Cable Rows + Escalating Eccentric Training (EET)

The solution?
Row until your mid-back cries uncle.
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Then row some more.

I went after this weak link with Escalating Eccentric Training, my nod to Cal Dietz and his Triphasic Training. Except I weaponized it for accessories.

• Concentric: same weight (100 lbs).
• Eccentric: cranked up with the Beyond Power Voltra 1. Week 1 started at +10%. By Week 5? +50%.
• Tempo: 4–6 seconds lowering, slow-motion torture.
• Stop when velocity drops like your grip on a greased barbell.

Did this 3–5 days per week.
Yeah. My mid-back was fried eggs on a skillet for weeks.

Note- as much as I love the Beyond Power Voltra 1, if you don't have it, you can do a 2:1 version where you row back with 2 hands and then the eccentric portion is just 1 hand.

Lesson for you: Don’t just “train harder.” Find the crack in the armor and slam it with intelligent, high-frequency firepower.

2) Isometrics = Stability Warfare

Enter my second tweak: isometrics.

Bottom of a push-up. Inch off the floor. Lock in.
20–30 seconds of shaking, quaking, tendon-level adaptation.

Why? Because long-duration isos strip away the stress-shielding your tissues hide behind. (Shoutout to Dr. Keith Baar for the science.)
Load doesn’t even need to be insane—RPE 6/10 is enough.

Lesson for you: If soft tissue is the bottleneck, don’t just push through. Hold. Fight. Adapt.

The Takeaway

Two simple moves:

• Fry your weak link (rows w/ eccentric overload).
• Harden your scaffolding (long-duration isos).

Result? One bucket-list PR checked off.
And maybe more importantly, a system you can steal to smash your own sticking points.

Because at the end of the day, strength is strategy.
PRs aren’t random. They’re engineered.

Much love and violent consistency,
Dr. Mike

PS - From part 1, the SBM is free and you can can, add Killswitch Sleep if you are having a hard time sleeping. Hit me up with any questions!
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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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