this is my actual tempo during the element, i'm using 6 kg.
i've changed some points in respect to my previous form.
- now i'm trying to do the first 90° degrees of the movements as slow as possible
-see the 5 reps as separate reps, the idea is don't use the stretch reflex to make the movement easier. so instead of start a new rep after the current rep, stop on the floor then wait 2-3 sec before the following rep. in this case i can feel what is the real traps activation.