You get excited for school? Damn…the only thing I really ever like about going to school is meeting girls. lol
[quote]hungry4more wrote:
jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast. [/quote]
NO, A “Krock” row is a heavy, high rep dumbell row. Something along the lines of 20-30 reps per side. Anything other than that is a standard DB row.
I thought it had something to do with looseing up form to get a higher weight as well.
[quote]jnnak wrote:
hungry4more wrote:
jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast.
NO, A “Krock” row is a heavy, high rep dumbell row. Something along the lines of 20-30 reps per side. Anything other than that is a standard DB row. [/quote]
Umm…so at 19 reps its a dumbbell row, but 20 reps is a Kroc row? Btw, his name is Matt Kroczaleski, so I have no clue where you’re getting “Krock” from. Secondly, check out the video:
He calls them dumbbell rows. So I’m pretty sure they’re just called “Kroc rows” because he made them a bit more common. Like “Scott curls”…I highly doubt Larry was the first person to do them.
[quote]josh86 wrote:
You get excited for school? Damn…the only thing I really ever like about going to school is meeting girls. lol[/quote]
I’m looking forward to seeing friends I haven’t seen all summer, football games, and track. It’s my senior year and I just want to enjoy it and do the best I can with what I have.
But…you never can tell sometimes.
[quote]hungry4more wrote:
jnnak wrote:
hungry4more wrote:
jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast.
NO, A “Krock” row is a heavy, high rep dumbell row. Something along the lines of 20-30 reps per side. Anything other than that is a standard DB row.
Umm…so at 19 reps its a dumbbell row, but 20 reps is a Kroc row? Btw, his name is Matt Kroczaleski, so I have no clue where you’re getting “Krock” from. Secondly, check out the video:
He calls them dumbbell rows. So I’m pretty sure they’re just called “Kroc rows” because he made them a bit more common. Like “Scott curls”…I highly doubt Larry was the first person to do them. [/quote]
Oh wow, I accidentally put a “K” at the end of Kroc.
No, Matt Kroczaleski did not make the dumbell row more common. He made a heavy high rep version of the dumbell row more common. Go to www.elitefts.com, post a question as to whether a 130 lb dumbell row for 12 reps would be considered a Kroc row. Hell, post the question here in any of the forums.
Don’t worry, I’ll wait sweetie.
[quote]jnnak wrote:
hungry4more wrote:
jnnak wrote:
hungry4more wrote:
jstines wrote:
H4M,
Are Kroc rows just 3-point DB rows (i.e.left knee and hand on bench, right foot on floor, row with right arm)?
Yep, but Kroc rows sound cooler, cuz it makes me feel like Matt. That guy’s a beast.
NO, A “Krock” row is a heavy, high rep dumbell row. Something along the lines of 20-30 reps per side. Anything other than that is a standard DB row.
Umm…so at 19 reps its a dumbbell row, but 20 reps is a Kroc row? Btw, his name is Matt Kroczaleski, so I have no clue where you’re getting “Krock” from. Secondly, check out the video:
He calls them dumbbell rows. So I’m pretty sure they’re just called “Kroc rows” because he made them a bit more common. Like “Scott curls”…I highly doubt Larry was the first person to do them.
Oh wow, I accidentally put a “K” at the end of Kroc.
No, Matt Kroczaleski did not make the dumbell row more common. He made a heavy high rep version of the dumbell row more common. Go to www.elitefts.com, post a question as to whether a 130 lb dumbell row for 12 reps would be considered a Kroc row. Hell, post the question here in any of the forums.
Don’t worry, I’ll wait sweetie. [/quote]
I don’t really understand why this argument or whatever it is is going on, let alone in this thread. A heavy db row is a heavy db row. Plain and simple.
Ignore this dude, 28 posts, no pictures, and he hasnt contributed anything to the site.
If this guy wants to debate Kroc rows, he can take it outside this thread.
Last session for this week. I’m going to eat pizza tonight, so I figured I better hit the gym and earn my pie
Squat Thrusts
20 reps x2
Skull Crusher
75 x4 x5sets
DB External Rotation
25’s x4 x5sets
BB Partial Mil Press
115 x4
125 x4
135 x4 x3sets
Good Morning
135 x4 x2sets
155 x4 x3sets
Hanging Pike
bw x4 x5sets
Waterbury Crucifix
10’s x10 x2sets
Overhead Figure 8’s
40’s x4 x2sets
55 sec. rest between sets.
[quote]WS4JB wrote:
Ignore this dude, 28 posts, no pictures, and he hasnt contributed anything to the site.
If this guy wants to debate Kroc rows, he can take it outside this thread.[/quote]
I agree 100%. Arguing about something so trivial completely goes against the nature of this thread.
Yeah for real get that shit outta here.
Today’s workout was kind of strange.
Lower body ME
Squat ATG
135lbs x 10
185lbs x 6
225lbs x 5
275lbs x 4
315lbs x 2
365lbs x 3 (poop)
Front Squat ATG
135lbs x 10
225lbs x 8
225lbs x 10
245lbs x 8
Squat again…
245lbs x 4
225lbs x 20
Leg extensions
100lbs x 20 (holding at the top for a full second)
150lbs x 15 (same deal)
200lbs x 12, 160lbs x 6, 100lbs x 5 (same deal, got sloppy tho haha).
Thibs arm specialization program… “week 7”, so all exercises are done 6 sets of 5.
Annnnd to top it off, DC calf raises, only 2 sets cuz I’m in kind of a hurry to get to work, but sets of 7. My calves were so tight that first set was extra painful.
Notes: My ME squat attempt sucked balls. Everything was really really tight going into it… didn’t really do anything this morning except kind of lay around and do this and that, so I was really stiff.
All my warmup sets felt a lot heavier than usual. After 315 I thought about just repping out like 335, but nah, I’m gonna get 5 for 365 damnit. Unracked it fine, first rep was clean, second rep technique fell apart a little bit, which drained me, and after the 3rd rep, I said fuck this.
I was pretty pissed at this point, and I hadn’t done front squats in awhile, so I did some… kind of random sets, no rhyme or reason, not even really to failure, but my legs were already aching pretty bad.
Then I didn’t feel like leg pressing and I wanted to try 20-rep squats so I did it with a lighter weight but it hurt plenty good.
Everything else went fine. On a side note… I saw a fucking gorgeous girl that was training pretty damn hard and she has an incredible body a pretty little face and she seemed to kind of be following me wherever I went… hmm. I’m a sucker for those black tighttt pants.
Gotta eat and jet. Train hard boys, have a fuckin awesome weekend.
Anybody ever done Close grip bench presses with a reverse grip, Thib’s suggested them in an year old routine that i found saved on my computer today,
Felt them in my triceps really well, but i also was deathly afraid of killing myself with only 150 on the bar.
[quote]WS4JB wrote:
Anybody ever done Close grip bench presses with a reverse grip, Thib’s suggested them in an year old routine that i found saved on my computer today,
Felt them in my triceps really well, but i also was deathly afraid of killing myself with only 150 on the bar.[/quote]
I haven’t done those since college. I remember fearing for my dental work the first few sets. I’ll have to swap those in next time I work triceps.
Heres my full workout, i found a upper/lower split by Thib’s in my archives that i like better.
It goes…
Day 1: whole body
Day 2: upper body
Day 3: lower body
Day 4: Biceps/triceps/forearms
heres day 4
1A Barbell curls - 105 lbs x 8/8/7
1B Decline DB skullcrusher - 3x10 @ 50’s
2A CG Bench (rev grip) - 3x10-12 @ 150
2B Seated DB curl - 3x8-10 @ 45’s
3A V-bar pressdowns - 3x8-10 @ 175 lbs
3B Rope Curls - 3x8-10 @ 120 lbs
–JB
I’m always terrified doing reverse grip bench stuff…especially unracking it. Large part of why I haven’t done them in a long time.
Today’s Push session. My buddy was there who is training to be a powerlifter and when he found out that I had flat bench today he decided to go back into the gym with me and pushed me made me do some really heavy 1RM attempts.
Next time this session comes back around I’m plan on doing what I originally planned, 5x5 ramping up to a top set of 5, then just keep increasing the top set weight by 5lbs each session.
Flat BB Bench:
135 x 15
185 x 5
225 x 5
245 x 3
275 x 2
295 x 1 (PR)
315 x fail (he pushed me to attempt this then after said he just wanted me to get used to the feeling of holding 315 above my chest)
225 x 6
Military Press:
95 x 10
115 x 7
135 x 5
135 x 5
*extreme delt stretching
Dip (leaning forward to emphasize chest):
BW x 15
+25 x 12
+45 x 8
+45 x 7
*BW was 196 with shoes at time of workout
*extreme pec stretching
Skullcrusher:
70 x 10
80 x 7
80 x 7
*forgot tricep stretching until it was too late and pump was gone, still did a 30 second stretch tho
Wrist Curl:
80 x 17
*extreme forearm stretching - full 90second hold
Squat ATG:
135 x 15
185 x 5
205 x 5
225 x 7
135 x 20
*extreme quad stretching
I know my squat is pathetic, I’m working on it. I kind of liked having it at the end of my workout, on the 15th rep on the burnout set I was ready to stop - but I reminded myself that after that set I was done and got to limp out of the gym, which helped me push through it.
[quote]WS4JB wrote:
Anybody ever done Close grip bench presses with a reverse grip, Thib’s suggested them in an year old routine that i found saved on my computer today,
Felt them in my triceps really well, but i also was deathly afraid of killing myself with only 150 on the bar.[/quote]
How close is close grip in your opinion?
When I do reverse grip bench I put my index fingers on the rings.
It does take some time to get used to, but it’s not that scary after you use the movement 2 times or so and are comfortable with it.
I particularly like it and think it hits my triceps well also.
XB, it was just a shoulder width grip.
Ive started losing weight recently, might need to dirty up the diet a bit.
Workout III-Legs
DB donkey calf raise
100x15…DC style, my calves started to lock up by the 10th rep.
A1. Step-up
80²x6,6,6
A2. Lying leg curl
60x15,15,15
BB Back squat
135x10, 225x5, 255x5, 275x5, 285x3PR, 185x10+135x10
Reading every ones logs inspired me to push myself on squats today and I hit a new PR. Keep it up everyone, I need this kind of inspirations.
Qaash
went to the new gym to do some cardio, maybe a bit of shoulders.
Gym closed at 1 pm today…SHIT.
Went to the high school track, did this circuit that both got my heart rate going, and kinda fried my delts.
5 rounds - 2 minute rest between
Handstand pushups x 10
36-40 inch box jumps (cement ledge) x 10
Pushups - x 20
200 meter sprint
really started to feel the fatigue in my shoulders on the box jumps, since i really throw my arms up to get myself up there.
It was kinda nice to get outside and do a workout in the sun again, i know it looks a little crossfitty, but a little change every now and then wont kill me.
–JB