So I shall be giving this a go some time in the near future.
Just a few quick however:
I don’t have access to a 45 degree back extension. Can someone suggest an equivalent setup that will let me do this (with added load in the form of holding plates to chest)?
My gym doesn’t have a decent cable stack to do seated overhand cable rows… would it be better to do a barbell row or use the seated row machine? Normally I would take the barbell option hands down but I am just checking.
I have heavy internal rotation to the point where it makes underhand straight bar work… including curls, rows and chins to be actually PAINFUL on the wrists. Should I try to tough it out and risk sub optimal loading… or should I use a pain free alternative whilst I try to stretch out and strengthen weak points?.. eg. doing neutral grip chins or pullups… and using an EZ curl bar for all underhand rowing, curls, etc?
Look for a lowback/Hamstring movement that you can do. I.e. Goodmorning/ Romanian DL etc.
I think wither would work - I dont think it is critical to do the exact movements for the accessory work. Just do something that targets the same muscles involved. Log it and progress on it. That is the key to this program (and should be for ALL programs)
See above - as long as you stick with the same movements and record and keep beating them/getting stronger the program will work. I would try to correct problem though.
I am following the program myself, and enjoy it. I am sure you will too.
If you have pain just lighten it up. Also, just do single arm on the cable rows, see if that is adequate. I’d go to single leg/single arm RDL’s w/ DB’s instead of the 45 % ext’s.
[quote]benmoore wrote:
So I shall be giving this a go some time in the near future.
Just a few quick however:
I don’t have access to a 45 degree back extension. Can someone suggest an equivalent setup that will let me do this (with added load in the form of holding plates to chest)?
My gym doesn’t have a decent cable stack to do seated overhand cable rows… would it be better to do a barbell row or use the seated row machine? Normally I would take the barbell option hands down but I am just checking.
I have heavy internal rotation to the point where it makes underhand straight bar work… including curls, rows and chins to be actually PAINFUL on the wrists. Should I try to tough it out and risk sub optimal loading… or should I use a pain free alternative whilst I try to stretch out and strengthen weak points?.. eg. doing neutral grip chins or pullups… and using an EZ curl bar for all underhand rowing, curls, etc?[/quote]
Do GHRs, stiff-leg deadlifts, or pullthroughs.
You can use any row variation you want.
You should fix that problem by performing static stretches for the pecs, lats, and delts; performing “shoulder dislocation” mobility drills, serratus pushups, face pulls, and external rotations with cables and dumbbells. You can peform those strength training exercise in the meantime.