[quote]spar4tee wrote:
11/12/13
Incline Bench (close grip; paused) - 135x5, 215 for 10 5s. A lot of bar speed.
Dips - Worked up to 4 plates again. Sweaty hands. Going to start adding chalk.
Pendlay Rows - 199x5, 243x5, 332x5, 332x5
Pull ups - 1 set overhand, 1 set underhand
Rope Pushdowns[/quote]
very strong. bodyweight dips annoy the crap out of me.
[quote]browndisaster wrote:
[quote]spar4tee wrote:
11/12/13
Incline Bench (close grip; paused) - 135x5, 215 for 10 5s. A lot of bar speed.
Dips - Worked up to 4 plates again. Sweaty hands. Going to start adding chalk.
Pendlay Rows - 199x5, 243x5, 332x5, 332x5
Pull ups - 1 set overhand, 1 set underhand
Rope Pushdowns[/quote]
very strong. bodyweight dips annoy the crap out of me.[/quote]
At the very least, you found a good alternative to fiber.
11/13/13
Pull ups - 8, 45x8, 90x8, 45x8, 8
Clean Shrugs - Worked up to 415. Won’t be doing these anymore.
Chest-supported Rows - Worked up to 3 plates for 14 and 4 plates for 11.
Just a draft back day.
[quote]spar4tee wrote:
11/13/13
Pull ups - 8, 45x8, 90x8, 45x8, 8
Clean Shrugs - Worked up to 415. Won’t be doing these anymore.
Chest-supported Rows - Worked up to 3 plates for 14 and 4 plates for 11.
Just a draft back day.[/quote]
That’s really impressive bud, great job.
[quote]furo wrote:
[quote]spar4tee wrote:
11/13/13
Pull ups - 8, 45x8, 90x8, 45x8, 8
Clean Shrugs - Worked up to 415. Won’t be doing these anymore.
Chest-supported Rows - Worked up to 3 plates for 14 and 4 plates for 11.
Just a draft back day.[/quote]
That’s really impressive bud, great job.
[/quote]
This is only the beginning, my friend. There’s meant to be more work and exercises in there. Clean shrugs just went remarkably shit.
11/15/13
Strict Press - 135x1, 185x1, 215x1 then 215 for 4 3s. Getting a lot stronger. I think I rushed my rest a bit though. Core and back certainly weren’t fresh. 250 is going to be nothing soon.
I just did face pulls and pull ups afterwards. Feeling a little beat up, so I didn’t do the other heavy stuff this time.
I’m still growing into the frequency and volume while upping weights. It won’t be long though I say 6-8 weeks total. I say that because I skipped yesterday’s session. I chose to do that because Thursdays are my busiest days and I had some extra engineering stuff to do, so I just decided to opt since I wasn’t willing to commit the amount of time I would need for that training day along with everything else. The irony is that, while Thursday is my busiest day for school, it’s also my most brutal training day. Drew some inspiration from Chris Duffin. You guys will see it next Thursday.
Hi
[quote]VTBalla34 wrote:
Hi[/quote]
lol
[quote]VTBalla34 wrote:
Hi[/quote]
lol
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
That being said, I have never taken a video, so I don’t know what my form looks like.
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
[/quote]
That’s not always a bad thing.
11/18/13
Worked up to a 440x3 squat as in 315x1 and 405x1. Heels were coming off the floor. Weights weren’t the challenge. I was running all weekend, so that’s why. That’s almost 100lbs short of my best triple. Otherwise easy squatting. Depth was great. Just keep improving mobility and it’ll be fine. Perfectly capable of more.
[quote]spar4tee wrote:
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
[/quote]
That’s not always a bad thing.[/quote]
x2 I dont know why people are so scared of using low back in doing rows what are you afraid of your low back getting stronger?? Yeah sounds horrible
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
[/quote]
That’s not always a bad thing.[/quote]
x2 I dont know why people are so scared of using low back in doing rows what are you afraid of your low back getting stronger?? Yeah sounds horrible [/quote]
In all honesty, I’d say it’s the best way to perform a barbell row for a strength athlete.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
[/quote]
That’s not always a bad thing.[/quote]
x2 I dont know why people are so scared of using low back in doing rows what are you afraid of your low back getting stronger?? Yeah sounds horrible [/quote]
In all honesty, I’d say it’s the best way to perform a barbell row for a strength athlete.[/quote]
I don’t know man. I think it is like using a belt/wraps/straps. I just cant bring myself to do it just yet. I’ll have to make a video next time I have an off day and see how the form actually looks to re-evaluate whether or not I will add it back in.
I just feel like if I can Kroc row 120 for 15, I should be good for an easy 185 Pendlay. That just isn’t the case though. My form goes to complete shit at 175. I just feel awkward humping the bar to get it up haha. I have that “oh shit, I just did a half squat” feeling.
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
[quote]spar4tee wrote:
[quote]trivium wrote:
Great work man.
I wish my rowing movements were stronger, but I am a little girl and cant seem to progress with that movement very long. Maybe I am doing them wrong.[/quote]
If you want to use a lot of weight on rows, you need to force it a bit.[/quote]
I just feel like at a certain point, my back starts to do too much work and that I am cheating the rep.
[/quote]
That’s not always a bad thing.[/quote]
x2 I dont know why people are so scared of using low back in doing rows what are you afraid of your low back getting stronger?? Yeah sounds horrible [/quote]
In all honesty, I’d say it’s the best way to perform a barbell row for a strength athlete.[/quote]
I don’t know man. I think it is like using a belt/wraps/straps. I just cant bring myself to do it just yet. I’ll have to make a video next time I have an off day and see how the form actually looks to re-evaluate whether or not I will add it back in.
I just feel like if I can Kroc row 120 for 15, I should be good for an easy 185 Pendlay. That just isn’t the case though. My form goes to complete shit at 175. I just feel awkward humping the bar to get it up haha. I have that “oh shit, I just did a half squat” feeling.[/quote]
At the end of the day more weight = more muscle everywhere. Whats going to build more muscle and help you get stronger rowing 135 strict pendlay form for 10 reps or using some god damn body langauge rowing 225x15 … I think we know the answer
More effort = more gains 90% of the time I’d say to be honest
11/19/13
Incline Bench - Paused with close grip. Worked up to 285x3. I’m sure I’m back at a 315+ incline now.
Pull ups - some
I kinda messed up today. I forgot to write my lab report, so I didn’t lift til after class as opposed to before, which is part of why I didn’t do everything. I’m still not sure if it was actually due today or not, but either way, finished off physics lab pretty solid. It’s a good thing my date couldn’t make it today otherwise I probably would’ve not remembered until too late. Even if it wasn’t due today, I probably would’ve ran into a similar situation later on on my busiest day of the week, which will consist of two tests, a quiz, a take home, and my hardest training session.
11/20/13
Today I threw in some things that I didn’t do yesterday.
Pull Ups - 9, 45x9, 90x9, 45x9, 9
Dips - Worked up to 3 plates for an easy 8. Definitely have 10+ with 3 plates now.
Chest-supported Row - Parallel then angled grip; Worked up to 3 plates for 13/5 and 4 plates for 11/4.
Face Pulls/Hammer Curls/Cable Pushdowns
Pretty simple. Just working some swole magic.
[quote]spar4tee wrote:
Pull Ups - 9, 45x9, 90x9, 45x9, 9
Dips - Worked up to 3 plates for an easy 8. Definitely have 10+ with 3 plates now.
[/quote]
What the fuck Quincy. Suddenly gainz.