Very good advice. I’ll try to not ignore it all the time…
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How are you liking the underhand/supinated grip for rows? Planted Fitness has a couple row and pulldown machines that force a supinated grip, and I find it almost addicting.
I like the underhand rows. My torso is angled to a 30-45* angle when I do them. I’m hoping to hit my lats as well as my upper back/traps. With the exception of Pendlay Rows, I find that my wrist starts to flex when doing overhand barbell rows. It only happens when I’m reaching failure, but it’s like my body instinctively shortens my wrist flexors to help move the weight. I don’t like it. I don’t have that problem with the underhand grip.
The Hammer Strength Iso Lateral Pull Down is my favorite pull down variation. The arc/angle is unmatched by anything else. I’ll be doing neutral grip on my other pulling exercises (DB Rows and more traditional lat pull downs on my second pulling day).
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That’s interesting your wrists flex to help with overhand BB rows. I’ve never seen wrists flexors as muscles that compensate on compound lifts; do you have a particularly strong grip?
Ah yes, I now know what the Hammer Strength Iso Lateral Pulldown machine is; I used it last night for the second or third time. That things feels fantastic.
No. It could be a line of pull issue. If my torso is at an angle then my forearms probably wouldn’t be perpendicular to the floor. The line of pull is perfectly vertical so my wrists might flex out of weakness. They’re not flexing to help; they’re just bending because the weight is pulling straight down.
I like this high frequency low volume (on deadlifts). How is your max strength feeling compared with when it’s in great shape. Could you pull 5 wheels again or no?
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I couldn’t pull five wheels when I started this, but I definitely have some good days. I have to rebuild the strength I lost from my time off last year. I’m basing my weights off of a 450 max. I’ll max out after another 30 workouts or so.
I’m enjoying the process, though.
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Daily Dose Day #17
(pm workout)
SQUAT
bar x 10
135 x 5
185 x 5
225 x 5 x 3 sets
I don’t know what happened to me, but I absolutely hate squats right now. They’re heavy (I’m weak), slow, and I don’t enjoy a single millisecond. They’ve never been my favorite lift but I find it very strange how difficult and loathsome they’ve become. I suddenly have no desire to do any leg training. None.
DEADLIFT
235 x 5
275 x 3
335 x 5 singles
At least these moved fast.
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Okay, I’ve recovered from my squats. If I can get my deadlift up to 550 lbs then I will switch to a daily dose of squats with the hope of building it up with minimal suffering. In the meantime, I have no idea what I’m going to do with them… Maybe I’ll hit a gym max and do a 5/3/1 5s PRO once a week.
You know things are bad when I prefer RFESS.
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I’m seeing the closing scene of the Italian Job, with Ripplestiltskin trying to save the squats.
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Nobody squat I’ve got an idea!
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1.15.20
I had PT today and it was interesting. We did some trial and error type stuff. My therapist disagrees with the doctor about which muscle(s) is responsible. The rhomboid is doing fine; it’s actually stronger than my uninjured side. She tested the winging of the scapula in the same manner as the doctor and observed that it wings when my arm is lower - like 30 degrees up from being completely at my side. I have some things to work on but the issue doesn’t appear to be black and white. It’s going to take some trial and error.
On the nutritional front, I haven’t eaten today. I felt like I blew it yesterday so I decided to see how long I could fast today. It’s 1636 hours and I’m running on coffee and water. I’ll be able to hold off til dinner before I eat and then the key will be to keep myself under control. I tend to overdo it after a fast because “I’m behind on my calories”. Overeating kind of defeats the purpose, but it sure is tempting.
Deadlifts tonight but that’s it. I found a broken elliptical (Sole e20) for sale online for $25. It’s tempting. I even read about how to fix the issue, but I’m still hesitant.
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1.6.20 Daily Dose #18
PRECOR AMT
15 minutes, level 1, 1.37 miles, I hate this machine.
DEADLIFT
225 x 3
275 x 1
335 x 5 singles
DB ROW
80 x 12, 10, 8 ea
SA 45 DEG ROW/PULL DOWN
100 x 12 ea x 3 sets
REV CABLE FLY 21s (single-arm)
20 x 10F/10T/10B
CABLE WENDLER ROW
200 x 15 + 30 sec stretch x 2 rounds
STRAIGHT BAR CURL
65 x 10 + 10 bottom half
65 x 10 + 45 x 10 + 10 bottom half
This took just a shade over 30 minutes for the lifting so I still got everything done in less than an hour. Rest was 30-45 seconds between sets so I felt like I did a lot. It looks like a lot less now that I’ve written it out.
Edit: I forgot to write out the Wendler Rows. So there’s the extra work.
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Ah, that makes sense. If I’m reading that right, your wrist flexion may be a good indicator of your line of pull and, correspondingly, your form, insofar as form dictates bar path.
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1.18.20 Daily Dose Day #20
ELLIPTICAL
20 min interval, 2.04 miles
DEADLIFT
235 x 5
285 x 2
335 x 5 singles
RFESS 3/4 DROP SET OF DEATH
30 x 8 + 8 sec hold
20 x 8 + 8 sec hold
10 x 8 + 8 sec hold
I have no idea why I thought these would be a good idea. 0 out of 10, I do not want to do these again.
DIRTY 30 CABLE FLY
40 x 10 + 10 + 10 sec hold x 2 sets
CABLE Y RAISE + FULL CABLE LAT RAISE + TOP HALF CABLE LAT RAISE
10 lbs for all x 15 + 15 + 5
10 lbs x 15 + 10 + 7
I thought that dirty 30 fly’s were good so I made this up. The full lat raise is normal - the pulleys are low and I cross them to do both arms together. I spun around and grabbed the handles so that they were right above the pulley and I pulled straight up. There’s only tension on the top half of the movement.
SA NEUTRAL CABLE PRESS DOWN 21s
30 x 15F/15B/15T
40 x 10F/10B/10T
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Because they’re awesome! I’m apparently way more ready to tackle this kind of stuff than working up to something heavy
8 second holds in the bottom (stretched) position? I feel sorry for your glutes and quads tomorrow.
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False.
Yes. It’s horrible.
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@Voxel, thanks for the tag in the newcomer’s thread in Off Topic. I’m flattered to be included in such company.
That was a great post. It’s nice to see someone write out the positive impacts from this forum.
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