I know the feeling.
Got a gym at work. End of day: “Fuck no I’m wasted”
Unfortunately I have a rack and a barbell at home.
So in the evening, I end up, hell no, you have to do it. And with the barbell in sight I have to 
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Bring the wife if she doesn’t give half a shit for lifting. Bore her into submission as pay back for all the times she took you shopping
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Real skill is all in the hips home slice.
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Pls I pull sumo. I’m all about the hips
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Touché. Touché.
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Fixed ****
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Hey buddy, I know you film some of your lifts so thought I would ask if there is any chance you can film your Yates rows next time you do them, or even some form advice would be great.
I’ve been doing them a lot lately, I feel too upright when I do them but when I filmed my angle looks about right. I also feel my Rom feels short but I’ve heard Yates mention your not supposed to really stretch all the way when lowering so maybe I’m doing it right. It feels like my arms are way too involved and I can’t seem to feel the lower lats like Yates describes.
Fantastic work in here as always, your a beast!
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Thanks man! I can definitely film them next week when I’m doing them. To be honest they aren’t pretty to look at but I’ll record them if they can be of help.
How I seem to get the most back involvement out of them is to use heavier weights than I would for a strict BB Row and then use some body English to get the bar up to between my belly button and sternum. I find slowly pulling the heavy barbell engages my arms too much. Then I really focus on the eccentric part of the lift and try and keep my elbows tucked back as far and long as I can as the weight slowly descends. This is one of the most helpful cues for me being able to target my back. Hands are meat hooks and you just pulling your elbows back. Try to picture the weight being attached to your elbow rather than your hands.
I take the same grip width as my OHP, thumb length from smooth part. I also tuck my elbows about 45 degrees, similar to how I bench.
Body/hip angle is about 45 degrees or even a little higher.
Maybe with these cues I’m actually straying from an actual Yates Row (I don’t really know, I just call a Yates Row anything higher in torso angle than a traditional BB Row).
Let me know if you give any of these a try and how they feel. I can try to clarify if something wasn’t clear! Good luck man!
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I’m like 99% sure a Yates row is high torso angle and underhand grip
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Thanks for that, will try a few of those cues!
I tend to aim just below belly button so will aim a little higher and see how that feels. Treating it as a heavy power move for sets of 8 is what I’ve heard Yates recommend so I’ve already been trying to really power the reps up, will try different grip width and elbow position to see if I can take my arms out of it a bit.
Nice one, looking forward to seeing your progress in the transformation again.
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In the vid I seen of Yates teaching them he said underhand or overhand is optional, I did think of trying out underhand though.
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Thanks for the clarification, I didn’t realize overhand was still a "Yates"row. But yeah, for me an underhand, high angle row is a lot better at hitting the lats and Bis. A more flat angle with overhand makes me flare my elbows more, making it hit my upper back more
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I love a good bastardized explosive heavy row
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Maybe he changed his mind on what’s best after the bicep tear!
Well shit, I did them with an overhand grip 
Ya man let me know how they work out, and thanks! Not sure it will be as much as a transformation as last time, but will definitely turn things up a notch for the competition!
I’ll agree with this. When going underhand I definitely get my biceps involved, which is kind of what I’m trying to eliminate when going overhand. In the end as long as you’re hitting the muscles you want, I don’t think one is ‘better’ than another.
Most of my lifts are rather bastardized…
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Well shit. This week has sucked training-wise. It’s been a while since training has been this low on my priority list.
The busy holiday season is upon us. Shopping, house renovations (I don’t know why I decided to start these before the new year) and a few big projects at work that we need to kick out the door before the holidays has made time tough to find. Well, I could easily slip it in if I really wanted to, but I’ve been mentally drained after finishing all of the daily shit.
Anyways, got a quick session in tonight.
DE LOWER
BANDED BACK SQUATS (Red + Blue Mini)
135 x 5
225 x 3
255 x 2 x 8sets
225 x 20
INCLINE SITUPS
15 x 4
It was SOMETHING…I suppose.
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I’m gonna go cry for a bit
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Haha,I remember not too long ago when this was awful.
Then I ran 5/3/1 Building the Monolith and did a set of 315lbs x 20 reps. Nothing in the weight room has ever felt difficult, comparatively.
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Jesus. I saw an old video of Flip doing this a while back, scary stuff.
How long ago did you run BTM?
It was pre-training log on here. I’d have to dig back through my old binder to see if I still had it and what the exact dates were.
Trying to remember back I dont think I followed it to a T. I scaled the diet back a bit and also didnt so as much of the weighted vest walking as it called for. I`m pretty certain I did all of the workouts though…but Ive never been known for my memory.
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