Good to see you back!!!
BTW, what is a pendally row??
Thanks,
Worker
hard to explain, it is a version of a bent over barbell row glenn pendaley, a top notch strength coach, uses with his athletes. it is an explosive barbell row were the bar touches the floor each rep and you round your upper back at the start and explosively arch it at the top.
hope that helps.
It does help!!
I’ll be looking into this one.
Thanks,
Worker
thursday dec 29
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drom
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overhead work
-military press 135x3, 155x3, 185x3
-push press 205x3, 225x3, 245x3
-push jerk 275x3, 285x1, 305x1
woo-hoo!!! first time 300 plus has been over my head in 3 years! -
heavy abds and low back stuff.
no crossfit today.
-
drom
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back squats supersetted with behind neck push press 120kg for the squats, 70kg for the bnpp, 3 rounds as fast as possible, 21-15-9
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light abds and low back and some shrugs.
this was a brutal workout, but all heart and lungs, no muscle work it seemed.
feedback would be appreciated on this:
i am thinking of decreasing the volume but uping the intensity. for example, the above workout, instead of 21-15-9, do 10-7-4 with 150kg on the squat and 100kg on the overhead press. less cardio, more strength and muscle building, but still a great conditioning workout.
???
[quote]heavythrower wrote:
thursday dec 29
-push jerk 275x3, 285x1, 305x1
woo-hoo!!! first time 300 plus has been over my head in 3 years![/quote]
awesome! to what do you attribute this?
Dan
honestly Dan, i think it is because i have committed to doing them again on a consistent basis. i have finally realized that both my shoulders are ruined. heavy jerks is about the only pressing movement i can go heavy on now, because my low body provides 90% of the power in the beginning of the lift where my shoulders are vulnerable.
also, finally knowing my shoulders are SHOT, i have committed on working to use more low body and a dive to make my overhead numbers go up, as i know i cannot depend on shoulder strength.
today
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drom circuit
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blast strap fun: supersetted as fast as possible 3x10 blast strap pushups with blast strap face pulls, got my pump on so when i went to the tank-top upon starting my real workout, i could impress the college girls(HA!)
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power clean and jerk 15 reps with 110kg(bodyweight) as fast as possible. the typical crossfit workout calls for 30 reps as fast as possible with a lighter load, like 135lbs, but i decided to up the intensity some.
this turned out to be basically 5 sets of thress with about 30-60 seconds rest in between sets. finished in just under 10 minutes. very winded after these, heart rate was about 140 throughout.
4.after few minutes, i was felling my sand, so i started to add bumper plates and worked up to an easy single 530lb deadlift, 100%raw of course. think i could have got quite a bit more, as this was a fast easy rep, but i did not want to chance tweaking my low back which was feeling all the jerks.
- HEAVY abds and low back raises.
that is all.
Heavy,
Just curious. What exercises do you do for your HEAVY abs?
roman chair situps, with a plate behind my head, with a pause at the bottom, heavy standing abd pulldowns on the lat pull machine, heavy sidebends, with dumbells or a short barbell, approaching bodyweight, abd wheel, ect.
Heavy,
Do you think that there is much value to doing abdominals in a higher rep range sometimes? (e.g., 10-20 instead of 5-10 reps? Right now I do some CrossFit-style low-rep ab work (gymnastics progressions), but I was thinking about adding in some slightly higher-rep work, like glute-ham sit-ups with a plate behind the head for 10s or weighted V-ups for 15s.
definitely! i tend to do higher intensity lower rep abd work on occasion to prepare me for limit squats and pulls and overhead work, that is all. but the higher rep stuff has its place to, i personally feel that if you are doing a lot of multijoint compound movements that causes you to do a lot of weight bearing on your axial skeleton(OL’s, squats, dead lifts, etc) RAW (no supportive equipment) that there is little need for the higher rep “lighter” abd work though.
That’s very useful information; I would have assumed that it was the other way around.
Thanks.
let me put it this way Ross, i seriously doubt that 50 abd crunches on a stability ball is doing anymore for my core than a heavy 5 rep set of front squats with 300lbs(raw of course). but doing a set of pull down abds with the entire stack of weight, for a gut busting set of 5 where my veins are popping out of my forehead, my eyes are bulging out of there sockets, and each rep takes a few seconds to complete, might be hitting something that the raw front squats might not. at least the next day it feels like it.
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drom circuit
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back squat, worked up to heavy double of 190kgx2 plus 100lbs of chain. 100% raw atg. wanted 200kg, but even thogh 190 was not that bad, i felt a little tweak in the right thigh, so i clled it quits here.
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bench press/chins super set, 5 rounds of max reps with bodyweight on the chins and 135lbs on the bench(dont laugh, i need surgery on both shoulders remember?) the reps on the chins were something like 10, 9, 5,5,5 bench 28, 20, 15, 15, 10. shoulders feel really bad now, i am not doing anymore benches. weighted pushups or blast strap stuff, but no more bench.
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heavy abds
[quote]heavythrower wrote:
let me put it this way Ross, i seriously doubt that 50 abd crunches on a stability ball is doing anymore for my core than a heavy 5 rep set of front squats with 300lbs(raw of course).
but doing a set of pull down abds with the entire stack of weight, for a gut busting set of 5 where my veins are popping out of my forehead, my eyes are bulging out of there sockets, and each rep takes a few seconds to complete, might be hitting something that the raw front squats might not. at least the next day it feels like it. [/quote]
LOL! Put that way, it makes a lot of sense.
have not worked out in 4 days, i am currently on the road working, managed to find a little private health club where i caould get a guest pass to, so here it goes.
1./ drom
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front squat 245x5, 275x3, 315x2 easy!
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power clean form the hang 185x5, 225x3, 245x2 not so easy, i suck at cleans form the hang.
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dips bw x 11, 8, 7, 7 whoo-hoo! i hurt my pec doing these a while ago, and this is he first time i have done dips in neary 2 months, i was wondering if i would EVER be able to do them again. color me happy.
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heavy abds 3 sets
thats it!
Heavythrower,
Can you give me any advice on how you originally learned proper form on some of the OLY lifts?
Thanks,
Worker
Heavy,
After reading this thread and seeing how long you’ve been doing this, I have one basic question:
Compared to when you started, how would you assess your current levels of:
Strength
Leaness
Endurance
Hypertrophy
Overall Health/wellness
Status of your injuries
…and anything else you would care to share.
Thanks for keeping this journal.
AlphaDragon
[quote]worker wrote:
Heavythrower,
Can you give me any advice on how you originally learned proper form on some of the OLY lifts?
Thanks,
Worker[/quote]
worker, i was a thrower in highschool and college, i was introdyuced to the power variations of the OL at an early age, little “formal” coaching" as i learned pretty much from watcthing the other guys do them, and getting tips. i recently sent a video of me cleaning and snatching to aquaintace on another board who is a cert ol coach, and masters competitor, and she found many flaws with my technique, such as a low second pull position, and a slow catch, etc, so my form is not on even nowdays. she did say i had good explosiveness through both pulls, and i was pretty good at keeping my back position the same thhroughout the entire pull. she says i could do decent at a local competion as i am now, i have often wondered what i would be capable of if i 'really" learned the proper technique to do the OL form a real coach.