[quote=“T3hPwnisher, post:5453, topic:212755, full:true”] Wonder if I’m on something with a 3 part carb cycle. It’s usually “high carb, medium carb, low carb”, whereas I’m going “high carb/low fat, high fat/low carb, high protein/low fat/low carb”
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Time for an Instagram account and ebook with a supplement line!
Those Kroc rows were insane
Kroc was the master. It’s why they named it after Kroc, haha.
@EyeDentist had come up with the “intermittent fatting” idea beforehand, so I definitely think I stole from him.
Threw them back into my training this week too. Forgot how much I get sore deep into my torso from them. Likely from keeping myself braced.
I never seem to get much from them, but I am gonna see if I can really put in the effort and dig deep for a bit.
I’ve been wondering if it’s one of those moves you stick with for a while, and other lifts start going up. I too have never really had the same satisfaction with them as just doing some sets and reps, or taking at least 2 sets to failure.
Yeah, I just can’t get the “1 set to failure” thing on them. I can totally do that with a set of squats or deadlifts and be annihilated, but rows, no matter how brutal, don’t do it. I’m wondering if some rest pausing will bridge the gap.
If that doesn’t work, I guess the logical next step is to slap close to your own bodyweight on a DB handle and give that a go haha.
Done that too. It just doesn’t take.
They’re brutal and everything, but things shutdown before I blow out the whole body.
Man, you really took that joke and shoved it right back in my lap haha. That’s a pretty bonkers weight to row with.
I didn’t get much out of them either in terms of deadlift or stone carryover (my back got bigger, but thats about it). They started working once i ditched the bench and started doing them free standing single arm. So i would use my deadlift stance or a little wider and single arm, high rep row while letting my other arm hang down.
Either way, I love dumbbell rows in any way, shape or form and do them in a variety of different ways. The way I specified above just happened to help my deadlift more than the others.
EDIT: wanted to add too that I have been trying short rest techniques with my upper body lately since I can’t push my presses as much due to my shoulder. Decided to do them with dumbbell rows last week and I did 3 sets of 10 with a 100 pounder with 15 seconds rest after finishing each arm. I found that for once my back had a chance to truly get fatigued instead of just my grip and arms. I’ll let you know how it seems to help in a few weeks if you’re interested.
@mr.v3lv3t Thanks man. You can see I’ve tried everything to make it work, haha. Titan even sells a DB handle I might pull the trigger on that allows for a more traditional loading pattern.
@oldbeancam Appreciate the insight. I should explain my phrasing that when I say “I don’t get anything out of it”, I mean less results from the row on my other lifts and more just the feeling of having trained. If I do sets of strict rowing, I can get my lats inflated. Dips can blow up my upper body. Chins, etc etc. But the Kroc row has me just run out of gas at one point without anything really feeling like it got hit, and after that one set I don’t feel totally wiped out like the articles say I should be. Strict rowing for multiple sets does the trick, but I dig the time economy appeal of this.
Training Log: Entry 2727
EARLY AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.7 mph
Distance: 6.55 miles (quarter marathon)
Time: 58:40
Notes: Still able to breathe through the nose the whole time. I’m in the best running shape I’ve been in for a LONG time, which is comical given how little running I do. I have a buddy that was a cross country dude growing up and runs trail runs now, and he’s relayed to me that losing weight is one of the easiest ways to get better at running. I believe it. The conditioning work most likely helps too The first 10 minutes always feel rough, but after that I settle into a groove and feel like I can run forever. I’m sticking with this distance until the race gets closer, but I honestly may just keep pushing speed and leaving distance alone. I like spending so little time running.
Will mow the lawn/do some yardwork in a bit for more conditioning. Also forgot to log a 2 mile walk post lifting yesterday.
I think you need to re-evaluate your definition of “little time”…
I 100% agree with the first 10 mins being the worst, but I also don’t know what the 11+ feels like!
Nah, not at all. I was doing over double this mileage for my last prep. Just a total timesink. And things get even shorter as I get faster.
11+ minutes for me feels like when you have to walk a long distance somewhere. It’s a long ways away, cognitively you know it sucks, but your body just auto-pilots there. It’s why I watch TV while I run, so I have something to do.
Just bought 4 10lb plates at way too high a price at Dick’s Sporting Goods, but it should allow me some better training options with weighted dip, log, rows, and my stone and keg while my other smaller plates are currently loaned away.
When I used to run I always had 2 walls. The first was at around 2 mins this was usually because I started to fast and the body was complaining about the extra effort. The second was was always at around 11 mins (a little over 2kms). Then from the 12th minute onwards everything settled into a comfortable rhythm. I always felt like I could run for ever after the 11th minute, we’ll until around 2 hrs, anything over 2hrs and I needed some sugar!!
@simo74 That sounds about right. I have to use a treadmill to force me to pace, or else I’ll just book it outside the starting blocks. It’s why I need the Mrs with me when I race, haha.
Pulled the trigger on a Titan purchase I had been eyeing
Once again, I keep thinking I want to do Kroc rows, and now that I got all those 10s it’s viable. Meadows might come back in the rotation too.
PM WORKOUT
MAX EFFORT
(2) High Handle Trap Bar Mat Pull
5x155
5x245
3x335
1x425
1x515
1x605
1x675
1x730 (+5lb PR from last week)
1x735 (+5lb PR from previous set)
GIANT SETS (dead-row-chin-neck)
2 count pause high handle trap bar pull 430
3x9
T-bar rows 155
3x9
NG chins (various grips)
1x10
2x9
Neck harness 45
1x30
1x25
1x21
CONDITIONING
Tabata SSB front squats w/bar
Notes: Unscheduled deadlift day, but I had this donut today
And wanted to put the calories to good use. It worked. Came into this feeling much stronger than I did on Monday. That said, I pulled something my left oblique/glute on the final ME set, so I called it there and went into the supplemental work. I have a feeling this will just be something annoying to deal with.
Was able to give more output on the conditioning today, so it burned more. Call that a win.
I start morning shifts next week. Considering I haven’t been able to sleep past 0500 for the past month as it is, this really shouldn’t be a big deal: just have to fit in training. Bought a lot of dried fruit to use as pre-workout carbs.
EDIT: I meant to mention that, as my diet is the cleanest it’s been in a LONG time, I’ve been able to really observe the impact of nutrition, good and bad. After eating that donut, I was the most vascular I had ever been. Just kinda crazy how things work.
I eat donuts all the time, why am I not vascular?
The effect seems to be the result of a prolonged abstinence from it. I didn’t see something like that when I ate pop tarts as a regular pretraining meal, but now the super sugary stuff seems to have dramatic effect.
