You ever tried Pendlay Rows?
Question for you:
What exactly is a deadstop row, other than a deadlift with a row at the top portion? I’ve never seen these and am curious. Are they ment to target the lats, rhomboids, lower traps, or something else entirely? From your video I am guessing lats and hams/glutes?
Or is this just your version of a Pendley row and I’m reading too much into it?
DF: I believe I have tried those, but I’ve always preferred to bring my back up to ~45 degrees.
DOW: I made up that term actually, lol–I suppose it is my version of a Pendlay row. like the partial stiff leg deadlift to engage the ham/glutes. I generally feel soreness in the lats from this variation.
Does the Pendlay row hit the rear delts more? Maybe I should be doing them, not sure if I’d be able to lift as much but who knows.
Geez dude, all those PRs in a DAY?!
Great work, looks like Greek Gods aren’t only there for aesthetics haha
[quote]Nikki9591 wrote:
Geez dude, all those PRs in a DAY?!
Great work, looks like Greek Gods aren’t only there for aesthetics haha[/quote]
x 2. Major congrats on all lifts. Those Front Squat videos were GREAT!
[quote]Nikki9591 wrote:
Geez dude, all those PRs in a DAY?!
Great work, looks like Greek Gods aren’t only there for aesthetics haha[/quote]
What up girl!? Hell yeah! After my deload week I was fresh and decided to go as heavy as possible.
PR poetry.
well done Chi 
Xander: Thanks for dropping in, and thanks a lot for the comment!
N: Thanks, I get excited to use the bold fonts when it’s PR day!
[quote]Chi-Towns-Finest wrote:
DF: I believe I have tried those, but I’ve always preferred to bring my back up to ~45 degrees.
DOW: I made up that term actually, lol–I suppose it is my version of a Pendlay row. like the partial stiff leg deadlift to engage the ham/glutes. I generally feel soreness in the lats from this variation.
Does the Pendlay row hit the rear delts more? Maybe I should be doing them, not sure if I’d be able to lift as much but who knows.[/quote]
Thanks dude. With the Pendlay row, where it hits depends on how you set it up, at least in my case. It was not until just recently that I found any barbell rowing motion that would hit my lats effectively. For me what the barbell row variant ends up hitting is largely up to hand placement and where I row to. For me, the higher I row, the more rhomboid, rear delt, and lower traps were involved, where as when I row lower I got less activation from those muscles. I finally got my lats properly involved not too long ago by taking my military press grip on the bar, and not bending over as far as I used to. I think a good deal of this is also variable due to different torso thicknesses, arm lengths and so on.
At any rate, thanks for the explanation. I may give that row a try sometime.
[quote]DoveofWar08 wrote:
[quote]Chi-Towns-Finest wrote:
DF: I believe I have tried those, but I’ve always preferred to bring my back up to ~45 degrees.
DOW: I made up that term actually, lol–I suppose it is my version of a Pendlay row. like the partial stiff leg deadlift to engage the ham/glutes. I generally feel soreness in the lats from this variation.
Does the Pendlay row hit the rear delts more? Maybe I should be doing them, not sure if I’d be able to lift as much but who knows.[/quote]
Thanks dude. With the Pendlay row, where it hits depends on how you set it up, at least in my case. It was not until just recently that I found any barbell rowing motion that would hit my lats effectively. For me what the barbell row variant ends up hitting is largely up to hand placement and where I row to. For me, the higher I row, the more rhomboid, rear delt, and lower traps were involved, where as when I row lower I got less activation from those muscles. I finally got my lats properly involved not too long ago by taking my military press grip on the bar, and not bending over as far as I used to. I think a good deal of this is also variable due to different torso thicknesses, arm lengths and so on.
At any rate, thanks for the explanation. I may give that row a try sometime.[/quote]
Exactly, I find I have to use substantially less in order to row higher up to my chest–probably because those muscles are weak compared to my lats.
â??You block your dream when you allow your fear to grow bigger than your faith.â??
Mary Manin Morrissey
Thursday:
A) Sumo deadlift 135x5, 185x3, 225x3, 245x3, 275x3*2, 295x3, 315x3, 345x6 (Rep PR!)
B) Incline bench 135x5, 185x3, 215x3, 245x33, 225x34
C) Pendlay-hybrid row 135x5, 185x3, 225x3, 245x3*8
Accessory:
D) Back squats 135x10*2
E) Rear delt pull down 145x15*2
F) Plank 2minutes
G) Sledgehammer slams and other random shit
Notes: This is the first time I’ve deadlifted since my finger healed, I got substantially more than my strength test a 4-5 weeks ago!
Awesome job on the rep PR! Do you pull sumo because it feels more natural to you?
[quote]AquaCruzer wrote:
Awesome job on the rep PR! Do you pull sumo because it feels more natural to you?[/quote]
I to do conventional deadlifts all day-probably too much-but this takes a LOT of stress off my lower back; therefor it does feel more natural.
2011 Goals:
Front Squat 315x3
Bench Press 350x1
Incline Press 315x1
Sumo Deadlift 500x1
Become flexible enough to back squat to proper depth.
Current:
Front squat 240x10–need to test 1RM
Bench Press 290x1
Incline Press 225x10
Sumo Deadlift 345x6
PRs. You gots em.
those are some solid numbers! looking forward to see you bust them
Happy New Year
Yay! I’m glad the finger is better.
Wicked DLs and you got those goals in the bag!
“Fear can keep us up all night long, but faith makes one fine pillow.”
N, thanks a lot for the comment–I’m looking forward to busting them also!
Nikki, it’s about time! By the way, the new avatar is… thought provoking 
Saturday:
A) Partial sumo deadlift 135x5, 185x5, 225x3, 275x3, 315x3, 365x3*4
B) Flat bench 135x5, 185x5, 225x5, 250x5*4
C1) Weighted pull up partial BW+90x3*2
C2) Pull up negative BW+90 (10sec)*2
D1) Leg press 180x100
D2) Hammer press 50x100
D3) Machine row 30x130
Notes: First time I wasn’t able to stick to the planned ME day – didn’t have a training partner/spot so I couldn’t do partials/negs on the press. I selected a weight that I was able to press relatively easily. First time I’ve done a set of five recently it was cool to mix it up a bit. My client came earlier and I cut the volume down slightly on the pull ups. Overall solid workout , ~75 minutes.
Hey, wtg with all those PRs…
And have fun reaching your goals!!
Just curious, are you on a particular program? Any more shows coming up?
[quote]mom-in-MD wrote:
Hey, wtg with all those PRs…
And have fun reaching your goals!!
Just curious, are you on a particular program? Any more shows coming up? [/quote]
Thanks for the comment, I’m following Beast Building Phase 1–it’s written by CT. The basic idea is: triples week 1 with 80% 1RM, doubles week 2 with 85%, singles week 3 with 90%–you choose three exercises to focus on monday/thursday and get as many sets in twenty minutes as possible–after week three you deload with the same weight as week 3 but half the volume. There’s also some speed work and partials/negatives on tuesday/saturday.
Basically the week I got all the PRs was after coming off of the deload, I used the weight I had been using for week 3 (90%) and was able to rep it out.
Oh, and I have my sights on getting my natural pro card next fall, although I definitely want to make sure I’m ‘bringing it’ the next time I step foot on stage. Basically, have made radical improvements since my showing in 2010; I’ll assess where I’m at in July and decide whether or not to compete in 2011.