Nope great job !!! Add cable pull down 
= or more back work than pressing ='s stronger press
Go for the “pump”
Jim
[quote]squat1000b700 wrote:
Nope great job !!! Add cable pull down
= or more back work than pressing ='s stronger press
Go for the “pump”
Jim [/quote]
Gotcha! That’s what I worked on today actually. Got in an impromptu workout.
Today’s workout.
I wasn’t planning to work out but my bf made me…bastard.
Inverted rows(OH grip):
4 x 12
Flat bench DB press:
3 x 12(30)
Pulldowns(WG):
4 x 12(70)
Straight arm pulldowns:
3 x 15(30)
Kroc rows(AMRAP): 17/14(40) - my right side is verrry weak. I need to do more SA stuff.
when you do your inverted rows, do you leave your feet on the floor, or put them up on a bench?
Awesome job !!!
[quote]skyel7 wrote:
Today’s workout.
I wasn’t planning to work out but my bf made me…bastard.A
Inverted rows(OH grip):
4 x 12
Flat bench DB press:
3 x 12(30)
Pulldowns(WG):
4 x 12(70)
Straight arm pulldowns:
3 x 15(30)
Kroc rows(AMRAP): 17/14(40) - my right side is verrry weak. I need to do more SA stuff. [/quote]
[quote]CBear84 wrote:
when you do your inverted rows, do you leave your feet on the floor, or put them up on a bench?[/quote]
Feet on the floor. Haven’t gotten all fancy with them, yet.
[quote]squat1000b700 wrote:
Awesome job !!!
[quote]skyel7 wrote:
Today’s workout.
I wasn’t planning to work out but my bf made me…bastard.A
Inverted rows(OH grip):
4 x 12
Flat bench DB press:
3 x 12(30)
Pulldowns(WG):
4 x 12(70)
Straight arm pulldowns:
3 x 15(30)
Kroc rows(AMRAP): 17/14(40) - my right side is verrry weak. I need to do more SA stuff. [/quote]
[/quote]
Thanks, Jim. Do I need to build up to about 16-20 reps, per exercise or is this enough?
That’s perfect :). Don’t be afraid to mix it up (reps) you are on the right track.
When you can get over 20 on Kroc row go up 5 lbs
Jim
i gotta start doing them kroc rows 
nice job lady!
Thanks, Sindie.
Not that strong, working on it.
Training
warm up, Active 8
Squats: re-set my max because heavy lifting and cutting just sucks for me.
65 x 5
100 x 3
115 x 3
130 x 9
BB Lunges:
10, 12, 10, 12, 12, 12(75)
Lying leg curls:
5 x 12(80)
Hypers:3 x 12 with 20lbs
Thought for the day: Squats and thongs don’t mix.
Today OFF
Interval sprints: 1min ON/ 1min OFF X8 total 20 minutes total.
Abs stuff in the evening.
Hey Jim, I was reading the back specialization training article they posted last week and I thought they had some pretty good exercises in there. I especially liked the cable pulldown with the rope attachment and the alternating single arm pulldown w/ V-grip attachment. Now, know I dont need to get fancy with my rep work but i just wanted your take on some of those exercises.
oh dear…
LOL!!
neither do shorts and deadlifts, without proper socks anyway.
[quote]skyel7 wrote:
Hey Jim, I was reading the back specialization training article they posted last week and I thought they had some pretty good exercises in there. I especially liked the cable pulldown with the rope attachment and the alternating single arm pulldown w/ V-grip attachment. Now, know I dont need to get fancy with my rep work but i just wanted your take on some of those exercises.[/quote]
Miss Sky
The one thing you have to keep in mind about the internet and sites like this the authors have to have something to write about LOL There is nothing wrong with anything in the article but i would pick a few good ones and get REALLY REALLY good at them. Many people have the tendency to get way to fancy too quickly and that is why the majority of people are lucky to be average at best. Just imagine if everytime a new article came out you changed programs. you would never get anything done.
I have been lifting for a long time I have lifted with some of the biggest strongest guys and women in the world. Bodybuilding and powerlifting. The majority that i have trained with have one thing in common. They bust there ass … and basic movements make up 75% of there training. they also keep things very simple
Let me use three ladies that i have trained and or trained with as an example.
tennis girl (40 years of age) only lifts twice a week.
when she first started training with me she had no upper back at all. The only thing she had ever done is some pull ups from when she was in the army. She has done nothing fancy. Rows, inverted rows, dumbell rows, some shoulder complexes. chins pull ups.
She can rep out a 70lbs dumbell for 20 at 105 on a one arm row, she can do weightd chin ups.
nothing fancy just years of hard work.
molly
I have been training with molly and helping her with her lifting for years. The majority of her training is the basics with some re-hab pre-hab thrown in. She works her ass off and is always trying to get better. Rows pull ups. She keeps it simple and has worked super hard to develop (yes she has not always been strong or fit) strength in the upper back that make many of the men (boys) in my gym go running into the next room in shame when she lifts. once again simple hard work over time.
cbear
I have worked out with cbear at her gym. trust me nothing fancy there, nothing but hard work she busts her ass in the gym. She keeps it super simple rows, chins. she has also worked out with me at my gym. The girl has busted her ass and has the upper back to show for it.
This is something every person athlete, powerlifter, bodybuilder should be shooting for weighted pull ups. When i was at Arizona i watched amanda beard (olympic swimmer) do 20 pull ups with a 45 around her waist amazing.
Bottom line mixing things up is ok. But untill you can do 70lbs on a one arm row for 20. And do 5 perfect chins i wouldn’t worry about mixing it up too much.
here are some ideas.
burn out set.
i will do say 2X8-10 on pulldown
then i will drop the weight some and do as many as i can
say you are doing a chest support row
start with a weight you can do for 12
add weight do 10 reps
- weight 8 reps
- weight 6
- weight 4
- 2
then drop weight to slightly higher then the first weight for 12 even if it is 2.5 more and go to failure.
if your beat up do some sort of machine row or hammer row for reps. many times i will be too beat up to do one arm rows from my deadlift or squat day. or put you knee on bench.
one day row heavy one day for reps
make sure you are pulling with your back and not your arms. sqeeze hard
keep things simple bust your ass and good things will happen in time
row … pull down … pull apart … time = strong sexy back
i hope this helps
Jim
[quote]skyel7 wrote:
Thought for the day: Squats and thongs don’t mix.
Today OFF
Interval sprints: 1min ON/ 1min OFF X8 total 20 minutes total.
Abs stuff in the evening.[/quote]
you must be doin it wrong. or, i really am a hardass.
Just on a side note the local police school came in to do testing at my work today. I must say it was sad to see grown men get crushed over and over again by 135. Some even less, the standard is 60% of body weight for one off the chest. How sad i watched on guy get crushed with 100lbs.
I do remember a time when the police where big strong and fit … I think ?
Sad so Sad
[quote]skyel7 wrote:
Thought for the day: Squats and thongs don’t mix.
[/quote]
Sure they do. I wouldn’t squat without one on. And my fancy workout pants that stay where I put them…
I always thought you had to be in good shape to be a policeman … that is disappointing.
[quote]CBear84 wrote:
[quote]skyel7 wrote:
Thought for the day: Squats and thongs don’t mix.
Today OFF
Interval sprints: 1min ON/ 1min OFF X8 total 20 minutes total.
Abs stuff in the evening.[/quote]
you must be doin it wrong. or, i really am a hardass. [/quote]
nuh uh…hitting parallel is ok, ATG squats is a whole 'nuther story.