Not sure if this has been asked, but how the eff do you consider a weight super heavy if you’re doing 20-40 reps with it? That makes no effing sense. I’m a small guy at 165 lbs and a by definition a super heavy weight is something that I can only do 2-3 reps with. Now how the eff do I do that for 20-40 reps? If I can even do 12 reps, for me that’s maybe 50lbs, then by definition it’s LIGHT! I DON’T GET IT!!!
[quote]scorpion69 wrote:
Not sure if this has been asked, but how the eff do you consider a weight super heavy if you’re doing 20-40 reps with it? That makes no effing sense. I’m a small guy at 165 lbs and a by definition a super heavy weight is something that I can only do 2-3 reps with. Now how the eff do I do that for 20-40 reps? If I can even do 12 reps, for me that’s maybe 50lbs, then by definition it’s LIGHT! I DON’T GET IT!!![/quote]
I back squatted 335x21 a couple days ago, so yeah, it was high reps…but it still wasn’t light weight. Likewise, a week or so back I deadlifted 495x15 reps…is that light?
[quote]RockmanX88 wrote:
Kroc is someone I truly admire for his hard work. He’s busy enough to only receive 4 hrs of sleep per day due to his heavy work load and kids. His energy in his workouts always get me pumped.
Truly one of the top powerlifters in my book![/quote]
x2. One of the top exponents of the Iron Game period.
Everyone is wrong. What you do is go get a row boat. Murder an animal, like an elk or a cow, with a knife inside of the boat. Don’t clean anything up then row it to a swamp. Wait and bare-hand defend your boat against alligators for time or number of reps (i.e. number of alligators).
I actually feel like a big bitch after reading the rep counts! We only have 100lb d-bells, and I can get, at most, 15! And I second getting rid of straps. I only use chalk, or the dust on the floor.
Kroc rows rule. Been doing them recently ramping up to 155x5. My back strength has rocketed. Seated rows, pull downs, everything has improved including rear delt strength. oh and they also cause me to vomit everytime i do them.
Plus they kinda freak egyptian people out when i do them in the gym. it distracts them from their endless sets of 22lb biceps curls…
I was gonna say - am I the only one that feels like they are gonna pass the fuck out after doing them. I usualy do 3 sets (something like 150x8-12, 140x8-12, 130x8-12) and by the third set I feel my gut is gonna burst! What gets me is the fact that after you are done and all beat up with one arm YOU GOTTA BEND THE FUCK DOWN AND DO IT AGAIN with the other arm hahaha
[quote]mlekava000 wrote:
What gets me is the fact that after you are done and all beat up with one arm YOU GOTTA BEND THE FUCK DOWN AND DO IT AGAIN with the other arm hahaha[/quote]
Just got back from doing some and I know exactly what you mean. You get done with one arm and you think “Thank God!” but youre not. Because that stupid dumbbell from hell is waiting to wreak havoc twice. After 4 sets of 20 with only 120lb and last set to failure, I felt like I havent eaten for 3 days.
[quote]AssClown wrote:
I think any exercise named after him just means all out, high rep, not so much worried about form (but definitely not horrible form) sets of an exercise, and cheating at the end to get the extra work in. I think it’s just a name for bustin’ ass.[/quote]
Sooo masturbation is pretty much Kroc masturbating? 0_o
[quote]AssClown wrote:
I think any exercise named after him just means all out, high rep, not so much worried about form (but definitely not horrible form) sets of an exercise, and cheating at the end to get the extra work in. I think it’s just a name for bustin’ ass.[/quote]
Sooo masturbation is pretty much Kroc masturbating? 0_o[/quote]
kroc rows=70 kg=4 setx15 reps thanks wendler for ur artical, building a bigger yoke, i am trying it before two weeks .,also like a program a power look by Christian Thibaudeau. somolov+Wendler+Thibaudeau=those program mix in a jar= strength+big muscle thanks T-Nation thanks internet
[quote]sarkar wrote:
kroc rows=70 kg=4 setx15 reps thanks wendler for ur artical, building a bigger yoke, i am trying it before two weeks .,also like a program a power look by Christian Thibaudeau. somolov+Wendler+Thibaudeau=those program mix in a jar= strength+big muscle thanks T-Nation thanks internet [/quote]
If this was an attempt to be funny, I think you failed.
I’m not commenting on the weight, I’m commenting on how saying an exercise isn’t an exercise unless it’s a certain weight is retarded.
[/quote]
The only exercise that comes to my mind here is probably barbell shrugs.
If your going to waste time on this exercise the working pounds should be close to double your bodyweight.(opinion) Do em in a rack, heave big weight around.
I have no idea whyi see so many people doing this exercise with wimpy weights and a bunch of slow/controlled/stretching/squeezing nonsense. Completely useless.
Dumbbell Rows are always a fun thing to watch at the gym. Everyone does them. Big dudes, old people, ladies. The all have their special way to attack them as well. Some use a bench for support. Some use pink dumbbells. Some pick up the biggest oldest rustiest dustiest dumbbell in the place and yank it around for a couple reps and slam it down and then tell their bro’s they just beasted that shit.
That is why the Kroc Row is wonderful move. It is unmeasurable against anyone but yourself. You must decide how many reps you are going to do and with what weight. And when you get there, you decide to hit a couple more, forgetting you have another arm to go. As with anyone doing DB Rows, you must find your grove. Where you are the strongest. And when you work at such a high rep range with such a heavy weight, a lot of the bullshit figures itself out; hand to first rib, keep your core tight, elbow through, back flat or angled. If you are thinking about that stuff, do 10 more reps, then switch hands.
What are Kroc Rows? A rep PR in a single arm DB Row at given weight. 25 reps at 100, 20 reps at 120, 30 reps at 85. Set a rep record at whatever weight. Then use straps and set a rep record with straps. Get above 20 reps, and get heavier.
Advice: Do not do them with your knee on a bench for support. Put a hand on the dumbbell rack and keep both feet on the ground. With or without straps, squeeze the handle hard throughout. Breathe early and often. Log your work and remember what you got with previous weight. Beat that.
