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Personal Journals discussion on Ross' Strength Journal, within the Members Section; Ross, on the rows I've been though this all. Don't worry about JS rows versus this or that. Do what ...


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Old 02-12-2008, 11:57 AM   #121
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Ross, on the rows I've been though this all. Don't worry about JS rows versus this or that. Do what you have to do. Don't let someone tell you what is better for you. If you need chest suported rows then do them. The good thing about that is it's a row that is centered all in the upper back pulling muscles. Don't be afraid of variety. Nothing wrong with cable rows if you can do them properly. They are not as tough on your back. You can do one arm dumbell rows which are great. You will feel them in your lower back "muscles" but not in the spine since you will have support. Hell, you can do supported rows with dumbells off a bench. All sorts of other options. They will all be good. My only thing to warn would be not to rely all the time on a machine with a fixed range of motion.

There is nothing magical about JS rows. I did them for a long time. The fact is while I got somewhat stronger on them as an exercise I didn't see much other benefit. At the same time they aggravated not only my lower back but screwed up my upper back. But I was doing them to the letter. Not just straight barbell rows from the floor.

Do what you gotta do. It will all be good. It will all "work". And remember, why would you use 'variety' in pushing movement but only ever use one row? It's ludicrous. The ideas behind variety in this case is to help keep the shoulder girdle healthy and not varieity for the sake of it or to "shock" the muscles.

P.S. IMHO, 'extreme stretching is a crock of shit. BS pseudoscience. It may help with recovery a bit but the only other thing it will do is rob you of power. Don't underestimate the devoted disciple effect and the power of placebo. Good way to hurt yourself. Most of the stretches are not even good stretches to start with. They overexted the joints by the time you get a stretch in the muscle.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 02-12-2008, 12:23 PM   #122
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Thanks for the feedback. I agree entirely. I really like doing the chest supported rows, but I feel like I'm not developing my back as well as I could. I can feel the muscles working, but it's all in the upper back. I am going to replace or supplement with some one arm dumbbell rows starting Friday or next week. I was thinking about this Monday. I hope it will help my shoulder more also.

I am focusing a lot on my form right now. My left trap is underdeveloped. It's better than it used to be, but it's still not good. I do wonder if part of it is due to the bum shoulder. Also, I think my collar bone was broken at some point on that side because of the zig-zag shape.
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Old 02-12-2008, 12:58 PM   #123
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Dude rows are FOR the upper back. This ain't rowing a boat. The DB rows will be good. And you get a lot of core work from it basically since you are loading unevenly. But just worry about getting proper form and progressing and you'll be fine.

The uneven trap could most definitely be from the bum shoulder.

If you focus on 'development' then you have a very tenuous feedback. But if you focus on getting stronger and better at the movements the development will come.
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Old 02-12-2008, 04:59 PM   #124
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Haha I know. I was thinking about the stabilizing muscles used when doing rows from the floor. That was completely irrelevant to the conversation...brain fart. I am going to start doing some good mornings or something to work on my lower back.

I quit doing the 'extreme' stretching by the way. I got tired of it and it didn't seem to help. I just lowered the intensity and the duration of the stretching and it still has the same effect.

Thanks for reading my journal btw
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Old 02-13-2008, 10:37 AM   #125
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Deadlifts - 5X3 285, 305, 315, 325, 335
Standing Shoulder Press - 5X5 115, 125, 125, 135, 135
Chin ups - 5X5 BW
DB Shrugs - 2X8 60, 75
Straight Bar Curls

Back wasn't too bad...I payed specific attention to form and found that I was rounding out a bit. I fixed it before I got to my working sets. Kind of rounded out on my next to last rep though. Couldn't remember what weight to do for shoulder press. I will do 135 next week and 140 or 145 the following week.
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Old 02-13-2008, 12:40 PM   #126
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Old 02-13-2008, 04:03 PM   #127
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Haha I know...I just got messed up because last week I did Arnolds. The week before last I wrote down 'Military Press' when I actually did standing shoulder press. I did 115 for my 5X5 the last time I did that lift. And I ended up at 135 today...could have done 145 for my 5X5 today, but I want to be able to progress. And I wasn't expecting such a big increase. I can normally remember from one week to the next, but apparently I can't remember beyond that.
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Old 02-13-2008, 04:56 PM   #128
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if you don't want to shell out 95 cents for a notebook....i use my cell phone to remember stuff alot...it's got this little notepad feature...fricking godsend

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Old 02-15-2008, 04:40 PM   #129
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Okay, I'll PM you my address so you can send me your cell phone.
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Old 02-15-2008, 04:42 PM   #130
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Bench - 5X5 185
Squats - 5X5 265
Rows - 5X5 95
Accessory work

Good workout. I was going to try to do a heavy set of leg press after my squat workout, but I had one of those tiny hernia-type tears, so I stopped. Other than that it was good.
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