Hey Hopper,

Good stuff on the press PR. I just called adidas aust, they have 1 pair of adistar weightlifting shoes size 13. Just incase your interested. Too big for me. They havent had any in since this time last year.

MaRvO.

awesome job on the rows :)

keep up the good work!!

i await the row vids with great anticipation :)

nice on the pr man :)

thx guys heres the rows Pity just for you mate! :)



I think I may be too upright, but at least I felt them in the lats and upper back this time!!!

im not fit to critique but, when i do rows i try to keep my body from moving at all and i like to focus on the negative.

lower back was straight...so that equals a plus :) are you too tall to just pull them from the floor and then deload them on every rep? i built some small platforms for mine which helped greatly with that part.


not that i'm tall...just using standard weights...and the bar only sits like 4" off the floor :)

Why does he have to deload after every rep? I mean why whould he need to do that all the time?

This is what I've been talking about. Everybody focusses on deteils like deloading the bar or exact torso angle. Very small details which are nothing more than variables compared to the bigger picture. I could compare this, quite frankly, to worrying about paused benches or tempo before you have even really perfected BENCHING in general.

You're getting it but you're not quite there yet. I think it would help if you took a moment during setup to get in position properly. What you are doing is walking up, bending over, scooping up the bar and going to town. You never establish the position you want your upper back, shoulders, and chest to be in so you are starting from a deficit.

The proper thing to do is DEADLIFT the bar up....with a properly executed deadlift locked out....shoulders down and back, chest out...you know the drill.

Then go down as if you are about to do a romanian. That means you are going to keep the shoulders and chest in that position you've established just as you would if you are doing a romanian. Chest out, upper back extended, etc....

Then only when you have reached the desired torso position do you allow the scapula, which have been pinched together still, do drift forward allowing a little stretch. You do not allow them to elevate. The remain depressed. Then you row...

You might want to use even a slightly lighter weight so that you can really get a good tight pause at the top and FEEL that full scapula retraction and back extension.

i just like the deload because everything stops...and then you start again...no momentum transfer...i feel like i get more out of it that way...

i just like it :)

That's not necessarily true. Just because you set a weight down doesn't mean there is no elastic response in the muscles when you pick it back up. It still takes a few seconds. The difference being that it is EASIER to set it down for people since they don't want to have to support the weight between reps if they pause to let the spring response die. So my feeling is THAT is why you like it. Because you do regular barbell rows other than that.

Heck I can do romanians to the floor and get going like crazy bouncing that thing up and down. Deloading is PAUSING it's not just putting it down. The floor actually HELPS me gain that "momentum". When I do them to a bit below the knees I am not able to go as quickly. If you ever watch strongman comps they require them to pause between each deadlift rep...the very thing they DON'T want to do. And of course by definition the deadlift is a lift from the floor. But that does not erase the "momentum" (not a correct word here but...) they could gain, and want to gain if they were allowed to keep going quickly.

One of my problems when I was doing so called "js" rows is trying to do lots of volume with heavy ass weights off the floor is that I was using "momentum" as much as anything else. This I hardly hit my back at all from a strength perspective although I training "starting strength" or spring strenght a lot. Fat lot of good it did me as far as rowing and any transfer to other things.

Now when I actually do row off the floor I concentrate on going slower. I don't go hog wild just thinking about weight on the bar. I actually let it deweight. But I am able to tolerate more weight than I would if I had to support the weight while pausing. At the same time I want a lot of my rowing to be done with the weight on the muscles the entire time.

Nothing wrong with that but if you think about it when you DON'T like to have to support the weight, that may well be the very thing you should do more of. Deweighting and deloading is not necessarily the same thing.

i like momentum when i do my power curls...don't get me wrong :) and i used to do barbell rows with the weight never touching down...i think mainly i was just freaked when my form was really not good on js rows...i take a little time in between each rep...make sure everything is in the right place...get focused...and then pull it up...slow negative. rinse repeat.


deweight/deload....i just let go of the bar...all i meant :)