Hmmm, so you are supposed to pull your elbow back along your body. What about a pendlay row? This video shows her bringing her elbows out quite a ways. I was led to believe this was proper form. Am I wrong?


Thanks for the help,

IronWorker

Facepulls are an example of that pity, yes. But I was thinking of the prone lateral dumbell exercise. Facepulls also have you keeping your elbows up at the same level. This is a scapular stabibility exercise.

That's not perfect form. But here elbows aren't too far out, per se, it's her technique. She would have to get her setup nailed down. The problem here is the shoulders are not locked back. She is using scapular elevation as much or more than protraction. If she locked her shoulders down more, focused on proper scapula movement then here arms would come in more, I think. She would also then be able to achieve more thoracic extension and a tighter scapular pinch at the top while spreading her chest. Instead here upper torso travels toward the bar. Maybe some tightness in the pecs as well here.

But the fact is I see very few people who are able to do a good row off the floor. The lower back is dipping below parallel, they have no control and most should be using much ligher weights. the other problem is improper positioning and not knowing the difference between scapular elevation and scapular protraction.

Here elbows aren't flared out that much for a barbell row. I think she could probably bring them in but the point is kind of like when your do bench press. You don't flare out your elbows but the doesn't mean they are going to hug your body the whole time either. Some will have their elbows in a bit more but the point is you don't flare them out purposely away from the body. The grip width will play a role as well. With dumbell rows the elbows will normally be even closer in to the body since you are not limited as much by the path a straight bar forces you to choose.

Every row variation is the same basic technique.

Thursday April 17th/2008

Squats (volume)
- bar x 5
- 135lbs x 5
- 175lbs x 3
- 195lbs x 2
- 205lbs 3x8

Pretty happy about this. Volume squats are always tough but sweet when you finish.


Bench
- bar x 6
-135lbs x 5
-165lbs x 3
-185lbs x 1
-195bs 3x3

Switched over to a 3x3 cause I wanna get max tests on the road here soon. I think if I waited too long my body will just build up too much fatigue and strains.

Pull-Ups

bw+22.5lbs 3x5

I think I got er done today. Barely.

Dips

bw + 20lbs 3x10


Calf Raises

Skipped


Hamstring Curls

Skipped


Diet

7:00am - 1.5 scoops whey and 1 cup oats

9:00am - 2 scoops gainer

11:30 - burger and fries...yum

noon - workout

1:45pm - PWO - 2 scoops of gainer

4:00 - chicken breast in a wrap


Thougths

Well considering I've been getting up at 6:30 lately cause of exams, I think this workout went pretty good. My diet has kinda sucked but its a combination of lacking groceries and exams keeping me busy. I just got groceries today so I should be good to go now.



IronWorker

Very nice Pullups IW , they are a tough exercise.

question I-dub. are those sets you are doing prior to the 3x3 just for warm up. i would think you caould just get in a set of ten of a good weight and then maybe be able to get over 200. just a thought of mines. i could be wrong but it was just a thought

Looking forward to seeing those max numbers. Keep up the good work.

Monsta, yeah everything before the 3x3 or 5x5 or whatever I'm doing at the time, I consider warm up weights or acclimation weights. I dont' really like doing high rep sets for warmup as I feel it takes away valuable energy whereas warming up with low reps at higher intensities, I feel, acclimates the mucles to the weight you'll be lifting while not taking away significant strength.

Thats my thoughts on warmups.

IronWorker

Sunday April 20th/2008


Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x1
- 245lbs 2x3,1x2

Well this is definately a PR for me even though I didn't hit all my reps. I really think I should have been able to do all the reps. Oh well, I'll try again to get the 245lbs 3x3 next time. Then its on to maxes within the a couple weeks or so. I was pretty choked about not hitting this but realized that I've come quite a ways with my squats.

Bench
- bar x 6
-135lbs x 4
-155lbs x 3
-175lbs x 2
-185bs x 1
-200lbs 3x3

Not too bad! Hoping to go up a couple more times on this then do max test.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-52.5kg 4x8

Higher reps is feeling better on this.

DB Military Press (standing)

-40lbslbs 4x8

Done.

Hanging Leg Raises

bw x10,10,9

Getting real close to that 3x10. Will probably just work towards a
3x12 once I get that.

DB Side Bends
65lbs x 5
90lbs 3x10

Grip strength can sometimes be a problem for the last few of these. Also, I think I hurt my back on this... I guess I just dont' consider the DBs I'm using to be big enough to hurt your back...apparently if you're not careful, they are! Ouch. Hopefully I heal up for deads.

Diet

11:00am- 1.5 scoops whey, 1 cup oatmeal

12:00 - workout

2:00- PWO - 2 scoops gainer

4:00 - 2 double cheese burgers...:biglaugh:

9:00 - 1.5 scoops whey

Well the eating wasn't so good today. I was at my uncle's place helping with some reno's so thats partially why.


Thougths

Well getting very close to maxes and getting pretty excited about it. I think I stand to make at least some progress on everything. I'll keep you informed.

IronWorker

Wednesday April 23/08

Well this is one of the roughest gym days I think I've ever had...

I put off deadlifts for an extra day since my back was still sore...well then I slept like shit and had to get up for a final. So the back was not healed...

(attempt at) Deads
-60kg x 5
-80kg x 4
-100kg x 2
-120kg x 1
-140kg x 2

Well I was sposed to do a 3x3 but right away I knew something was up. I had the power to do it but it just felt painful. So I stopped. Damnit, major piss off. So, I haven't deadlifted heavy in 3 weeks or so now.

(attempt at) Overhead Squats
Well I threw the bar up there just to stretch out the shoulders to find I had shooting pains in there. I don't know where that came from but I just about lost it.

I left the gym early, skipped everything else. You want to see a grown man cry...well this will just about do it for me. Extremely frustrated with my lower back these days. It does not heal like it should. Seems I slightly reinjure it everytime I do squats or deads and then sometimes I hurt it so bad that I have to skip the next workout or go real light. What am I doing wrong?!

Well needless to say, it was a bad day.


IronWorker

suck man :(