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 :(

Get well soon.

Friday April 25th/2008

Well seeing as my deads day went terribly last time I thought I'd replace my volume squats with deads this time. I'm glad I did. Brought my morale back up.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 2x3,1x2,1x1

Well I was shooting for a 3x3 and it almost worked out. I got the first two sets done. I pulled 2 reps of the third set and felt my back rounding on the third so I stopped. I went and spotted my buddy on one squat set and then came back and pulled the last rep. Not perfect, but I'll take it.

Bench
- bar x 5
-135lbs x 4
-155lbs x 3
-175lbs x 2
-195bs x 1
-205lbs 3x3

Got this up and was pretty damn happy about it.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8

I've realized I need to work on my hamstring ROM alot. Its pulling my lower back out I think which is what is giving me the trouble.

BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 3
-115lbs x 3
-125lbs x 3
-135lbs x 1 (old PR)

Well we weren't really sure where to go with MP rep scheme today so I decided I'd work up to my best triple. I just barely got 135lbs but considering that was my old PR, this was a bench day, and I'd done work sets prior to that set... I was pretty happy. I've definately gotten stronger here and I'm lookin forward to testing the new max on a day with fresh shoulders.


Hanging Leg Raises

bw 3x10

Got it this time. Bout time! lol Now I'm aiming for 3x12


DB Side Bends
65lbs x 5
85lbs 1x10

I think this exercise has to go. I could feel my back hurting again from this exercise. I'm sure there has to be better oblique exercises anyways. So, I think this is cut for now.

Diet

noon - 1.5 scoops of whey in 1 cup of oats

1:00 - workout

2:30 - PWO - 2 scoops gainer

3:30 - PPWO - single burg

5:30 - 1.5 scoops whey ... lame I know but I'm headin out soon so I didn't have time

Not the best diet day but o well....


Thougths

Well its getting pretty close to being time for maxes to start. I think the next time I know my back is rested I'm going to try my DL max. I'm going to try 245lbs 3x3 one more time on squats and then the next time I'll max that. Bench has 1 or 2 more progressions I'm hoping and then I'll test that too.

IronWorker

try the side planks man...or put the db over your head and do side bends...i dunno if you have tried out russians twists or not...but they get me burning when i throw them in once in awhile...

Planks sound alright.

I looked into the russian twists but I have never tried them. Maybe now is the time.

IronWorker

Monday April 28th/2008

Well I slept 4-5hrs last night and my gym day definately reflected that...ouch. Damn exams. On the bright side, that was my last exam...possibly ever! I should technically have a degree in Mechanical Engineering if I pass everything! So thats something to be happy about.

Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
-245lbs 1x2,1x3,1x0

Well I just didn't have it in me today. I couldn't get my self all revved up to do it. Very dissapointing since it was worse then last time.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175lbs x 2
-195lbs x 1
-210bs 3x3

Finished this...thank god. Something went good.

Pull-Ups

bw+25lbs x4,3,3
bw x 5

I think I'm going to change up to higher reps for a while and work downwards in reps as I work up in weight.

Dips

bw + 25lbs 3x10

Just barely squeezed these out.


Calf Raises

Skipped


Hamstring Curls

Skipped


Diet

8:30am - 1.5 scoops whey and 1 cup oats

10:30am -can of tuna and spinach

12:30 - burger

2:30 - exam

4:00 - chicken breast in a whole wheat wrap

4:30 - workout

5:45 - PWO - 2 scoops gainer

7:00 - PPWO -steak and whatever else my gf is cookin


Thougths

Well once again I've proved that sleep is a huge part of a good workout. I'm going to visit my family for a few days so I'll give my body a good rest there and when I come back I think its time to hit maxes.



IronWorker

congrats on the degree.............................if you pass :)

Sometimes a week off is the key. Goodluck with everything.

Some time off could help a lot and good luck with the degree :)

Thanks guys. I'm thinking the time off could be just what I need. Let my body get caught with all the stresses I've been accumulating.


IronWorker

nice work man been reading through your recent entries and you are shifting some impressive weights there man :) also good luck with your tests hope they go well

Thanks man. I'm not where I want to be yet (who really is?) but I think I'm on the right track.

IronWorker

Monday May 5th/2008

Well I got back from my home town yesterday. I decided it was time for a max test for deads and MP. I got some PRs but yet I was dissapointed. Maybe I expected too much.

Deads
-80kg x 4
-100kg x 2
-120kg x 1
-140kg x 1
-160kg x 0
-150kg x 1 (5kg PR)

I was really hoping for 160kg... I had it off the floor but I felt like my form might suck really bad if I kept going so I put it down. I got 150kg without too much difficultly. I feel like on a good day I shoudl be able to pull 155 or ever 160kg. I think I will revisit this max attempt soon.

BB Military Press
- bar x 5
-85lbs x 3
-105lbs x 1
-125lbs x 1
-145lbs x 0
-140lbs x 1 (5lb PR)

I thought I should definately have 145lbs but I guess not. I just barely squeaked out 140lbs which is a 5lb PR.

Pull-Ups
bw + 25lbs x 4
bw x8,6,5

I think I'm going to start with my bw and build it up to a 3x10 or something and work up from there. I always seem to get stuck around 25lbs with pull ups.

Dips
bw +30lbs 3x10

Just barely squeaked out the last rep. I thought this would go worse because of MP today but I got it which was nice.

Light Front Squats
bar x 5
115lbs 3x5

I was just fricken beat by this point and even this seemed like alot.


Diet

11:30 - chicken breast, with noodles and veggies

1:30 - 1/2 can of chicken in a whole wheat wrap

3:30- single burg

4:30 - workout

6:00 - PWO - 2 scoops gainer

6:30 - PPWO - chicken breast with whole wheat pasta (too close to PWO...couldn't eat it all. The gf had it ready tho so I had to eat it.)

9:30 - 1.5 scoops whey in milk

Not too bad of a diet day considering the amount of groceries left in this house.


Thougths

Well I got a couple PRs which, now that I think about it, is great. I was kinda disapointed today but I think I might revisit this max day soon when I'm feeling a little more energetic. All in all I guess it was a pretty good workout.

IronWorker

Don't beat yourself up. You got some new PRs and saw when you started to run out of energy. Next time make sure your rest and diet are where you want them and give it another shot. You will do well. :weights:

You're doing good.

For what it's worth, on the pullups, you've been sticking to sets of 5 pretty much? If your goal is to break the 25 pound barrier then don't worry about reps as much as weight. Try sets of 3 or even 2. Rest as much as needed to get some good numbers in. You are obviously very good and accomplished at pullups so you can probably work them in advanced ways. Even some clusters or what have you. Once you break through and are using more weight you can always go back down if your goal is to get 5 reps sets at some given weight...which should be easier at that point. Of course, keep doing the bw sets at the end because that helps keep up the endurance but if your primary goal is to go heavy then don't let overvolumising stand in your way.

Thanks Widdoes and Eric for the motivation. I'll try what you said about pull ups next time.


IronWorker

Wed May 7th/2008

Well I worked all day at my uncle and autie's place that they're reno'ing. I was stiff and sore and not energetic at all so today was not the day for maxes. Oh well, another day.


Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 3
- 235lbs x 3
- 245lbs x 1

Well I was hoping to get up to a heavy set of 3 at 245lbs but I have been running around doing contractor type things all day so I guess that drains a guy more then I realized.

Bench
- bar x 6
-135lbs x 4
-155lbs x 3
-175lbs x 2
-195bs x 1
-215lbs x 0
-185lbs x 7,5

Well I thought maybe I'd try to just hit my old PR of 225lbs and then next time go for a new PR but that didn't work out too well at all. Workin all day sucks.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-60kg 4x8

I think I might redo 60kg. The last rep of each set didn't feel that solid.


Hanging Leg Raises

bw 3x10

This was pretty tough cause I have a huge blister in the middle of my hand but I kinda had to hang off my fingers.

DB Side Bends
skipped


Diet

11:30am- 1.5 scoops whey, 1 cup oatmeal

1:30 - chicken and whole wheat pasta

3:30- perogies and chicken

5:30 - 2 scoops gainer

7:00 - chicken and whole wheat pasta

7:30 - workout

9:30 - PWO - 2 scoops gainer

Alot of carbs today. I think I needed them though. When I work I get mega hungry.


Thougths

Well it looks like I'm waiting for a more solid day to do maxes. Hopefully that comes soon cause my body needs a reset like crazy.

IronWorker

Not to worry about the benches and squats, youll get em next time,Nice deadlifting tho IW good stuff. :)

Agreed.

Lifting after working all day is fun... get to do that tomorrow after landscaping for 8 hours. Woo. Nice deads

Thanks guys. I think if I did this work all the time it wouldnt' be so bad because your body would be somewhat used to it. I am just doing this for my uncle as he needs to get this house ready to sell so its a big shock to my system.

Anyways, thanks for all the compliments.

IronWorker

working sucks dude...i agree :)

nice numbers though...nothing to shake a stick at.


btw...next time you try max bench...there is a post in monsta's journal about warmups...i think talo posted it...i used it a few weeks ago when i did my max and i think it worked out real well...

That is definitely a good post on warm-ups. It should help you out when you go for a max bench. Good luck. :weights:

Saturday May 10th/2008

Squats (volume)
- bar x 5
- 135lbs x 5
- 175lbs x 3
- 195lbs x 2
- 210lbs 3x8

Done and done. Wasn't sure when I started cause I worked all day again but it wasn't as much ladder climbing today so I felt better.


Bench
- bar x 6
-135lbs x 5
-175lbs x 3
-195bs x 1
-215lbs 3x3

Very happy that I finished this. It was a slow grinder for the last reps but I got it. Score.

Pull-Ups

bw+25lbs 3,3,2
bw x 6

I just did as many reps as I felt were very good quality and then stopped. I like this method better.


Dips

bw + 35lbs x 7,6

Ran out of time. Gym closed. I failed anyways. Oh well.


Calf Raises
no time


Hamstring Curls
no time


Diet

11:30am - 1.5 scoops whey and 1 cup oats

1:30 - ham and cheese sandwich

3:30 - 2 scoops gainer, muffin, coffee

6:30 - roast beef sandwich

7:30 - rice and beef (east indian style...spicy!)

8:00 - workout

9:15 - PWO - scoops gainer

Well i know this isn't the best diet but I've been working all day. So, I bought a couple samiches before I went over.

Thougths

Well this day felt much better then last day. A little bit less intense work today. Not as much ladder climbing. Bench and squats were confidence boosters.


IronWorker

Oh ya, I looked for that warmup section but I couldn't find it. I found some sweet vids of Monsta lifting mad weight but no warmup stuff. If someone could link me to it that would be swoot. Thanks.

IronWorker

Thanks Pity. That looks alot like what I use already. The only real difference I see is that I don't do two sets of those lighter weights.

Nice work on the bench and squats. :weights:

Thanks widdoes! I appreciate all the encouragement.

IronWorker

No problem. Keep up the good work.

way to finish your workout I-dub. i know that was a great feeling.