Hey you'd probably like Renegade Rows. They're really a kettleball exercise but db's work fine. It's a plank variation where you get in a plank/pushup position on the kb's/db's an then row one. While maintaining the torso rigid of course and not using a lot of twisting to accelarate the weight. It helps to keep the feet kinda wide at first.

Also, as an alternative to barbell rollouts, if you have a regular old ab roller (cheap to pick) you can hook a band to one to provide resistance. Just whatever you can hook it to about around the same level as the roller. I got that from combatcore and it's very nice.

i have done the renegades many times...good stuff :) gonna work bar rollouts in next week.

Oh, yeah, now I remember :D

10/6/08

got some good rest the last two days. feelin good. got my xtend today...tried it out...also got a new little boombox for the workout room as my other one took a shit...it did last like...15 years though. got my little tricep rope for facepulls too :)

doing a 4 day workout...last week it was sunday/tuesday/thurs/fri...i think i can get away with doing the last two back to back, time permitting.


week 2, day 1:

foam/mobility/band walks/over unders/front plate squats

oh squats - 1 x 5

front squats - 90 x 3, 100 x 3, 110 x 3, 90 x 10

bench - 145, 3 x 5

chest supported rows, scap retract and depressed - 70, 3 x 10

facepulls - 25, 2 x 15

dips - 2 x 15

dead bug - 2 x 17

front planks - 2 x 1:45


shoulder posture is getting better. exciting. next week i'll graduate to deadbug version 2. the rows were interesting...went slow and focus on the scap.

3 videos today....since i don't think anybody saw my oh squat video but eric.

oh squat:

http://s219.photobucket.com/albums/c...MOV00149-1.flv

super butt wink squat:

http://s219.photobucket.com/albums/c...t=MOV00150.flv

normal front squat :

http://s219.photobucket.com/albums/c...MOV00151-1.flv

The butt wink wasn't as bad as you make it sound. Its there but I guess with your back problems you probably want your form to be absolutely spot on. Nice form on the OH squats btw ( I did see the vid but not until just now). You look very balanced and much more comfortable then most people I have seen trying to learn them.

IronWorker

i felt very flexible today...got some pretty good depth....but for my work sets, i stopped around parallel.

and thank you...you trying to oh squats iw?

IW is right. That was not bad at all. Your spine didn't really go past "straight" from what I could see. Way to be on top of things though.

That is sort of a wide stance for front squats..you'll have a bit of a hard time going low. I love the barefoot squatting..but with front squats I think it's permissible to have a shoe with a little heel lift if you want.

I still feel like a I see this sort of uneveness when you squat down. I can't really pinpoint it...

But GREAT JOB.

thanks...i'll narrow up the stance a bit on friday

Yes, I've done some OH squatting. Not lately but enough to know its tough stuff!

IronWorker

Nice workout ,Pity.