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ok Eric. ill do regular rows next time round.

I don't remember about the rows before but whether you "knocked out 185" or just 50 I don't care. I just want to know if you did them correctly, lol. If you did do them correctly then you failed to generalize that. It's not like the JS rows are completely different in every respect.

I'd really like to see how you do the regular rows. And remember you can pause at the bottom if you like if that isn't too hard on you in terms of supporting all that weight.

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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.

no worries E. ill do regular rows and put up the vids for u. i know i know how to do them

hehe

but i am thinking that perhaps what i do know is the problem. in the sense that after u have a look at my vids ur gonna be like "see...this is ur problem here" and ill realize that shit! i learnt this wrong right from day 1 damnit!!!

but, its a learning process and its never ending. and i know ill do it the right way.

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That has to do with the certain general rules I was talking about. You tend to treat every individual exercise as a whole new learning experience and it really shouldn't have to be that way. And especially when you're not talking about high skills movements like the O lifts.

So I watched the sec vid and it's actually a bit better. But the spinal flexion is scary! Good thing it's only 145. Ouch.

Summer '07 Upper-Lower Split
LOWER 2 - WEEK 12


Workout:-

Low Box Squats = 3 sets x 8 reps x 185 lbs (85 kgs)

Romanian Deadlifts = 3 sets x 6 reps x 165 lbs (75 kgs)

Single Leg Romanian Deadlifts = 2 sets x 10 reps x 60 lbs (30 kgs)

Glute Ham Raises = 2 sets x 8 reps x BW

Standing Ab Pulldowns = 2 sets x 10 reps x 70 lbs (35 kgs)

Hyperextensions = 1 set x 15 reps x BW

TOTAL POUNDAGE:-

W12 --->>> 7,710 lbs
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> 11,910 lbs
W8 --->>> 11,115 lbs
W7 --->>> 14,500 lbs
W6 --->>> 11,880 lbs
W5 --->>> 6,375 lbs
W4 --->>> n/a
W3 --->>> 15,060 lbs
W2 --->>> n/a
W1 --->>> 14,560 lbs

Overall Impression:-

good workout. took vids of 2 sets of low box squats, 2 sets of single leg RDLs and 2 sets of GHRs. the whole damn collection is over 20 MB so its gonna take some time to upload it to youtube...so please be patient

Low Box Squats: they felt tough but i think i did them with good form.

Romanian DeadliftS: felt good.

Single Leg Romanian Deadlifts: ok u guys are going to laugh a lot at these 2 vids. on the first one, i started out with my right leg and it was ok. then i shifted to my left leg and i couldnt balance the first few reps. i got the hang of it eventually. in the second vid, i start off with my left leg, have a few start up problems and then i shift to my right. here too i have some balance issues. damnit, this looked really really goofy. but, i hope to get better at this with time. after doing this exercise my hams and my ass were hurting a LOT.

Glute Ham Raises: my ass was hurting a lot. i dont know how i managed to do these. they werent perfect, but i tried to work on my form. not all the GHRs were good but im sure a few reps were.

Diet: great food. ate tons of food.

Overall: it was a good workout. i liked it.

hope everyone's week is going good.

thanks for reading

peace

You should have done the single legs first. RULE: Alwasy do the most complex exercise first. The one that requires the most nervous system coordination, etc.

Actually I had meant to suggest you skip them until you're sure about your back. Let's hope it does well.

I would have rather you done less reps on those getting started. In any case don't do them to the point of high fatigue until you get the coordination down. Otherwise it's a good way to get hurt. They will still have tremendous benefit without doing as much. Truthfully if you felt up to it it would be better to add another set at lower reps to get more rest in. Basically when doing these types of things you want to end while your still ahead, so to speak. In other words end while you're doing relatively well rather than allowing yourself to break down. Once you have the vids up I'll let you know what I think though and probably 10 reps is fine at that weight.

ok Eric. ill do unilaateral RDLs first next time. damn...this reminds me of that generalization pm of urs...damnit!!!

ok, on another note, on set 1 when i worked on my left leg, my back looks a little wierd because of lack of co-ordination. but then in vid 2 (set 2) i start off with this leg and i learn to lower the weight a little away from me which helps. ull know what im talking about when u see the vid because my right leg doesnt raise like it should. it raises at an angle to bring stability and that causes a slight ofset in my stance. ill show u the vids so u can critique....

It's kind of early to critique, probably. Everyone is going to look funny when they first attempt this. But I'll point out if I see anything glaring. But I know what you mean about the angle of the back leg. Don't hesitate to lower the weight if you need to get it right.

The Video: Click Here

Wow. I think you did fantastic on the unilaterals for you first time. Obviously the left side was the weaker one. Damn it was a whole lot better than the first time I did them. Concentrate on keeping your upper torso and hips as level as possible. Not that you can fully achieve this but concentrate on it

GHR's were an improvement. You were still bending but I could see your were trying your damndest not to. Keep it up.

But I'm pretty certain from watching all that you still have quite excessive lumbar arch. We need to get you on the proper stretching routine (I thought we already had, lol).