[Gallium]

strong rows!

[tooosh]

Your rows are pretty good. Try not to use any hip drive, keep everything still except your elbow and shoulder joints.

[gsandhu]

Your rows are in fact not good. You are doing pendlay rows yet are not starting it from the floor, you are wearing gloves and using what appears to be a mixed grip. Also you are rowing to your belly, not your lower chest/upper ab region. Use a ****ing double overhand grip ditch the stupid gloves and do it properly fool . Here is how you do a pendlay row: http://www.youtube.com/watch?v=EJLNa...1&feature=plcp

[The_Blade]

(Original post by gsandhu)
Your rows are in fact not good. You are doing pendlay rows yet are not starting it from the floor, you are wearing gloves and using what appears to be a mixed grip. Also you are rowing to your belly, not your lower chest/upper ab region. Use a ****ing double overhand grip ditch the stupid gloves and do it properly fool . Here is how you do a pendlay row: http://www.youtube.com/watch?v=EJLNa...1&feature=plcp

Im using both underhand grip and Im adding height to the floor because Im rowing from 10kg plates. Bar touching the belly is acceptable imo.


Ill try to ditch the gloves and touch near to lower chest

If thats you.....then you are strong

[liftorrot]

(Original post by The_Blade)
Im using both underhand grip and Im adding height to the floor because Im rowing from 10kg plates. Bar touching the belly is acceptable imo.


Ill try to ditch the gloves and touch near to lower chest

If thats you.....then you are strong

To be strong you don't need gloves.
Seriously in the long run it won't help you .

[Mdawg]

(Original post by The_Blade)
Im using both underhand grip and Im adding height to the floor because Im rowing from 10kg plates. Bar touching the belly is acceptable imo.


Ill try to ditch the gloves and touch near to lower chest

If thats you.....then you are strong

Raising it off the floor slightly is fine but you should try to row to where you bench on your chest. It's supposed to be as close to the opposite movement as possible.

[The_Blade]

Ok guys Ill try. I may need to reset though

[HFerguson]

Yeah those are not pendlay rows, far from. It's fine to row like that, just don't call it what it's not

THIS is Pendlay teaching the Pendlay row. Grip similar to bench, rowed to the xiphisternum, each rep reset from the floor like a deadlift, hip angle stays the same, no hip extension, tension on the hamstrings.



keep up the good work bro

[The_Blade]

Reps X KG (LB)


Press
5 x 42 (92.4) Form Improved
5 x 42 (92.4) Form Improved
4 x 41 (90.2) Form Improved-1rep

REDO once more!



Deadlift
5 x 97 (213.4) +1kg
1 x 98 (215.6) I put 99kg on but one of the weights fell of the bag as I did it!
3 x 99 (217.8) +2reps

Video



Chin Ups
8 x 5 (11)
8 x 5 (11)



________

3 x 99kg + 6kg:





My chinup tree (click)

[The_Blade]

Starting from next week Im going to bench and press more frequent.



Week 1

Monday: Bench 2x5 , Row 3x5 , Lying Leg Raises 3x10

Tuesday: Press 2x5 , Deadlift 1x2

Wednesday: Bench 3x5 , Rows 3x5 , Lying Leg Raises 3x10 (optional)

Thursday: Press 2x5 , Deadlift 1x2 , Chinups 2x8

Friday: Bench 3x5 , Row 3x5 , Lying Leg Raises 3x10



Week 2

Monday:Press 2x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10

Tuesday: Bench 2x5 , Rows 2x5 ,

Wednesday: Press 3x5 , Deadlift 2x1-5 , Chinups 2x8 (optional)

Thursday: Bench 2x5 , Rows 2x5

Friday: Press 3x5 , Deadlifts 2x1-5 , Lying Leg Raises 3x10

From Babylover:

1. Why higher frequency for the beginner.
Typically this applies to the weak, under conditioned and skinny or fat/weak guys. People with a comprehensive need a slightly different approach. For simplicities sake, we will stick to the skinny 130 pounder.

People need to break out of this false paradigm of 'split versus fully body' and various stupid **** like 'gh release from squats make your arms bigger.' This type of thinking belongs in the early 2000's when fat guys who lift weights got on the internet and started justifying why they look like ****.

The issue at hand is FREQUENCY. How many times a week are you performing movements. For the absolute beginner this is extremely important. Why? Because the more often you perform a squat, bench, dead, press etc, the faster you teach your CNS to activate what you have. This is crucial for laying the foundation for the rest of your career.

By far my best body part are my legs, and what did I do? Squat a ****load, and often. Prior to injuries I would squat more often in a month than most people will in 2 years of training. This has incredible results, and it's because of the same reason splits seem to work. I know that seems weird, but think how much VOLUME I get training at high frequency. Doing 60+ reps a week at 90% of 1rm is going to do things to your legs that not even the most intense 20 set leg session will.

So, this is why the principle behind SS works so well. It just gets people training often, and training heavy. Any beginner I train does a modified SS, but until 6 months I won't have the results to show you all. I will detail my modifications later.

Results speak loudest.

3. So what do we do instead

a. Train more often! I advocate a minimum 3x a week, but how often are beginners, once the initial soreness subsides after the first week gunning to train more. To which fat unconditioned idiots always cry 'overtrainig.' Let me make this very clear. Someone who can't squat 225x5 is physically incapable of overtraining. You simply do not have the CNS recruitment to overtrain. So, instead of sticking to the A B A, B A B, format, train as often as you feel like it. If you can go 6 days straight alternating the two workouts, all the power to you, if you are starting to feel to beaten up, drop back to 3-4. Either way, just train MORE often. You need to stop thinking session to session, and instead sit back and realise how much more volume you will complete over a 6 month period training 4x a week instead of 3. That's a 33% load increase just from doing one extra session.

If you don't know who he is already he can squat 267kg and deadlift 320kg....at 19 years old. He has 6 years of experience. I trust him.

[The Blind Monk]

Brotip: lots of pressing and a lack of rows/rear delts/upper back work will not end well.

[sconter]

(Original post by The Blind Monk)
Brotip: lots of pressing and a lack of rows/rear delts/upper back work will not end well.

this.

[The_Blade]

Reps x KG (lb)

Bench
Warmup: 8x34 (74.8) (2mins later) -- 5x43 (94.6) (4mins later)...

5 x 58 (127.6) +1rep
5 x 58 (127.6) +1kg Just just got last rep!
4 x 58 (127.6) +1kg

The last 2 sets I bounced off my chest. Still this is a huge improvement from last time (for me).




Pendlay Rows
5 x 60 (132)
5 x 58 (127.6)
5 x 58 (127.6)

I realized that what I was doing before was not in fact pendlay rows. It was barbell rows. I wasnt expecting such a big diffidence in weight.

In this session the width of my grip was same as bench (so wide grip), my back was parallel to the floor and I use an overhand grip. Didn't expect to jump from 70kg to 58kg. Well at least my rear delts are hit more.





Lying Leg Raises
10 x 5 (11)
10 x 5 (11)
10 x 5 (11)


I tried the new one of lying leg raises (video and image below).
The old way I couldn't keep the plates between my legs and god knows how long this took me to set up.


________

Lying Leg Raises:







Pendlay Rows:





My work out area:

[The_Blade]

Start of New Routine


Reps X KG (LB)


Press
5 x 43 (94.6) +1kg
5 x 43 (94.6) +1kg


Form wasn't actually that bad. Bar went down to neck level.



Deadlift
5 x 98 (215.6) +1kg Video
3 x 99 (217.8) Tried to go for 4 reps but failed.

Hard. The sweat on hands was letting me down and almost dropped the bar. Think Ill go back to gloves.



Lying Leg Raises
10 x 6 (13.2) +1kg
10 x 6 (13.2) +1kg


__________


Notes

First time I ever worked out with a partner (who's a shrimp)

_____

Deadlift 5 x 98+6:




My mate is trying to get his form correct. This is 2nd time deadlifting

[tooosh]

(Original post by The_Blade)
My mate is trying to get his form correct. This is 2nd time deadlifting

If he can't get his back straight in that position, he should lower his hips until he can and work on flexibility.

[sconter]

(Original post by The_Blade)
Start of New Routine


Reps X KG (LB)


Press
5 x 43 (94.6) +1kg
5 x 43 (94.6) +1kg


Form wasn't actually that bad. Bar went down to neck level.



Deadlift
5 x 98 (215.6) +1kg Video
3 x 99 (217.8) Tried to go for 4 reps but failed.

Hard. The sweat on hands was letting me down and almost dropped the bar. Think Ill go back to gloves.



Lying Leg Raises
10 x 6 (13.2) +1kg
10 x 6 (13.2) +1kg


__________


Notes

First time I ever worked out with a partner (who's a shrimp)

_____

Deadlift 5 x 98+6:




My mate is trying to get his form correct. This is 2nd time deadlifting

do overhand grip. why are u teaching him to do alternate?

[Mdawg]

Why the hell is he wearing jeans? No wonder he couldn't get into position.

[The_Blade]

(Original post by sconter)
do overhand grip. why are u teaching him to do alternate?

Most people use alternating grip?

I find it my comfortable myself.

[sconter]

(Original post by The_Blade)
Most people use alternating grip?

I find it my comfortable myself.

it is wrong, change it.

[The_Blade]

Reps x KG (lb)

Bench
Warmup: 8x34 (74.8) (2mins later) -- 5x43 (94.6) (4mins later)...

5 x 59 (129.8) +1kg last rep was a force rep | Video.
5 x 59 (129.8) +1kg last 2 rep was force reps.




Pendlay Rows
5 x 59 (129.8) +1kg
5 x 59 (129.8) +1kg

Felt easy. Form could of been better but I forgot to keep my body completely motionless


_____

First time Iv had a spotter for bench and feels good!

Bench (bad view):






Rows: