illusionz' ICF blog

175*10 is supposedly a 1RM of 233. Sceptical.

175*10 is supposedly a 1RM of 233. Sceptical.

The higher the reps the more inaccurate the 1RM indicator.

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do you do your barbell rows strict, or with a bit of momentum?
Im at 62.5KG for 5x5 and its becoming almost impossible to progress with perfect form

Yates style. Always end up with a semi shrug to help when tired. It's impossible to keep rows strict when tired tbh. I don't use my legs though, just get a tad more upright.

do you think yates style is just as good as the form blaha recommends?
i watched his vid discussing the yates style form and why its inferior to rowing to the lower pecs, but it obviously hasnt stopped you from squatting heavy ass weight

Yates style is definitely better. Bringing the bar up higher just puts more stress on the shoulders and takes work off the lats and onto the rhomboids and so on. Blaha talks a load of *******s a lot of the time IMO.

bringing the bar up higher puts more work on the lats if anything. if you bring it lower your scapula rise, which means your traps are pulling the bar up, the traps are very strong

Not really dude. Think about it physiologically. To work the lats effectively during rows, the elbows have to stay in close to your sides - it's that whole plane from having your arms overhead, bringing the elbows down in a vertical line and behind the body that the lats are responsible for - so overhead pulls such as pullups, chins, pulldowns and so on as well as rowing with the elbows in close to the sides. If you flare the elbows out to the sides, that's upper back work - the function of the upper back muscles (such as the rhomboids, teres as well as the rear delts) is to pull the arms from out in front to out to the side.

If you were to keep your elbows in close to work your lats, and you rowed the bar to your lower chest, you'd either be putting the shoulders in a very unnatural position, or you'd have to shrug your shoulders up, which of course brings your traps into play heavily.

watch 1:12 onwards and he explains it logically

[video="youtube;jWJzdo8SVN0"]http://www.youtube.com/watch?feature=player_detailpage&v=jWJzdo8SVN0#t=82[/video]

do you think yates style is just as good as the form blaha recommends?
i watched his vid discussing the yates style form and why its inferior to rowing to the lower pecs, but it obviously hasnt stopped you from squatting heavy ass weight

@IOE no, just did because I felt like trying and incline was in use. Same today.

Today

Bit of a yolo session. Incline and racks in use so just did bench. Squatted 2 sets as wanted to deadlift too. Meh. Decent weights all round considering still sore from tuesday bench and 10RM deadlift lol.

Bench
20*10
40*10
60*5
70*3
80*5,5,5,5,5

Squats
60*5,5
100*5
130*3
140*3
150*5,5

Deadlift
60*5
100*5
140*5
180*5

Rows
60*5
80*5,5,5,5

Chins and triceps

Lol 80kg on bench??
Who are you, 120lbs 13yr old?

Yeah pretty much. Got dat dere 4x bodyweight deadlift though. I know u mirin'

Yeah pretty much. Got dat dere 4x bodyweight deadlift though. I know u mirin'

Me? Lol i 16 and bench 125, so i dont know what you're talking about