Summer cycle

[ROB581211]

What's that wonderful looking stuff ya always put on 'em sweet taters??

It's amazing.

 

[Mr.B66]

Back night. I was feeling strong today for some reason. I had zero motivation going into the gym tonight. As soon as I hit my first set things started clicking.

Lat pulldowns
120 x 18
140 x 15
160 x 12
180 x 10
180 x 9

Wide grip cable row
140 x 14
160 x 12
180 x 10
180 x 10

Parallel close grip pull downs
180 x 8
160 x 10
160 x 9
140 x 12

Hammer strength low to high row
Single arm weight per side
135 x 10
135 x 10
135 x 10
135 x 10

Bent over BB row
Overhand
135 x 15
135 x 15
Underhand
135 x 15
135 x 15

Deadlifts
135 x 15 with 10 shrugs at end
225 x 10 with 6 shrugs at end
315 x 10
405 x 6
495 x 2
545 x 1

Incline pull machine
130 x failure
130 x failure

Im impressed ROB , that is a BEAST back workout !! Your killen it brother[emoji123][emoji123]

 

[jaymaximus]

Is there any difference on bent row between over and under hand? I always do under because its more comfortable...

 

[evarthecaveman]

Is there any difference on bent row between over and under hand? I always do under because its more comfortable...

I feel over more in my traps and middle back and under more in my lats

 

[ROB581211]

Is there any difference on bent row between over and under hand? I always do under because its more comfortable...

I would assume a little bit since the angle of your grip is different. Probably wouldn't make a difference in PL but I'm sure it has its advantages in BB

 

[Mr.B66]

Is there any difference on bent row between over and under hand? I always do under because its more comfortable...

I feel the underhand grip more in my lower lats and the overhand grip higher up in my lats and rhomboids!!!!

 

[jaymaximus]

Ill have to try them the other way. Over hand feels so un-natural to me...like anything I do is natty now

 

[brutus79]

I would assume a little bit since the angle of your grip is different. Probably wouldn't make a difference in PL but I'm sure it has its advantages in BB

Underhand has better bicep stimulation. Overhand allows you to bring your touch point higher up your chest assuming you are bent at 90 degrees.

Is there any difference on bent row between over and under hand? I always do under because its more comfortable...

 

[ROB581211]

Leg day
Squat
135 x 10
225 x 6
315 x 3
405 x 1
495 x 1
405 x 6 PR
315 x 6
225 x 10

Leg press (weight in total plates)
8 x 20
10 x 18
12 x 16
14 x 15
16 x 15
20 x 12

Leg extensions
170 x 10
190 x 10
210 x 10
230 x 9

Leg curls
90 x 12
110 x 10
130 x 10
150 x 8

30 long mins of cardio

 

[ROB581211]

Just out of curiosity is this low enough? I'm working at stopping closer to 90.

 

[Docd187123]

Bad angle to tell but it looks a hair high. The crease in your shorts at the hip should be lower than your patella. From this angle looks above it but hard to tell

 

[brutus79]

Too high. High bar squat is easier imo.... chest up and drives your hips lower.

 

[ROB581211]

Bad angle to tell but it looks a hair high. The crease in your shorts at the hip should be lower than your patella. From this angle looks above it but hard to tell

Good to know. I've been working on stopping before I bottom out. It's been a rough transition honestly. I've always gone as low as possible but if I really want to do this PL I want to make sure my lift are in order before I start. I really struggle with 495 on a walk out so it probably wasn't a good weight to use for a pic. Thanks for the insight. Looks like it's back to the box to keep training muscle memory.

 

[brutus79]

I did a session with docs coach and he showed me how to rotate my hips out away from each other so it impedes you going too low. I'm no coach so I don't know how to explain it.

 

[Docd187123]

Good to know. I've been working on stopping before I bottom out. It's been a rough transition honestly. I've always gone as low as possible but if I really want to do this PL I want to make sure my lift are in order before I start. I really struggle with 495 on a walk out so it probably wasn't a good weight to use for a pic. Thanks for the insight. Looks like it's back to the box to keep training muscle memory.

Smart move. Squat to a box which is different than box squats. FYI I have the problem of going too low. Cuts what I squat a decent amount.

 

[ROB581211]

Smart move. Squat to a box which is different than box squats. FYI I have the problem of going too low. Cuts what I squat a decent amount.

I'll probably stick with 315-405 for working sets until I get the muscle memory down. I probably shouldn't messing that kind of weight unless I'm using a monolift. That's why I'm trying so hard to hit that 90 so I don't cut myself short on weight.

 

[ROB581211]

I did a session with docs coach and he showed me how to rotate my hips out away from each other so it impedes you going too low. I'm no coach so I don't know how to explain it.

I've just gotten a big head lately and started pounding out weight. I have a perfect box to use as a stopping point at my gym. It's about an inch under my knee cap. From what your describing it sounds like it would activate the glutes more as well.

 

[Docd187123]

I did a session with docs coach and he showed me how to rotate my hips out away from each other so it impedes you going too low. I'm no coach so I don't know how to explain it.

External hip rotation. The more you turn your feet out and in turn the femurs the tighter the joint gets at the pelvis. Less potential depth.

 

[Docd187123]

I'll probably stick with 315-405 for working sets until I get the muscle memory down. I probably shouldn't messing that kind of weight unless I'm using a monolift. That's why I'm trying so hard to hit that 90 so I don't cut myself short on weight.

Many PL feds compete with squat stands. The mono is safer but it shouldn't be your limiting factor.

 

[Mr.B66]

Just out of curiosity is this low enough? I'm working at stopping closer to 90.

View attachment 30447

Holy shit....5 plates, thats big ROB real big. Very impressed[emoji4]