growl
New Member
Posts: 18
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Post by growl on Jun 18, 2007 15:57:27 GMT -8
Hi John, I know your system works because of the way I have used high rep sets in the past. They truly do push your weights in the lower rep sets and vice versa. I didn't have to make many adjustments (adding an extra set) in order to train my rows with your Rogue system. BB Bent Rows are on Monday. 6/11/07 115lbs. X 30 Wasn't to failure, just getting the weights right. 155lbs. X19 failure 185lbs. X 7 failure 6/18/07 155lbs. X 22 * 175lbs. X 12 * 195lbs. X 9 * All were to failure(or to success ) I am dieting hard now and I don't know how that will affect me but we'll see. My rowing muscles have staying power. I can push to true failure in some rep ranges and actually equal or exceed the reps in my next set if I use the same weights, after a few minutes. I cannot do this with any other muscle group to my knowledge.
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Post by John A. Casler on Jun 19, 2007 17:20:51 GMT -8
Hi Jeff, Is this a Rogue HIT training Log you're starting? Looks good. Please place * beside the Personal Records you set on each set. We'll keep an eye on you and see how you do. How do you do you rows? Since 185# was your first Failure set, I would like to see when you hit 185# for 15 reps (twice what you did) and then 185# x 20 (Oh Yeah!! its coming) If an old coot like me can do it, you young dudes have a lot of pressure. I stand on a couple railroad ties (cut down to 14") so I can get a good stretch. Hi John, I know your system works because of the way I have used high rep sets in the past. They truly do push your weights in the lower rep sets and vice versa. I didn't have to make many adjustments (adding an extra set) in order to train my rows with your Rogue system. BB Bent Rows are on Monday. 6/11/07 115lbs. X 30 Wasn't to failure, just getting the weights right. 155lbs. X19 failure 185lbs. X 7 failure 6/18/07 155lbs. X 22 175lbs. X 12 195lbs. X 9 All were to failure(or to success ) I am dieting hard now and I don't know how that will affect me but we'll see. My rowing muscles have staying power. I can push to true failure in some rep ranges and actually equal or exceed the reps in my next set if I use the same weights, after a few minutes. I cannot do this with any other muscle group to my knowledge.
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growl
New Member
Posts: 18
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Post by growl on Jun 19, 2007 19:33:00 GMT -8
Hi John,
I hope you don't mind if I use your system for my rows. It's been a long time since I've done BB bent rows without pre-exhausting my lats first with some other movement.
I went back and asterisked as requested. My first failure set was with 155 lbs. X 19.
Right now, I can only use your system for rows as I'm in the middle of some other things for other muscle groups which seem to be working nicely. The only other thing I'm doing for lats is a set of DB pullovers which are not done to failure but d**n hard. I do the DB pullovers after I work chest in the same workout with the Rows.
My BB Bent Rows are done with a narrow overhand grip. The inside of my hands are 7 inches apart. I'm gripping an EZ curl bar with the zig zag part pointing up into my hands, lined up with my middle knuckles. My upper body is slightly above parallel and I'm grabbing the BB off of a pair of jack stands. I go as close to parallel as I can without rounding my back.
I am working up to your recommendations for my calves also as I said in another thread. I may also use your system with other body parts in the near future. I am using the split you recommend.
Jeff
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Post by John A. Casler on Jun 19, 2007 20:35:35 GMT -8
Hi Jeff,
Just finished my training tonite. HARD, but moving heavy (to me) IRON always feels good to me.
Strangely enough, I don't generally feel myself much different than the average bloke, but when I start to push and pull on the FE2 its like the "incredible Hulk thing". Not that I bust out of my clothes or anything, but there is this feeling of untapped power reserve that just tranforms me into this solid stable machine to move this stuff.
It is a good feeling, and at my age, I'm glad I still have it.
If you're really serious about getting a good BO-ROW you have to build the foundation.
But even before that you have to learn one HUGE lesson.
The Bent over Row IS NOT a Lat exercise. It is a full body exercise with the lats being the primary movers.
And they can't move the greatest loads until you have a strong foundation.
That foundation comes from the position (Butt out, back arched, head up, and torso almost parrallel to the floor)
The hams and glutes may be the most sore of all the muscles for a while. They are the ones that provide the power Rowing. They are the agonists that allow you to lower huge weights and store the energy in all three (Lats/Glutes/Hams)
Once you get what the Row really is, get ready to GROW.
From your hands to your feet, a Kinetic Chain is activated. It makes everything grow, that is involved.
It, if done with that knowledge, will also make everything strong. If it is done to try and isolate the lats, then you'll probably injure yourself.
I warm up for Rows with Dumbbell Deadlifts and Shrugs. When I'm strong, ususally do the 90's or 100's for 20 reps, letting the front of the dumbbell touch the floor each rep.
That should warm you up.
It makes me sad that a few weeks ago, I switched back to the Heavy Pulldown after being on the BO Rows for over a year.
But the good thing is when I return, it will be great to climb that ladder again.
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growl
New Member
Posts: 18
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Post by growl on Jun 25, 2007 11:15:00 GMT -8
I did not feel up to the challenge today because of lack of sleep and dieting but I smashed through all records. I had goals set and didn't alter them. Yeah, smashed!
6/25/07 175 X 22 * 195 X 15 * 215 X 10 *
I understand that I jumped a bit in weights fast but I only did that because I could. What would you do? My form was good except for a few reps on the last set. Jeff
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Post by John A. Casler on Jun 25, 2007 11:42:45 GMT -8
I did not feel up to the challenge today because of lack of sleep and dieting but I smashed through all records. I had goals set and didn't alter them. Yeah, smashed! 175 X 22 * 195 X 15 * 215 X 10 * I understand that I jumped a bit in weights fast but I only did that because I could. What would you do? My form was good except for a few reps on the last set. Jeff Hey Jeff, Great Stuff. Yes after the first couple sessions you'll find the right loads and rep ranges. The idea now is to make those small steps in PR's every workout in as many sets as you can. Those are good numbers. But do not "JUMP" the weights up too fast. The reason for that is you need to train and condition all the stabilizers, so that progress can continue smoothly, and you don't injure yourself. Good Work! Look forward to seeing some nice progress over the next couple months. The fun part is when you get to 215 x 20 for the first set. Do know that it you train smart, and progressively, that is guaranteed.
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growl
New Member
Posts: 18
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Post by growl on Jun 25, 2007 15:12:39 GMT -8
I will start pushing that first set to 30 reps, so it will stay the same for next workout. In fact, all weights will stay the same for next workout and I will push for max reps with the same weight in all sets. Then I'll raise the weights as appropriate.
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growl
New Member
Posts: 18
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Post by growl on Jul 2, 2007 14:55:28 GMT -8
7/02/07
180 X20* 195 X 16* 215 X 11*
Not a great day but I felt good going in. Isn't that funny. Sometimes when you feel like nuts, you have a great lifting day and other times when you feel good, you don't do so well.
I tried a new bar for my BB Rows. It is longer and a little heavier. I was going to keep my weights the same but the new BB is 5 lbs. heavier than the old one so my first set is more weight by 5. I only used the new bar for my first set because I wasn't happy with the feel, my slight wrist pain, and my performance. The problem is I'm out of room for adding weights on my old bar unless I go buy larger plates.
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Post by John A. Casler on Jul 4, 2007 10:39:38 GMT -8
7/02/07 180 X20* 195 X 16* 215 X 11* Not a great day but I felt good going in. Isn't that funny. Sometimes when you feel like nuts, you have a great lifting day and other times when you feel good, you don't do so well. I tried a new bar for my BB Rows. It is longer and a little heavier. I was going to keep my weights the same but the new BB is 5 lbs. heavier than the old one so my first set is more weight by 5. I only used the new bar for my first set because I wasn't happy with the feel, my slight wrist pain, and my performance. The problem is I'm out of room for adding weights on my old bar unless I go buy larger plates. Good Progress and typical. 215 x 11 is great!!! Make sure your positioning on these is "solid and stable" to allow for higher weights. Your glute, Ham, and Lumbar strength are as important as the lats and arms. Man the more I look at those numbers, the more impressive they are. 180 x 20!!!! WOW. You are catching me
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