What training are you doing/have you done today? (Vol.3)
Discussion
TheJimi said:
DD's reps were pretty clean, all things considered. Some of reps had very little back movement. I reckon he could do that weight properly strict after a bit more training on the movement.
(sorry to refer in the third person, Ben!)
I'm not really a form-stasi, per-se. I tend to take the view that if the fundamentals are nailed, folk can do what works best for them.
But with Pendlays, if you've got that bouncing back thing going on, you'd be as well just doing BORS (and accepting they're not strict) coz the further you get from strict, the more you defeat the purpose of Pendlays - imo.
Never really got a groove on them, a few reps were strict, others not so much- but there's work to be done as I figure them out, particularly with my leg positioning. (sorry to refer in the third person, Ben!)
I'm not really a form-stasi, per-se. I tend to take the view that if the fundamentals are nailed, folk can do what works best for them.
But with Pendlays, if you've got that bouncing back thing going on, you'd be as well just doing BORS (and accepting they're not strict) coz the further you get from strict, the more you defeat the purpose of Pendlays - imo.
Edited by TheJimi on Tuesday 16th April 20:35
Leg day>
Lever squat: 9 plates a side x 7
Rom Deads (slight pause at bottom): 220kg x 6
GHR: 2x RPF
Leg ext: 5x F (30 sec rest)
Leg curl: 5x F (30 sec rest.
Good!
Beat the log book on the levers by 2 rep, chuffed with that. Pretty tough though....next week I'll need to add another rep, which tbh, is a pretty daunting thought.
didelydoo said:
TheJimi said:
DD's reps were pretty clean, all things considered. Some of reps had very little back movement. I reckon he could do that weight properly strict after a bit more training on the movement.
(sorry to refer in the third person, Ben!)
I'm not really a form-stasi, per-se. I tend to take the view that if the fundamentals are nailed, folk can do what works best for them.
But with Pendlays, if you've got that bouncing back thing going on, you'd be as well just doing BORS (and accepting they're not strict) coz the further you get from strict, the more you defeat the purpose of Pendlays - imo.
Never really got a groove on them, a few reps were strict, others not so much- but there's work to be done as I figure them out, particularly with my leg positioning. (sorry to refer in the third person, Ben!)
I'm not really a form-stasi, per-se. I tend to take the view that if the fundamentals are nailed, folk can do what works best for them.
But with Pendlays, if you've got that bouncing back thing going on, you'd be as well just doing BORS (and accepting they're not strict) coz the further you get from strict, the more you defeat the purpose of Pendlays - imo.
You're lifting it in two sections: firstly, with your hands, up to your knees, and then with your back. It needs to be a single lift by the back.
Don't worry about the upper body 'rearing up' during the top half of the lift; it's entirely natural and helps with the actuation of the back muscles.
Don't lower the weight on the way down. The Pendlay is a power move, not a strength move like a deadlift and the bar should be returned as quickly to dead as possible.
All IMHO, naturally.
The ‘rear up’ towards the top I find impossible to stop. It feels like, if I don’t do it, I kind of push the bar down and away instead of finishing the movement. Strange feeling. I stopped doing Pendlay rows for ages because I felt that I always started cheating the movement above 100kg or so.
V8mate said:
My critique - with the greatest respect as always - would be:
You're lifting it in two sections: firstly, with your hands, up to your knees, and then with your back. It needs to be a single lift by the back.
Don't worry about the upper body 'rearing up' during the top half of the lift; it's entirely natural and helps with the actuation of the back muscles.
Don't lower the weight on the way down. The Pendlay is a power move, not a strength move like a deadlift and the bar should be returned as quickly to dead as possible.
All IMHO, naturally.
I'll see how it goes next time. The lift was all with my back, just gains momentum, and is hardest to get moving at the start, so perhaps looks split in two parts as it speeds up as it rises. I also thought I was dropping the bar, not sure I can put it down any faster with straps on tbh- But, i'll take note for my next attempt, thanks!You're lifting it in two sections: firstly, with your hands, up to your knees, and then with your back. It needs to be a single lift by the back.
Don't worry about the upper body 'rearing up' during the top half of the lift; it's entirely natural and helps with the actuation of the back muscles.
Don't lower the weight on the way down. The Pendlay is a power move, not a strength move like a deadlift and the bar should be returned as quickly to dead as possible.
All IMHO, naturally.
ORD said:
The ‘rear up’ towards the top I find impossible to stop. It feels like, if I don’t do it, I kind of push the bar down and away instead of finishing the movement. Strange feeling. I stopped doing Pendlay rows for ages because I felt that I always started cheating the movement above 100kg or so.
Don't try and avoid it. If you don't rear up a bit, you won't get the full actuation and you'll be lifting with your hands/arms.
Today:
Deadlift 5/3/1+ (115x5, 132.5x3, 147.5x6)
https://www.instagram.com/p/BwWtmleHsog/?utm_sourc...
Snatch-grip high pull 5x5
Hanging leg raise 5 sets
Deadlift 5/3/1+ (115x5, 132.5x3, 147.5x6)
https://www.instagram.com/p/BwWtmleHsog/?utm_sourc...
Snatch-grip high pull 5x5
Hanging leg raise 5 sets
V8mate said:
ORD said:
The ‘rear up’ towards the top I find impossible to stop. It feels like, if I don’t do it, I kind of push the bar down and away instead of finishing the movement. Strange feeling. I stopped doing Pendlay rows for ages because I felt that I always started cheating the movement above 100kg or so.
Don't try and avoid it. If you don't rear up a bit, you won't get the full actuation and you'll be lifting with your hands/arms.
In fact I'm just gonna say what I wanted to say - b
ks, imo.The rearing aspect is compensation. Sod all to do with activation.
Edited by TheJimi on Wednesday 17th April 14:22
TheJimi said:
Full activation of what?
In fact I'm just gonna say what I wanted to say - bks, imo.
The rearing aspect is compensation. Sod all to do with activation.
True enough- if you don't do it with the bar, or 40kg, or 60kg, but start to do it with 100+ kg, then it's your body using some other mover to lift the bar (legs and lower back in the case of Pendlays)In fact I'm just gonna say what I wanted to say - b
ks, imo.The rearing aspect is compensation. Sod all to do with activation.
Edited by TheJimi on Wednesday 17th April 14:22
Still very difficult to control, but that's the point of the Pendlay row I suppose!
How much of a difference it makes with regards to muscle activation and strength, I'm not sure- I'm a big fan of heavier weights over super strict form for growing. And I believe that the extra weight more than compensates for deviations in form regarding how much a muscle is worked. I don't mean crazy form throwing the weight around, just a little body English to pull/push through sticking points etc. And it only applies to certain things where you can safely get away with it.
Lots would disagree, but it's served me pretty well.
ORD said:
The ‘rear up’ towards the top I find impossible to stop. It feels like, if I don’t do it, I kind of push the bar down and away instead of finishing the movement. Strange feeling. I stopped doing Pendlay rows for ages because I felt that I always started cheating the movement above 100kg or so.
The best row i've ever come across is Ed Coan's row, can't remember if it's got a particular name but you use a bit of momentum and he pull into into your stomach rather than rather up your chest. There is quite a bit of body english to it but it has a great cross over to the deadlift.https://www.youtube.com/watch?v=-XFQt-wAaf4
Regiment said:
The best row i've ever come across is Ed Coan's row, can't remember if it's got a particular name but you use a bit of momentum and he pull into into your stomach rather than rather up your chest. There is quite a bit of body english to it but it has a great cross over to the deadlift.
https://www.youtube.com/watch?v=-XFQt-wAaf4
Again contraction at the top is missing.https://www.youtube.com/watch?v=-XFQt-wAaf4
I'm heavy rows and a little bit of cheating towards the end to get the bugger up, same as DD. Later sets for back are done very strictly. It's undoubtedly a trade off - lack of form vs heavier weight, but as lifting heavy is the major driver of adaptation... .
Halb said:
The Barbell Row with Mark Rippetoe
https://youtu.be/I0uhDZ06hrQ
Ripptoe demonstrating 'The arched upper back shttps://youtu.be/I0uhDZ06hrQ
t row, that's the worst version I've seen' 
You want a big strong back- row like these guys:
https://www.youtube.com/watch?v=wNhHh9hqsOg
Every style is pretty similar, and each and everyone had a huge, strong back. It's no coincidence. Some are stricter than others- but the 'style' is the same for all.
Or- choose Ripptoes version, and have a s
t, weak back, forever.popeyewhite said:
Again contraction at the top is missing.
I'm heavy rows and a little bit of cheating towards the end to get the bugger up, same as DD. Later sets for back are done very strictly. It's undoubtedly a trade off - lack of form vs heavier weight, but as lifting heavy is the major driver of adaptation... .
I like to load up on barbell/DB/T-bar rows, and use a bit of body English to pummel my back. Then, like you, use very strict form on later things, like cable work, or pull downs/ups etc. Where I can really focus on specific things.I'm heavy rows and a little bit of cheating towards the end to get the bugger up, same as DD. Later sets for back are done very strictly. It's undoubtedly a trade off - lack of form vs heavier weight, but as lifting heavy is the major driver of adaptation... .
Mothersruin said:
Relaxed body-weight stuff today but threw in a few sets of 'Skin the cat' - I'm expecting to ache in new bits tomorrow.
You have rings now? I’ve been doing skin the cats for ages but switched them for front lever negatives. Hoping this will build towards more extension on rows. gregs656 said:
Mothersruin said:
Relaxed body-weight stuff today but threw in a few sets of 'Skin the cat' - I'm expecting to ache in new bits tomorrow.
You have rings now? I’ve been doing skin the cats for ages but switched them for front lever negatives. Hoping this will build towards more extension on rows. Push Day>
Push press: 5x 120kg
Low incline smith: 130kg x 11 (RPF)
Smith CG floor press: 130x 13 (RPF)
DB lat raise: 3x F
BB Rear delts: 60kg RPF
Tri pushdowns: 1x RPF
Great. Started push pressing to get used to weight/stability overhead. Mobility is hindering a little- have to take a wide grip (which would explain why log was hard to lock out the other day) - and this was after stretching and battering my Lats, which are the cause of this....
However, reps were strong, so it's a good start to build on. https://www.instagram.com/p/BwYuZ53DvZJ/
Push press: 5x 120kg
Low incline smith: 130kg x 11 (RPF)
Smith CG floor press: 130x 13 (RPF)
DB lat raise: 3x F
BB Rear delts: 60kg RPF
Tri pushdowns: 1x RPF
Great. Started push pressing to get used to weight/stability overhead. Mobility is hindering a little- have to take a wide grip (which would explain why log was hard to lock out the other day) - and this was after stretching and battering my Lats, which are the cause of this....
However, reps were strong, so it's a good start to build on. https://www.instagram.com/p/BwYuZ53DvZJ/
popeyewhite said:
Again contraction at the top is missing.
I'm heavy rows and a little bit of cheating towards the end to get the bugger up, same as DD. Later sets for back are done very strictly. It's undoubtedly a trade off - lack of form vs heavier weight, but as lifting heavy is the major driver of adaptation... .
The biggest difference i've noticed with a strict Pendlay Row/strict bentover barbell row vs the Ed Coan row is that Ed Coan's row i feel a lot more across my mid back and the bottom of my lats, strict row is more the upper back and biceps. But i do agree with you in regards to the later exercises getting stricter with form and lowering the weight a little.I'm heavy rows and a little bit of cheating towards the end to get the bugger up, same as DD. Later sets for back are done very strictly. It's undoubtedly a trade off - lack of form vs heavier weight, but as lifting heavy is the major driver of adaptation... .
Edited by Regiment on Thursday 18th April 10:55
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