Tag Archive: bent over rows


28 Nov 2016

Have to be honest, motivation has been completely in the toilet these days. All I want to do is sleep and do nothing. I was able to drag myself to the gym tonight after work, but it was so painful, I actually just sat in the cubicle for an extra 2 hours, just putting off going to the gym. Out of 10, my drive is about a 1 right now. It was a fight I lost on Saturday, it was a fight I lost on sunday, but tonight, I actually made it to the gym.

I knew I had to do deadlifts, but the only thoughts in my head were ‘you can’t lift this, your back isn’t up to it, just don’t do it’

And somehow, I went through with it. Showed up to an empty gym, and went to work.

Deadlifts (long rests, sock feet, no belt)

135 x 3
225 x 3
315 x 3
405 x 2
430 x 2
445 x 1
455 x 1
385 x 4 (Romanian style, with a pause just off the ground)

notes: despite my self-doubt, the reps felt fine, and moved fast. For my backoff set, I didn’t let the plates touch the ground, I wanted to keep my back loaded, and with a brief pause at the bottom while hovering off the ground.

At this point, another guy showed up in the strongman gym, which was a welcome relief, because it would keep me from getting into my own head too much.

Bent Over Rows (2 min rests, straps)

225 x 6
225 x 8
225 x 8
225 x 6

notes: I wanted to save my grip for later and just keep working the back, but even with straps, the underside of my forearm was throbbing.

One Arm DB Rows (2 min rests)

40 x 10/10
80 x 10/10
*straps on*
120 x 13 left side
2 min rest
120 x 13 right side

notes: I wanted to do an all out set at a STUPID weight. So saved the grip, back to the straps. At about rep 13, I ended up getting a charliehorse in my RIGHT trap, my off-trap from the pulling side. So I kept it balanced and only did 13 on the right side, after spending two minutes stretching out my upper back and traps.

Frame Shrugs (90 sec rests, no straps)

340 x 10
340 x 10
340 x 10

notes: I thought this would help me stretch out my traps, plus finish my grip. After this, my hands were throbbing from the cold iron frame, so I called it a day after this.

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4 Nov 2016

Noontime office workout. I had to modify some workouts to make sure I could keep things flowing and not have to wait for a piece of equipment.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x many
135 x 8
160 x 8
190 x 5
*wraps, sleeves*
215 x 3
230 x 2
245 x 1

notes: peaking for a 1RM session

Closegrip Bench (long rest, wraps, sleeves)

205 x 10
205 x 9

Smith Machine Incline Bench (medium rests, no wraps, no sleeves, shallow incline)

bar +90 x 12
+110 x 10
+140 x 8
+150 x 6
+160 x 5

Smith Machine Bent Over Rows (2 min rests)

bar +90 x 10
+180 x 7
+180 x 8
+180 x 8
+180 x 7

notes: these actually felt really good, everything was squeezing in my position/stance: hams, hips, back. I focused on driving the elbows up.

Smith Machine JM Press (less than 60 seconds rest)

bar x 15
bar +50 x 15
+60 x 10
+70 x 8
+80 x 6
+90 x 5

Flat DB Flys (alternating speed on sets, pronated grip, short rests)

25s x 10
25s x 10
25s x 10
25s x 10

notes: pronated feels better on my shoulders. I alternated speeds: Sets 1 and 3 I tried to pump them out and get the chest squeeze in, and on sets 2 and 4 I lowered them very slowly, and let them stretch me at the bottom. Good to stretch out my chest tendons at the end of the workout.

2 Oct 2016

Busy days… what will be the outcome

warmup: slow neg side raises, Cuban presses, shrugs

extra warmup: empty bar bench, 110 lb log clean & press 3 times

Log Clean & Press (clean each rep, each triple is EMOM)

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

notes: EMOM! cardio!

Bench Press (medium rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
175 x 17
175 x 14

notes: after some triples, I did a few AMRAP sets. My spotter let me know that when I fail, it doesn’t seem to be a strength fail, but more I lose the groove of the bar path. It might be a shoulder issue.

Close Grip Bench Press (long rests, wraps, sleeves)

205 x 8
205 x 8
205 x 8

notes: no spotter here, so I didn’t really go to failure. but it might be an RPE 8ish

Incline DB Press (short rests, no sleeves, no wraps, steep incline)

50s x 12
60s x 10
70s x 8
80s x 6

JM Press (short rests)

65 x 12
70 x 10
75 x 8
80 x 6
85 x 5

Flat DB Fly (short rests)

22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10

Bent Over Row (2 min rests)

205 x 10
205 x 10
205 x 10

Full day.

24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

26 May 2016

I recognize my static strength is not good, and my DL is quite possibly my weakest event, so tonight I needed to put in work.

warmup: major trip to the bathroom

Deadlifts (SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on, shortened rests to 30 seconds*
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

notes: just some short rest singles @ 80%

6″ Block Pulls (no belt)

405 x 2
405 x 3

notes: I felt weak at the top of the ROM for the singles, so I did some high block pulls. I had a tough time on the first set, and then I realize I am starting high… so I shouldn’t start to lift it like its on the ground. Does that make sense?? Once I started going through the motor pattern like I am already lifting it before I get to the point where I take the slack out of the bar, then my back is in the right position to do the block pull. small mental tweak, but it made all the difference to me.

Also, I wanted to feel the weight without the belt. Heavy!

Bent Over Rows (wide grip, thumbless)

225 x 4
225 x 4
225 x 4
225 x 6

notes: moved my hands out farther than normal. not quite snatch grip, but felt different. Also thumbless, so it worked the grip a lot.

Kettlebell Swings
100 swings with the 24 kg KB, as many sets as it takes

notes: the KB swings were tough, I was pouring sweat by the end. Called it a night after that.

5 May 2016

Strongman gym all to myself, whee!!! I ran around, sliding across the ground in my socks, listening to Bob Seger, slapping aftershave on my face in the mirror and screaming, setting booby-traps to defeat the robbers, and so on. Also, I deadlifted.

warmup: 100 reps of glute bridges, prone spinal twists, sitting stretches for the outside of my hip (not really a half lotus, more like stacking one leg on top of the other one, foot rests over opposite knee, other foot under the opposite knee, then lean forward and stretch the hip joint out of the top leg! It works well for me, anyways, it may hurt you horribly!)

Knee felt good, so did not use the sleeves tonight

Deadlifts (shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
*belt on*
395 x 2
395 x 2
420 x 2

notes: 365 beltless felt really comfortable, so my beltless game is coming along as well.

Trap Bar Deadlifts (shoes, belt, straps)

465 x 2
465 x 2

notes: used normal straps instead of figure 8s. still would probably rather go strapless, if it wouldn’t disadvantage me to do so. oh well, I work my grip plenty.

I chopped the volume tonight down a bit, in the hopes I get to play with the car DL on Saturday. Hoping.

Bent Over Rows

225 x 3
225 x 5
245 x 3
245 x 4

Kettlebell Swings

100 swings with the 53 lb KB

26 March 2016

warmup: nada

Clock still broken in the gym, did another set whenever I felt like it, haha

Log Press (clean and press each rep)

started with the smaller log… maybe 11 inches diameter?

80 x 2
130 x 2
160 x 2
*sleeves, wraps on*
170 x 2
*moved up to the 13 inch diameter log*
180 x 1
180 x 1.5…. so close to that second rep, but couldn’t lock it out in both arms

notes: definitely need more practice on the big log. once I improve my technique, I know I have a lot more in me

Incline Closegrip Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 3
185 x 3
200 x 2.5… shoulders gave out near the top

Spoto Press

135 x 5
185 x 3
*wraps, sleeves*
200 x 6
200 x 6

Bent Over Rows

135 x 5
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Slowly climbing my way back into fighting form. Bring on the weights.

March 12, 2016

Made it to the gym extra early, bright eyed and bushy tailed, to carry out the quick workout I would have done Thursday. Gotta catch up.

Bent Over Rows

135 x 5
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Right after the bent over rows, the caffeine caught up to me, and I desssssstroyed the washroom. PR on BMs. Not fit to be entered for about 40-45 min. Its rare that your poops can traumatize an entire gym full of strongmen and powerlifters, but a lot of hearts were broken this morning.

Atlas Stones

170 lb stone to 56″ x 3 reps
210 x 2 @ 56″
240 x FAIL

notes: the 170 and 210 stone are small (too small for me to hug properly), and the technique is different, so when I tried the nice & big 240 (which I was able to do back in the summer), my arms weren’t over it enough, I didn’t lift it high enough and smashed my sternum against the stone against the platform. I tried to scoop my arms under it so I could push it up, and the rest of the gym started yelling at me that I was going to tear my bicep that way, so I just let it drop to the floor. As I considered going again, the sternum felt sore and bruised, so I moved on. I need a lot of practice on stones.

Hammer Curls

40s x 12
40s x 12
40s x 10

Nice, short session, in the gym at 7 am, and out of the gym by 9.

Feb 25, 2016

nothing too strenuous planned tonight, just assistance to my deadlift

Bent Over Rows (explosive, 2-3 min rests)

bar x 5
135 x 5
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Atlas Stones

One set: 170 lb stone to a 56 inch platform, AMRAP in 2 min

8 reps achieved

notes: ouch, this winded me. plus I think the stone was too small in diameter, so once my form got sloppy, I actually clocked myself in the jaw, lifting it up. you had to be there to understand it, it sounds weird over the internet. anyways, after almost knocking my teeth out I really slowed down, and only managed 8 reps in 2 minutes, which is not so hot. It felt like cardio anyways, I was winded for a bit.

Hammer Curls (90 sec rests)

30s x 15
30s x 15
30s x 15

Short and sweet, took off for home and tried to get off the roads before the overnight temperature drop turned all the water back into ice.

Dec 15, 2015

Early afternoon office workout

warmup: foam rolled upper back, lats

Bent Over Rows (2-3 min rests)

bar x 5
135 x 4
185 x 2
205 x 8 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
200 x 8 @RPE9
200 x 8 @RPE9
200 x 9 @RPE9
200 x 6 @RPE9
200 x 6 @RPE9

notes: once my coworkers wandered out of the gym around Set 8 or so, I could really get into it and grunt and groan and bang the barbell around and work those reps hard. I now had an empty gym to myself, so I was going to stop being a gentleman and go hard.

Underhand Pulldowns (2 min rests)

75 x 5
125 x 5
175 x 3
195 x 8
195 x 8
195 x 8
195 x 9
195 x 8

notes: this is my infamous heavy cable station, and 195 is the whole stack. I don’t know what it REALLY weighs, but it was heavier than 195. I did 190 last week at another gym and it was heavy but smooth. At this gym… 195 felt like a full body contraction of pain. It was like my lats were giving birth. I couldn’t have done this if other people were in the gym and I couldn’t go all out.

One Arm DB Rows (2 min rests)

100 x 11 per arm
100 x 12
100 x 11
100 x 11
100 x 11

notes: this is as heavy as the DBs go at this gym, and was all the decent reps I could do for each set.

post: after this I was fried, I couldn’t do any cardio

Even as I type this, my forearms are cramping. I emptied the tank, might wake up tomorrow feeling like hammered chit, lol. I better get lots of sleep and eat some good food tonight.