Tag Archive: kroc 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.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

21 Sept 2016

I will admit, I felt wrecked today. Scheduling a volume bench session the day after my first heavy Cube DL day might have been ill-advised. But here I found myself, so I tightened the belt on my big boy pants, made it through a day at the office, and showed up at the gym after work, to do more work.

There were 2 other people there benching, so we had to rotate through our sets.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (rest depended on the rotation of 3 people all doing different weights)

bar x lots
135 x 5
160 x 3
190 x 10
*wrist wraps on*
190 x 12
190 x 9

Closegrip Bench (wrist wraps, in a rotation of 3 people)

205 x 7
205 x 8

Spoto Press (all by myself now, medium rests, wraps and sleeves)

175 x 10
175 x 11
175 x 10

notes: Chest now dying.

One Arm DB Row (long rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 15/15

notes: when I planned this workout out, I had considered going heavier, but as I was actually doing the workout, my back was still exhausted, so I kept it at the 80 lb DB.

I had originally planned to do Atlas Stones for my strongman assistance, but my back was still worn out, so I called an audible and did more pressing.

Viking Press (medium rests)

100 x 6
190 x 1
240 x 1
290 x 1

notes: I wanted to baseline my one rep max. Is 290 the absolute limit for me? Don’t know, but I really had to fight for it, I failed the first time, and had to totally commit to finally get it up. Plus my experience with overhead press is that when you hit your struggle point, the potential to go higher drops off quite fast. So 290 is a fair weight to base percentages on for assistance AKA not fresh, IMO.

Also, by this point, I was totally wrecked. The past few workouts were accumulating on me.

Superset: DB Strict Side Raise & DB Front Raise (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: baby dumbbells, but I focused on the squeeze and finished my shoulders off.

Inverted Rows

8, 10, 10

notes: now totally dead.

Left the gym, for post workout meal had lambchops and chicken breast, 2 cups longgrain rice, fresh bread, salad. Water.

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.

Dec 8, 2015

Yesterday I was taking a day off to make sure I didn’t tweak my low back too much.

Back in the gym today to do some damage.

warmup: none, I folded warmup into my opening row sets

Bent Over Rows (2 min rests, during breaks I stretched out my low back, plus foam rolling)

bar x 5
95 x 4
135 x 3
185 x 2
200 x 8 @RPE8
200 x 6 @RPE8
200 x 8 @RPE8
200 x 6 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 7 @RPE8

Underhand Pulldowns (2 min rests)

80 x 10
120 x 8
190 x 12
190 x 11
190 x 10
190 x 10

notes: during these sets, a guy came up and told me “you have the potential to be really huge”. Thanks dude, this is why I lift, for the random male admirers LOL

One Arm DB Rows (2 min rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 17/17

post: I was going to do cardio, but all the machines were taken, and I was suddenly at a severe loss of GAF, so I changed out and came home, lol.

July 27, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

July 25, 2015

I can’t be the only one excited Wet Hot American Summer is getting an episode run on Netflix This weekend of workouts belongs to them.

July 25

AM Workout

notes: have to be honest, Friday night involved Tequila and ladies… so Saturday morning I felt rough. Decided not to bother with strength, and do a mix of Conditioning work and Technical lifts. Did I mention it was 8 AM? Feeling rough.

warmup: foam rolled upper back, lats, IT bands, adductors, piriformis

Prowler: Push & Drag: 20 metre push, 20 m drag back with a rope; 2 min rests

empty prowler (testing out the parking lot) for a set

prowler + 150. for 8 sets

notes: not the smoothest parking lot surface – chunks missing and an overall slope. the drag back sucked, felt like I was going up an incline. hot and wet summer day outside

Axle Power Cleans (3 min rests)

20 lb axle x 5
65 x 3
85 x 3
105 x 3
172 x 1 (grinder!)
120 x 1
130 x 1
140 x 1
150 x 1

notes: the 172 was an accident, I thought the plates were pounds, but they were kilos, LOL.

PM Workout

hypertrophy was in the cards that night.

warmup:
superset: DB side raises with holds at the top and slow negs, then Cuban presses, then 1 arm DB shrugs. run through that superset twice

DB Incline Press (60 sec rests)

Superset every set with Blackburns (YWT iso holds laying on your stomach)

50s x 6
55s x 6
60s x 6
65s x 6
70s x 6
75s x 6
80s x 6
85s x 4

notes: the Blackburns help me keep the shoulder healthy

Kroc rows (60 sec rests)

50s x 8
80s x 8
100s x 17
100s x 11
90s x 17

notes: only 60 seconds between Kroc rows kicks my ass. Its like going all the way to failure, maybe even slightly past failure, then going right away again. had to drop the weight for set 3. However, my whole back felt pumped! Magic.

DB Skullcrushers (30 sec rests)

15s x 12
20s x 10
25s x 8
30s x 6
35s x 4

Pallof Press (30 sec rests)

4 plates x 20/20
4p x 20/20
4p x 20/20