Tag Archive: pendlay rows


Friday Back

Have I only been doing this log for 1 week?  Feels like forever 😛

Friday afternoon with the trainer.  We have been doing our compound routines (you see me doing them on Friday and Monday) for a few months now, so we decided to make this a DL session and Monday will be our Squat-focused session, then we will take a Friday off (Nov 1) and redo my routines.  This doesn’t affect what I do on my own, I want to keep doing those for a while, but my Mon/Fri sessions with the trainer will get reworked a bit.  I suspect she will want to work on my core and conditioning a bit more devotedly.

I took a Fast Fuel scoop before the workout, took a second Fast Fuel during the workout for the heck of it, a scoop of ReGen during the workout and another scoop right after.

Deadlift Day!

Oct 25 – Back
(regular tempo, long breaks in between sets)

Sumo Deadlift
225 x 5
295 x 5
315 x 4
335 x 2  PR
355 x 1  PR
365 x 0
365 x 0
355 x 0
315 x 0

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Hit a PR!  Felt good, so went for another PR.  Hit that too.  Went for a third PR.  No dice.  But I was stubborn.  After all, a failed attempt is just anoither warmup, right?  Tried again, nada.  I had problems with the start of the movement, using my legs to get it off the ground, coordination was off.  So we dropped the weight, and I failed AGAIN.  Dropped the weight again, and failed AGAIN.  I think I had psyched myself out, and it was a mental thing now.  So we switched gears and moved on to some Pendlays.

Pendlay Rows
185 x 5
205 x 5
205 x 5
205 x 5
205 x 5

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I guess these were PRs, but since I only just started doing this variant of the bent over row, I don’t think it really counts.

The long breaks afforded me a chance to pose for butt shots!  Hannah requested a shot of my butt gap!  Turns out I don’t have one.

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All these deadlifts, rows, and butt posing made the time fly!  We were 45 min in to a 60 min workout, so we decided to just use the foam roller for 15 min.  Worked on my IT bands, piriformis, hamstrings, lower back, upper back.  Hurt!!!

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However, in the midst of my piriformis rolling, I created a butt gap shot just for you!   Eat your heart out.

 

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Friday Trainer Session

Oct 18 Session (about 45 sec b/w sets, more for the DLs, cause I made my trainer change the weight by herself, haha)

First time doing Pendlay Rows! Before I had been doing trad bent-over rows, but these seemed more badass, and I could have my trainer monitor my form.

Sumo Deadlifts
135 x 5
225 x 5
275 x 5
295 x 5
315 x 4 PR
315 x 4 w/straps

Pendlay Rows – first time!
135 x 5
155 x 5
175 x 5
175 x 5
175 x 5

Incline DB Press
85s x 5 PR
85s x 5
85s x 5
85s x 6
85s x 5

DB Side Raises
25 x 5 (straight arm)
25 x 5 (bent arm)
25 x 5 (bent arm)
30 x 5 (bent arm)
30 x 5 (straight-ish arm)

This was a short workout, but I had to have a consult, take some measurements, pay some bills, etc.

Friday Fullbody

Met up with the trainer for a session, had some extra time so we mixed up the regular routine a bit.
Oct 4 Evening Fullbody Workout (regular cadence unless otherwise indicated, 45-60 sec between sets)
Sumo Deadlifts
225 x 5
245 x 5
275 x 5
275 x 5
295 x 5
IMG_2907

Bent Over BB Row
135 x 5
155 x 5
155 x 5
155 x 5
185 x 5

IMG_2909

 

Flat DB Press
85s x 5
85s x 5
85s x 5
85s x 5
85s x 12

Side Raises (strict, straight arm)
25s x 5
25s x 5
25s x 5
25s x 5
25s x 5

IMG_2912
Leg Press (4 second negatives; feet high to target hamstrings, feet wide)
8 plates x 10
10 plates x 10
12 plates x 10
12 plates x 10
12 plates x 10

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Prone Leg Curls (4 second negatives)
75 x 8
85 x 8
95 x 8
95 x 8
95 x 8

notes:  Why yes, I did change my shirt halfway through, lol!  It was sort of an inside joke with my trainer, she has put up with my smelly sweatiness countless times, so I rewarded her with a halftime wardrobe refresh.

I am still new to deadlifts, but they are getting better.  3 Wheels soon!

I wanted to try Pendlay Rows, but there was a small child (9 yr old girl) being trained 15 ft away, under the watchful eye of her mum, and so I kept it clean and friendly – no cursing, and as little plate clanging as possible.  (The deadlifts were super soft and controlled as well.)  This meant I did bent overs still, vice pendlays.

The flat press turned out to be easier than I thought so I just repped it out on the last set.  Way overdue for a weight increase.