Tag Archive: t-bar rows


14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

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

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

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

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
135 x 8
160 x 6
190 x 5
*wraps & sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.

19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

6 Aug 2016

Saturday morning gymtime.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

95 x 5
135 x 2
165 x 1
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
*wraps & sleeves on*
185 x 12 @RPE8.5

T-Bar Rows (elbows high)

2 plates x 12
2p x 12
2p x 12
2p x 12

JM Presses

empty bar x 15
bar x 15
bar x 15
bar x 15
65 x 10
65 x 15

notes: first time doing these, I just wanted to get used to the form and hammer it down. and as it turns out, it hit my forearms and triceps pretty good too.

DB Curls

30s x 12
30s x 15
30s x 12

23 July 2016

OK! The goal today was to hit a PR and then dink around for 2 hours

morning strongman gym

warmup: slow neg side raises, Cuban presses, one arm shrugs

bench press

115 x 5
130 x 5
155 x 3
180 x 2
190 x 1
*wraps, sleeves*
205 x 10 Rep PR!!

OK, that was out of the way, time to dink around

Farmers Walks

130/hand for 65′, do a 180 with the weights, return 65′
174/hand for 65′, drop & repick, return 65′
220/hand for 65′, drop & repick, return 65′

T-Bar Row

3 plates x 5

It was at this point that I was called away to help clean the gym. The loading dock was cluttered and the neighbors were complaining.

When I returned, there were new toys to play with!! Grip strength toys. A Hub attachment you can attach to the plate-loadable stand, and a box grip kinda attachment. The Hub looks like a basic ring you pinch with the pads of your fingers, and the box looks like a hollow external hard drive you try and claw with your whole hand.

Well, my grip isn’t the worst, but def not the best. I was able to Hub pinch grip about 35 pounds, and the box pinch about 40 pounds. Pumped my forearms a bit too! Fun stuff

Not a lot of volume today, but got some stuff done.

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

2 plates x 10
2p x 10
2p x 10

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15

27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10

12 April 2016

Yesterday was such garbage that I was extremely unmotivated to go tonight. Not just unmotivated… demoralized. but I went anyways.

Going heavy at least a few times this week. Heavy or die.

Log Press

80 lb log x 3 (clean once)
110 lb 11″ log x 3 (clean once)

*extra warmup: slow neg side raises, Cuban presses, one arm shrugs*

165 lb 11″ log x 1

*get out the 13″ log, put on wraps and sleeves*

180 x 1
185 x 1

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

Spoto Press

135 x 3
185 x 3
*wraps, sleeves*
210 x 4
225 x 4

Chest Supported T-Bar (elbows mid height)

1 plate x 8
2p x 8
3p x 5
3p x 6
3p x 5

Superset: DB Front Raises & DB Skullcrushers

30 lb DB x 10 & 10
30 x 10 & 10

March 8, 2016

Feels so nice to not be sick again. Gonna enjoy the ride a bit, and do some lifting without nausea.

warmup: nada

oh shiiiiiii…. realized I forgot to bring my shorts. oh well, working out in jeans tonight!

Log Press (clean once)

80 x 3
110 x 1

*45 seconds rest between working sets*

110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

notes: kept the rests short and the weight light and the volume high. elbow was feeling good, so no elbow sleeves

Closegrip Incline Press (2 min rests, wrist wraps)

95 x 3
135 x 3
150 x 5
150 x 5

Spoto Press (2 min rests, wrist wraps)

135 x 3
160 x 8
160 x 8
160 x 8

Chest Supported T Bar Rows (90 sec rests, elbows high)

2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Superset: DB Front Raises and DB Skullcrushers (2 min rest)

30s x 8 / 30s x 10
30s x 8 / 30s x 8

notes: NOW my elbows started to hurt. damn skullcrushers.

Overall, really enjoyed getting to work out 2 days in a row again, haha.