Squats, pulls, and curls

yeah, i guess. I was actually thinking of doing them on my elbows, with the elbows elevated enough so i can still get full ROM with the rowing hand. I really love the exercise, have you tried them?

Heres a pretty good vid if anyone is wondering about it:


I dont rest as much between reps though :p my stance is narrower and i put my hand on an elevated bow and finish all reps with one hand before i switch.
 
I really love the exercise, have you tried them?
Click to expand...

Yea. I use KB and do a pushup between each rep. I forget the name a lot so I end up putting KB pushy uppy rowy thingies in my training log. :rolleyes:
 
31.07.2007

A1 Power Clean
2x3 192.5
1x2 205.7
1x1 231
1x2 205.7
1x3 192.5
I filmen the last tripple and the 231 max pull.
B1 Good Mornings
1x8 143
1x8 143
1x8 143
These are ackward. I videotaped two of the sets, im gonna post them at the end of the log.

B2 Leg extensions
1x10 66
1x11 70.4
1x12 77

I just did this because i wanted something to do in the rest time for the GMs, been a long time since i did leg ext :p

C1 Board Press
1x5 176
1x5 176
1x5 176

It felt kinda weird doing half rom on the bench press, but it was cool. I put the boards under my t shirt, and they held in place pretty good. I got a video of this too

C2 Bent over row
1x5 139.7
1x5 139.7
1x5 139.7

These were tough, i think progress is starting to stall a bit.

D1 knee Ab rollouts
1x5 BW
1x5 BW
1x5 BW
I think form is improving, i can feel them much more in my abs now than before.

D2 BB Preacher curl
1x9 44
1x8 44
1x8 44

Videos:
I might post these in the weight training section too, because it gets more traffic.
Power clean:
tripple
Max

I started with the hips a bit lower on the tripple than i usually do.

Good Morning:

these are weird, so i dont know if im doing them right.

Board Press:

I put the boards under my t shirt to keep them in place, and it worked.


Comments on the form anyone?

PWO: the usual
 
Good stuff, Karky. I'll let the pros speak to form.

From the vids, it looks like you've got an admirer, though (aka, pony tail).
 
I think the GM's look good. You said you don't have a squat rack...do you just clean and press it to btn? How do you squat? Wtf mate?
 
watched the vids. looks good.
the only thing i would be concerned about is: is it really ok to "catch" the weight after you power cleaned it? it looks like it could be a good way to pull somehting : /
 
Karky said:
i have a squat rack, but not a power cage with pins to do pin press inn. If thats where you got it from.
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Ah, okay. Yeah, that's where I got the idea from.

Karky, aren't you worried about...destroying your body with the "power cleans"? >=)
 
PB, i actually dont know for sure, but ive seen alot of people do it like that too, and you cant drop the weights at my gym. I guess i could ask Evo or Georgen, they probobly know.
 
I might post responses to your vids in separate posts.

The clean looks pretty good. Off hand I only see one thing.

You are not driving all the way through with your hips. If you look at both videos you are jumping back under the weight before you have reached full extension.

Start practicing this more specifically when you are doing high pulls. Think "get taller." You will make pretty good gains once you start finishing your pull.

is it really ok to "catch" the weight after you power cleaned it?
Click to expand...

Gym rules are gym rules. Ya gatta falla them.

Your good morning looks pretty good.

Board press looks good too. Try pausing for a one count on the board instead of touch and go.
 
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When i pause, should i hold the weight there myself, or let it press against the board?
Click to expand...

Either / Or. Pick one way each time you do the board press and you will be fine. Definitely do both. (not in same workout though)

Oh...

On the good mornings pull your elbows forward more. They are flaring back (I can't see this next part because of the plates) That usually indicates a rounding in the upper back.
 
Wendsday 1.08.2007

A1 Bulgarian Squats
1x12 35.2
1x12 35.2

The weight is both DBs added together.
I really feel balance is starting to get better now.

B1 Pushups
1x19 BW
1x19 BW

These are starting to get tough, the last rep on the last set was pretty near faliure. Im pretty sure ill hit 20 next time though, after that i think ill try to make them harder, either do them with my feet on a bench or on the knuckles.

C1 Face Pulls
1x12 66
1x12 66

D1 JM press
1x12 27.5
1x12 27.5

Weight is not including the bar, i was gonna put it on the scale today, but then i forgot it.

E1 Calf Raises
1x12 7
1x12 7
1x12 7

Wow, on the last set it feels like my calfs are about to tear in half or something..

F1 Dorisflexion in leg press
1x12 101.2
1x12 101.2

G1 PC circuit
1 45 degree back extension 13.75
2 Ham Curl 55
3 Pull Throughs 85.8
60 sec rest
1 45 degree back extension 16.5
2 Ham Curl 55
3 Pull Throughs 85.8

The first set of back ext just dident hurt enough, so i upped the weight. My back is really getting better, and all in such short time too! The ham curls are pretty hard to progress on though. I feel my but shooting up as i curl sometimes, which i guess is a bad thing.

PWO: The usual

When doing pullthroughs im in this little cable thingy, theres two cable thingys with both high and low attachments standing against eacother. This girl was doing triceps pushdowns as i was doing pullthroughs. Its i key point to keep looking straight ahead while doing them, right? I mean, i couldnt look down.. it would compromise the exercise!
 
Friday 03.08.2007

A1 Snatch grip high pull
1x3 165.4
1x3 176.4
1x3 176.4

B1 Bench Press
2x3 171
1x2 187.4
1x1 198.5
1x2 187.4
1x3 171
1x12 143.3 (to get some volume, done 60 sec after last tripple. I only got 9 reps last week with this weight.)
the single went pretty smooth, and that was where my preveious plateau was, so i guess im gonna bust through it.

B2 Cable Row
1x8 143.3
1x8 143.3
1x8 143.3
1x8 143.3

C1 Bulgarian Squats
1x8 77.2
1x8 77.2
1x8 77.2
I think im allergic to these, whenever i do them, after them, the workout is done, i cut everything after this exept for the PC circuit which i tortured myself through. I dunno what it is about bulgarian squats, i just get totally out of breath, cant recover between sets and my heartrate goes way up, way more than any other exercise.

D1 PC circuit
1 45 degree back extension 16.5
2 Ham Curl 55
3 Pull Throughs 88.2
60 sec rest
1 45 degree back extension 16.5
2 Ham Curl 55
3 Pull Throughs 90.4

I just keep putting on weight for the back ext and pull throughs, my lower back is getting there now. I feel them way more in my hams now too, before it was only my lower back.

PWO: The usual
 
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"I think im allergic to these"

Diito. Bulgarian squats = Most dreaded exercise ever. Period. End of discussion.
 
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