What Strength Training Have You Done Today

[old] gw1 · Post by **[old] gw1** » March 9th, 2005, 10:59 pm

Ninthman, It is best to be sure that your form is correct before loading the bar up for bent over barbell row. The DB row that you described is good. When doing the high pulls / upright row that John's link showed, i would recommend a grip shoulder width. Cheers GW

[old] ninthman · Post by **[old] ninthman** » March 10th, 2005, 12:52 am

Today's work (after a 40' erg and a 1.5mile run):<ul><li>inclined dumbbell press (12/12/12/12) at 30 pounds</li><li>curls (12/12/12/12) at 25 pounds</li></ul> These are "getting to know you" weights. I think one more session at these, then move up. Should the dumbbell press end with my hands meeting directly up over my nose? Or should it be out over my chest a bit more? Also, for curls, is it standard to lean a few degrees to the side of the active arm, to be certain that you get the arm to hang straight down and to get the dumbbell away from your side? Or should this be avoided? I've done curls with dumbbells during the rest between incline press (12 reps right arm, 12 reps left not alternating, which I've been told allows too much rest). Ought I use a preacher-bench, instead of just doing them standing upright as I have been doing? <table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(gw1 @ Mar 9 2005, 10:59 PM)</div></td></tr><tr><td class='quote'>Ninthman, It is best to be sure that your form is correct before loading the bar up for bent over barbell row. The DB row that you described is good. When doing the high pulls / upright row that John's link showed, i would recommend a grip shoulder width. Cheers GW </td></tr></table> The width I instinctually use for high-pulls leaves about a fist-and-a-half between my hands. (My thumb knuckles would brush my ears, if I continued upwards.) Should I be wider, and if so, why? Tomorrow I'll try the seated cable row and the high pulls, four sets of twelve, with 120 to 150 seconds between.

[old] John Rupp · Post by **[old] John Rupp** » March 10th, 2005, 2:12 am

Gary, Why would you recommend a shoulder wide grip for high pulls?

[old] JaneW. · Post by **[old] JaneW.** » March 10th, 2005, 4:01 am

[right] [/quote] At the moment I use routines taught by these instructors, I also have a book by Brooke Siler from which I have taken some additional routines. I have not seen the DVD. If it is worth a look can you let me know the title/author? [/quote] Hi Neil, Gosh, I'm still learning how to use this forum. I can talk to you about Joseph Pilates all day long! Yes, I'll let you know if the DVD is worth buying. I am looking at attempting the swan dive in Brooke Siler's book. What are the precautions? Also, I use a device called the resist-a-ring which incorporates more smaller muscles into play. I recommend it if you've never tried it with your mat workout. My best, Jane Ninthman, (ninja warrior?) Sounds like you've gotten good support for your bentover barbell question so I'll leave my thoughts on bentover barbell rows wayside. I am writing so you know people care.

[old] gw1 · Post by **[old] gw1** » March 10th, 2005, 9:58 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Gary, Why would you recommend a shoulder wide grip for high pulls? </td></tr></table> John, Biomechanically a better position for the wrists especially at the top, and IMO a more balanced recruitment of upper back muscles, including a little more posterior Deltoids not just focusing on Trapezius and Rhomboids. GW

[old] neilb · Post by **[old] neilb** » March 10th, 2005, 3:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(JaneW. @ Mar 10 2005, 03:01 AM)</div></td></tr><tr><td class='quote'>[right] I am looking at attempting the swan dive in Brooke Siler's book. What are the precautions? [right] </td></tr></table> Jane, Sorry, not done that one so cannot say but it looks good. Tomorrow is a rest day from rowing so I will be doing a longer pilates session. I will experiment (cautiously). I think that if you are conversant with the techniques of pilates and have developed good core strength and control you are not going to come to much harm. I know it is rocking the opposite way but it is analagous with "rolling like a ball" especially when this is done in a very slow and controlled manner. Control and strength are key. Start slow and small movements and then build it up. Neil

[old] Jim Barry · Post by **[old] Jim Barry** » March 10th, 2005, 8:31 pm

17 pull ups

[old] John Rupp · Post by **[old] John Rupp** » March 11th, 2005, 12:03 am

64 deadlifts with 70# in 3:00

[old] Carl Henrik · Post by **[old] Carl Henrik** » March 11th, 2005, 6:17 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Jim Barry @ Mar 11 2005, 12:31 AM)</div></td></tr><tr><td class='quote'>17 pull ups </td></tr></table> ¨ Did you go straight arms and should blades up between reps? That's IMHO the best way to get a defined repetition and good training. Any comments on that? A nice performance anyhow!

[old] Jim Barry · Post by **[old] Jim Barry** » March 11th, 2005, 5:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE</div></td></tr><tr><td class='quote'>Did you go straight arms and should blades up between reps? That's IMHO the best way to get a defined repetition and good training. Any comments on that? A nice performance anyhow! </td></tr></table> Thanks, Carl. 17 was my best (and the crew best) when I rowed on the water almost 20 years ago, so I'm happy that aging is not settting in yet at nearly 40. I am sort of stuck at 17 right now. I've been doing some of the sessions "super slow" or with some weight in a fannypack to see if that will kick me past 20. Straight arms, yes. I do find during the last rep I resort to a kick to get my chin barely over the bar. I suppose it is a cheat, but for me it just means "last rep, get off the bar". I've wondered myself if 17 is "good" and was happy to find something on the Web that said for U.S. Special Forces recruiting, that would be considered "competitive" at the camps. I was also happy to read that my training approach (every other day, one set to max) is exactly what a Special Forces athletic trainer recommends. --Jim

[old] Yoda1 · Post by **[old] Yoda1** » March 11th, 2005, 6:39 pm

Yo Jim, Here's an old timers trick that was used years ago to help increase the number of pullups/chinups. When hanging with arms straight instead of pulling up evenly with both arms allow your weight to shift to the left of right and pull more with that arm. So, if you shift your weight to the right that's the arm that does the most work for that rep. Then just alternate left to right and back again until you've completed the set. You could almost rotate each protocol with what you have. Day 1 do Super Slow, Day2 do the weighted fanny pack, and Day 3 do the side to side alternating. I'll bet if you do 4 rotations of this, then take 3 days off and try for a PB. you'll break 25 reps. Wanna bet? I'm wagering one cold beer. Want to up the ante? Yoda

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 12th, 2005, 12:11 am

Yoda's recommendation seems really good. I also recommend mixing up your routine, perhaps one day with sets (sets of 3 or 4 until failure), a day of super slow training, and perhaps a day of pyramids (1, 2, 3, 4, until failure, then back down)

[old] Jim Barry · Post by **[old] Jim Barry** » March 12th, 2005, 12:20 am

Yo-da(man), Thanks. OK, I'll give this 15 day plan a shot. Today I did super slow so I'm on my way. If I test at 25 I'll ship you a beer from a local pub here in Maine. I'm rowing less too (using my bike trainer more getting ready for mountain bike racing). I'll have more space for upper body stress in the coming weeks. I'm psyched.

[old] ninthman · Post by **[old] ninthman** » March 13th, 2005, 12:01 am

for fun: 300 bench pulls @ 50 lbs (110reps/60/65/65)

[old] John Rupp · Post by **[old] John Rupp** » March 14th, 2005, 7:52 pm

40 pullups in 2:18 on rollerboard at 28%