Report on 1st time in squat cage

[makedah]

Gladiola -- thanks. I found and bookmarked the page you mentioned. I do indeed have a stability ball. I much prefer working on it than the floor.

Hannibal -- I wondered if you were talking about upper back size as well. Yeah, that'd definitely something I'll have to work toward.

 

[Pink Space Biscuit]

You'll get the hang of it, my first time with my ex trainer was a complete disaster.

 

[Hannibal]

Hannibal -- I wondered if you were talking about upper back size as well. Yeah, that'd definitely something I'll have to work toward.

Some moves that you might not be familiar with, that will help with upper back thickness are.....Seated Power Cleans, Face Pulls, Rear Delt DB Flyes, Chest Supported Rows, or some variation of Kelso Shrugs.

Just search those words...they are explained numerous times.

 

[Hannibal]

...and the hang snatch.

You know what? I actually had that listed then I erased it. I'll let you explain it to her. It obviously is working for you...thank goodness.

Soon we will have the Modified Makedah Snatch

 

[Arioch]

http://www.allbookstores.com/book/093452338X

 

[makedah]

I've heard of some of those moves. I've done posterior delt flyes, but I know little about the rest of the moves. I'll look them up on the board and elsewhere.

 

[Arioch]

Yes, but this book is way up there on my recommended reading list. Not because it is a technical masterpiece, or covers everything like "Supertraining," but rather simply because he presents things so very well. This is getting to be a lost art.

His book, "Powerlifting Basics, Texas Style, the Adventures of Lope Delk" is another example of this. Not full of technical info, but puts the basics across in a very entertaining way. This is a great read after a couple of weeks on a research project.

 

[Hannibal]

While I have not been doing Kelso Shrugs as much as Spatts...I will have to say that I liked them. Could really feel them hitting where I wanted. Especially when supersetted with Chest supported rows.

Anyone interested could also try Hise Breathing Shrugs...these are great.

http://www.testosterone.net/html/body_142short.html

 

[makedah]

Some moves that you might not be familiar with, that will help with upper back thickness are.....Seated Power Cleans, Face Pulls, Rear Delt DB Flyes, Chest Supported Rows, or some variation of Kelso Shrugs.

Just search those words...they are explained numerous times.

Is this the same thing as a "chest supported row"? http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html

Or is it more like this?

http://www.exrx.net/WeightExercises/BackGeneral/LVInclineRow.html


I was going to add the Yates row back into my Back/Biceps day, which woudl make it look like this

deadlifts - on alt. weeks
lat pulldowns
yates rows
one-arm lat rows - may take these out, see below
bicep curls
back hypers

Of the exercises Hannibal mentioned, I was going to start with adding the posterior delt flyes or the rows because I'm more familiar with them. (I still need to research the cleans - will they stress my fooked rotator cuff? - and read more about the Kelso shrugs -- they do seem intriguing. The face pulls look good too, but I have to first see if my gym's lat pulldown machines can be adapted.) Would adding one of these to the above routine be overkill? If so, what should be removed? I'm already thinking that the one-arm lat rows should come out.

Also, I have to use tiny weights with the flyes, but I can row more. What difference does this make in chosing one move (if I have to chose one or the other) to strengthen and thicken up my upper back? Thanks!

 

[Hannibal]

deadlifts - on alt. weeks
lat pulldowns
yates rows
one-arm lat rows - may take these out, see below
bicep curls
back hypers

Not sure of your split....but the face pulls and seated power cleans could work on either back or shoulder day...since the area you are hitting is all connected.

With the exercises that you have listed I would do this:

Deadlifts-on alt weeks.....alt with Good Mornings (invaluable in helping your squat and building your posterior chain)
Chest Supported Row (Incline Lever Row)
Yates Row (if I was going use it I would use it here)
Lat Pulldowns (would use more close grips and underhanded grips)
Face Pulls
Bicep Curls
back hypers (opt.)

I am a big believer in not wasting effort on exercises that you don't need. But if your goal is hitting different angles...then variety is important.

Personally if I wanted to concentrate on building up my upper back...I would do fewers exercises but do more sets. If you start doing Good Mornings on a regular basis...you can probably eliminate the need for back hypers.