Zander's Training Journal

[coolcolj]

Or you could do em how I used to do em, when I did em

right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_BentOverRow_225PR.mpg

That was a long time ago...Last year in Novemeber
Does hit the lats pretty well.

 

[coolcolj]

also I would suggest you do your bench first, then rows and then close grip bench. This way your closegrip will be stronger.

 

[Zander1983]

Thanks CCJ!

 

[Zander1983]

Saturday 7 June: Lower Body - Quad Dominant

Squats
198 x 7
209 x 5
220 x 3
209 x 7
220 x 5
231 x 3

Bulgarian Squats
6.5 x 7/leg
11 x 5/leg
16.5 x 3/leg
11 x 7/leg
16.5 x 5/leg
22 x 3/leg

Had yesterday off (I had a Microeconomics exam ) and moved my 2nd lower body day to Saturday. Was much happier with my squats this week, and I took it easy on the Bulgarian squats for form. I think I was quite piston-like, which was the aim.

My girlfriend got a little juvenile in the squats video

 

[IronLion]

On the split squats watch the angle of your shins....they are coming forward over your toes, I like to keep my shins vertical so that I am able to use hamstrings and quads.

Keep up the good work

 

[Zander1983]

On the split squats watch the angle of your shins....they are coming forward over your toes, I like to keep my shins vertical so that I am able to use hamstrings and quads.

Keep up the good work

They're meant to be coming forward - I want mainly quads.

And thanks

 

[coolcolj]

Squats look good, but I think you need to be a bit smoother on the eccentric, a bit herky jerk

 

[PolishHammer1977]

Nice job brother. Your squats were good and indeed could be a bit slower on the eccentric movement. Nice explosive upward movement.

Bar rows looked strong. Do you ever look up while perfroming them? Or do you always look down. I feel it helps keep my natural arch while lifting. One I look down its harder to keep form. What do you think?

 

[Zander1983]

Definately need to control the eccentric a lot more on my squats.

I'm only learning the form for rows, having done them for less than a couple of months. I'll experiment with my head up next time

 

[PolishHammer1977]

Definately need to control the eccentric a lot more on my squats.

I'm only learning the form for rows, having done them for less than a couple of months. I'll experiment with my head up next time

Go head up to the ceiling and arch your back naturally. Row to grow right?