Where Strength and Size are the only goals

Posts tagged “kroc rows

Tuesday 16th October 2012

Struggled a little with the bench today, felt it in the shoulder (probably from overdoing it earlier in the week!) so I’m going to take a reset on these next session. Otherwise not too bad today considering I had a bit of a late night.

Incline Bench 96kg x3x5x4 – Although i did 5 reps on last set, my form was awful, butt came up off bench so I didn’t count it. In between sets did face pulls on cable (level 9) x15x15

Kroc rows 42.5kg x22

Machine flyes (10) x10x6, (8) x8 – going to drop to (9) next session to increase reps on sets, ideally looking at at least 12 for these.

Cable pullover (11) x11 (10) x9x7

Hack squat 95kg x6x6x20 – these are a real killer, but I’m persevering with the weight increases and holding at 20 reps for as long as I can

Again I’ve got my core & stretch class later so can hammer my abs and stretch it out 🙂


Tuesday 9th October 2012

Due to various commitments my gym sessions are getting less exact (no more tues/thurs/sun workouts), so it’s just a case of training as and when I can! This meant another session today, but as I struggled yesterday I was quite happy to try and make up for it today!

Again changed my warm-up a little, swapping out reverse crunches for cable crunches as I can add some weight now, and doing 3 sets of 15 pass-throughs to loosen shoulders. Felt better today, one of those good days in the gym! After yesterdays deadlift, I’ve decided to focus more on back work for a few weeks, so doing a couple of extra lifts or swapping things out as necessary. Also trying to get as many chin-ups in as possible in between sets and during warm-ups.

Incline Bench 96kg x4x4x5, followed up with 60kg x15 (approx 30-60s rest after lift, however this is just to change the plates, not an official rest). In between sets Cable face pulls (level 8) x15x15 – About time for a re-set on these, that last rep only just made it!

Kroc rows 42.5kg x20

Machine flyes (level 10) x12, (level 9) x10x7 – Having done DB flyes for so long, these are killers as been missing out on the middle part of the movement!

Cable pullovers (level 11) x10, (level 10) x8x6

Hack squat 92.5kg x6x6x20 – hopefully won’t get DOMS as bad as last time!

 

 


Tuesday 2nd October 2012

Legs still a little fried from Sunday’s Hack squat followed by spin yesterday so gave them a break today 🙂 Usual warm-up, working up the weight on the bar along with chins, pull-throughs and rev. crunches on incline bench. Again focus on technique alongside trying to keep wrists straight throughout sets (easy on warm-up, but taking more concentration on work sets). Ran out of battery so only managed to film Bench today (only just! it died on rep 7 so cut out last bad rep)

Incline Bench 95kg x5x5x6 – Did go for another but butt came off bench so didn’t count it.

Kroc rows 40kg x25

DB Flyes 17.5kg x12x8x5

Cable pullovers (level 10) x12x10x8x6

Rack Pull 160kg x10 – It felt a bit too high, going to try next point down when I repeat

Got to teach core and stretch again later so going to hammer my abs and stretch out .. It’s not the worst situation, I get paid to share my workout/stretching 😉


Sunday 23rd September 2012

More focus on technique again today, also tried out the Hack Squat machine today, but after a few warm up sets jacked it in. I really don’t like the feel of this particular one, was an odd position and could feel too much pressure on my knees. Maybe I’m using it wrong but I can’t see how! Warmed up with 3 rounds of  inc bench, chins, rev crunches on incline bench and pullthroughs as usual.

Inc Bench 92.5kg x5x5x7 – kept it tight with no bouncing off chest, butt came off bench on last rep though, probably should have left it at 6 instead!

Kroc rows 40kg x20

DB flyes 17.5kg x11x8x5x4

Cable pullover (10) x12x9x7x5

45 degree leg press 260kg x20 – really trying hard to keep my butt down, getting harder to do as the weight goes up!


Sunday 16th September 2012

We took the kids out yesterday so trained today instead. Tried out a few different movements today, some incline bench with a barbell (instead of usual dumbbells on a saturday session) and rigged up a cable pullover as DB pullovers have a shorter range of motion. Really liked these, felt them much more in the lats – tend to feel the DB version in the triceps despite trying as hard as possible not to bend my arms!

Incline bench 90kg x5x5x10

Kroc rows 37.5kg x25 – only one set after a couple of shorter warm-up rows now as per recent article on them

 

DB flyes 17.5kg x10x7x5x4 – really felt these in my shoulder (ant. delt), probably from the incline bench first

Cable pullovers (level 9) x12x10x8x6 – still don’t know what the weight stack is!

Leg press 250kg x20 – Had to sit and recuperate for a good 5 minutes, these really took it out of me!


Kroc row technique and are crunches really bad?

Some of you may have heard of Kroc rows, some may even have used them in a back program. I personally have a real love/hate relationship with them as when performed correctly they are brutal! – Here’s the ‘Kroc’ himself on how to perform them correctly.

As for crunches, never has a particular exercise been more villainised than these! When addressing lordosis or anterior pelvic tilt (or even just plain abdominal training), a full sit-up is far more damaging as it engages the hip flexors which take over the movement once the lower back leaves the floor/bench. The very muscle needing to be stretched/loosened in all but the majority of people, not strengthened or tightened! Crunches can help to shorten the rectus abdomnis and ‘pull the pelvis forward but far better are reverse crunches – Not only can they help alleviate Lordosis as the pelvis tilts posteriorly to initiate the movement, but also do not aggravate Kyphosis like crunches do as the upper back stays on the ground, shoulders can be kept retracted and the head/neck relaxed.  Of course this would be in conjunction with lengthening aforementioned hip flexors and quads and strengthening glutes and hamstrings. As these are a relatively easy exercise for anyone with a strong core from lifting, i.e. if you can perform 10 or more easily, try using a decline bench (head at highest level), hanging knee raises to chest (avoid straight leg raises as these will make you arch your lower back) or hanging knees-to-elbows (without swinging or using momentum).