Strength Life Legacy

Strength Life Legacy

Thursday, November 8, 2012

Training - Back and a vid on rows

Bodyweight - 243

Pendlay Rows -
135x,8,8,8
185x8,8,8
225x8,8,8

Stiff Legs -
135x5
225x5
315x5
405x5
495x5

Notes - Did a vid on how I do the pendlay rows.  Just to keep this shit in perspective, my pull is around 700 now, and 225 is about as heavy as I can go for 8 without starting to get the knee bend and hip bending action in.  I hate sloppy ass fucking rows like Courtney Love hates being sober.  So I don't really care what anyone says about how sloppy rows helped their shit.  Rowing is meant to build the rhomboids and mid-back.  Not be used as a power movement.

If you bitch about how loud the music is you're gay.

Posted by at

17 comments:

  1. ajweinsNovember 8, 2012 at 6:57 PM

    Those were some beautiful rows. Also of note, you do a great job of keeping that lower back arched.

    ReplyDelete
    Replies
    1. Paul CarterNovember 8, 2012 at 7:26 PM

      Something I meant to address in the video. But should be obvious watching it.

      Delete
  2. UnknownNovember 8, 2012 at 9:39 PM

    yeah i cant hear what the fuck you're saying. nice music i guess

    ReplyDelete
    Replies
    1. Patrick StroupNovember 9, 2012 at 5:50 AM

      lol, this.

      Delete
    2. Paul CarterNovember 9, 2012 at 5:54 AM

      Hey there's that entitlement thing that me, Kiefer, and Jamie were talking about.......

      Delete
  3. StevenNovember 9, 2012 at 5:53 AM

    Been doing these recently with 135 lbs, 3 x 15 reps strict, and they bloody hurt!

    Btw, TURN THAT MUSIC DOWN!!! Or learn sign language.

    Happy Friday.

    ReplyDelete
  4. RockSteady602November 9, 2012 at 6:19 AM

    Thank you for posting on your website so often. Since I have discovered this place I check it every day, and I appreciate the time you take to educate and inspire others. Have a good weekend and thanks again.

    ReplyDelete
  5. JuiceNovember 9, 2012 at 10:46 AM

    Anyone who can't pick out his voice with metal in the background is clearly not a metal head and a giant pussy.

    ReplyDelete
    Replies
    1. GoodwinzNovember 9, 2012 at 12:17 PM

      Definitely a giant pussy! And agree on the entitlement thing that Jamie and Kiefer mentioned as well.

      Delete
  6. Mike T NelsonNovember 9, 2012 at 1:32 PM

    Aaaah, some good tunes by Anthrax--oh ya!

    Good info on rows too :)

    rock on
    Mike T Nelson

    ReplyDelete
  7. DaronNovember 12, 2012 at 9:28 AM

    Paul

    What kind of volume and reps would you recommend for the Pendlay's?

    ReplyDelete
    Replies
    1. Paul CarterNovember 12, 2012 at 9:50 AM

      3-5 sets of 5-8 usually.

      Delete
    2. DaronNovember 12, 2012 at 9:54 AM

      Paul

      I would assume you wouldn't go higher then 12 reps with this movement.

      Delete
    3. Paul CarterNovember 12, 2012 at 9:57 AM

      8 max

      Delete
    4. DaronNovember 12, 2012 at 10:27 AM

      Paul,

      So rows where you are supported, braced, or more upright(old school t-bar as you do them)are more conducive for moderate to high reps.

      Delete
    5. Paul CarterNovember 12, 2012 at 11:21 AM

      For the chest supported stuff yeah. Also I'm going to be doing a video later in the week on how I do machine rows.

      Delete
  8. BuschlyNovember 15, 2012 at 7:25 PM

    awesome you're listening to one of my favorite Anthrax songs

    ReplyDelete

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