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10-14-2011 , 10:14 AM

#12551

Phatony

old hand

Join Date: Jul 2009 Posts: 1,317

I feel like training for power has a lot more to do with how you complete reps than how many you do. Just for one example.

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10-14-2011 , 10:22 AM

#12552

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

would kroc rowing for 5 reps result in like 92% chance of injury?

EDIT: ok, so I always thought the "kroc" part referred to the cheat row, but apparently it's also high reps. So why do single arm cheat rows for like 20+ reps instead of 5?

Last edited by DWarrior; 10-14-2011 at 10:37 AM.

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10-14-2011 , 10:43 AM

#12553

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Because you are so strong that you can do an easy five with the heaviest dumbbell in the gym?

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10-14-2011 , 10:45 AM

#12554

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

Quote:

Originally Posted by Aidan

Because you are so strong that you can do an easy five with the heaviest dumbbell in the gym?

bb ldo. Gonna row plates monday then.

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10-14-2011 , 11:02 AM

#12555

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Screw all you kroc row haters.

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10-14-2011 , 11:04 AM

#12556

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

Kroc rows are fun and get away from some of the monotony of doing the same exercise!

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10-14-2011 , 11:35 AM

#12557

JammyDodga

veteran

Join Date: Jul 2006 Posts: 2,268

Thoughts on cable rows? It's a machine after all so always stayed away. I always struggle to ramp up with pendelay rows cos its so easy to cheat. I would however like a lift that does a similar movement.

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10-14-2011 , 11:51 AM

#12558

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

They're fine. I like them quite a bit.

Don't fear the cable stack. It's quite useful.

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10-14-2011 , 11:57 AM

#12559

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by kidcolin

They're fine. I like them quite a bit.

Don't fear the cable stack. It's quite useful.

probably the most useful machine in the gym

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10-14-2011 , 12:07 PM

#12560

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Quote:

Originally Posted by saw7988

Assuming you're joking, but on a serious note, sarco hyper should be higher reps than myo yea?

Correct.

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10-14-2011 , 12:12 PM

#12561

JammyDodga

veteran

Join Date: Jul 2006 Posts: 2,268

Ideas on rolling them into a modified SS routine? Saturday I play rugby, Wednesday I train for it. Lift Monday and Thursday. Currently doing squat, bench, chins. Squat, press, chins.

I deliberately took out deadlifts cos my lower back is far too fatigued from rugby to recover very well and this seemed a simple way to adjust the routine around the fact I'm working out 4 times rather than three times per week.

Would like to roll in some more pulls, but not in a way that will trash.me too much. Gut feel tells me Im close to or at my limit for the amount of training each week.

Fwiw, squat work sets are at 385 lb

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10-14-2011 , 12:13 PM

#12562

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

Quote:

Originally Posted by JammyDodga

Some respected author here said cable machines aren't really machines because it's still unrestricted rom (I think it was in an article about core). It basically just redirects gravity (well, and shrinks it down to a point).

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10-14-2011 , 01:57 PM

#12563

bixby snyder

A distant second

Join Date: Sep 2010 Posts: 6,396

Quote:

Originally Posted by DWarrior

It basically just redirects gravity (well, and shrinks it down to a point).

Sounds like a machine imo.

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10-14-2011 , 01:58 PM

#12564

anklebreaker

Pooh-Bah

Join Date: Nov 2005 Posts: 4,551

Absolutely fine to include them in SS-style programming. Fwiw, for a majority of slouching anterior dominant noobs, I include two forms of horizontal pulling.

Useful from a strength, postural, and corrective/balance perspective.

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10-14-2011 , 02:03 PM

#12565

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

JD,

Just throw a couple sets in both days. At the end works, but wherever works fine.

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10-14-2011 , 02:28 PM

#12566

JammyDodga

veteran

Join Date: Jul 2006 Posts: 2,268

So, as well as, rather than instead of the chins?

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10-14-2011 , 02:31 PM

#12567

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

As well as.

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10-14-2011 , 02:33 PM

#12568

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

Quote:

Originally Posted by bixby snyder

Sounds like a machine imo.

Other machines, like leg press or smith, restrict your motion to a single line. That's mostly why they get hate.

Difference between cable and free weights is the force is not always in one direction, so there's some correction as you deviate, but otherwise your movement is not restricted.

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10-14-2011 , 07:20 PM

#12569

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

two questions:

1. is it safe to say that if i strained what i think are my lats while pressing that i'm leaning back too far/the weight is too heavy?
2. i box squatted today to strengthen my hamstrings and really liked it. can i do that in lieu of regular squatting until my hammies get strong enough?

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10-14-2011 , 07:30 PM

#12570

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

1. leaning back too far during pressing is very unlikely going to cause strained lats. you may have put a bit too much pressure on a disc in your spine, but it would be weird for someone to describe spinal discomfort as strained lats. more info needed. one general tip for the press is that keeping your abs (and glutes) very tight throughout the lift is very important for spine safety. getting your abs and glutes strong, then, is also very important. heavy squats and deadlifts do this very well.

2. kind of weird question. hamstrings "strong enough" for what? regular low bar squats and deadlifts heavily work the hamstrings. RDLs do even more.

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10-14-2011 , 07:34 PM

#12571

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

thanks for the answer. for #2, my quads are much stronger than my posterior chain, so when weight starts to get heavy (for me), i can't use my PC to get out of the hole and invariably lean forward to use my quads. i figured that if i did box squats to strengthen my hamstrings, they would allow me to squat heavier.

i'm not very good at using my hamstrings: when i try RDLs, GMs, or deadlifts, my back does most the work...i cant figure out how to "activate" them with those, but box squats made me use them

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10-14-2011 , 07:38 PM

#12572

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

leaning forward does not necessarily mean a weak posterior chain. and most likely, the weakest part of the posterior chain if you lean forward out of a squat is the back. that said, the most likely culprit here is a flaw in technique. do you have videos of yourself squatting or deadlifting?

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10-14-2011 , 07:43 PM

#12573

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

xpost from form thread:

DL (245, have been told my back is rounding a lot, will try to fix next time):

http://www.youtube.com/watch?v=IlNF04YIBCs

squat (140 boom!)

http://www.youtube.com/watch?v=WQlXmFalknw

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10-14-2011 , 07:43 PM

#12574

CharlieDontSurf

Blessed by Pope

Join Date: Apr 2006 Posts: 14,811

how exactly does the # of reps factor into results and why is the 5 rep workout viewed as being the best?
like why is 5 > 8 or say 10 in terms of reps.

i.e.
what's the difference between doing 3x8 compared to 3x5 for say squats or rows or whatever

does 5 reps accomplish something that 8 or 10 doesn't and vice-versa?