Upped the lunbge weight on one set and almost ready to up SLDL too. It was weird though squats felt sooo much harder today with the same weight.
Upper body day (trap/rhomboid/rear delt focus) tommorow which involves db Rear Delt Raises, Cable Row, Db One-arm Rows, Dips, Cable Lateral Raises, cable Shoulder Press and Crunches.
Anthony wants me to perservere with the one arm rows after having problems getting myself set up in the right position (with supporting leg, hand and midsection) for them last time. I've been looking at videos, but does anyone have any decent tips?
I've been looking at videos, but does anyone have any decent tips?
Richy
What exactly is your problem with them? I find I am a lot better at 1 arm rows with right side than left which is annoying.
just the whole getting set up in position with one knee and hand on the bench. Ie how far aprt to place hand and knee, and how to check you're back is in teh correct position etc
Any tips basically as I didnt get on too well with them last time.
Just back from routine C and I'm a little pi**ed off!
Routine started well, with reard delt raises (drop set) and cable row to target traps/rear delts.
But I still cannot get to grips with one arm rows; I did finsih the sets but because I don't feel comfortable and can't get set-up properly I don't edn up working my back effectively. So a litte annoyed about thses to say the least! So thought, right negative chins it is! Did them bodyweight (noot weighted as usual) as I'd pre-exhauusted my back; and managed 17! Still not happy as that set obbviously wasnt heavy enough, so did some machine rows later too.
Moved onto dips; lowered the assist and got 7 reps; some nob who wnted to use it after me was properly stood there staring as if to say hurry up! But I thought 'screw you' if this last rep takes me 20secs you can dam well wait! But maybe I did finish a little early so I did another set later.
Then cable lateral raise and shoulert press; ouchiue! could barely lift my arm after these!
And finally crunches; upped the weight by 2kg and still got 8 or 9! whoop!
Shall be speaking top Ant on perfect-wasitline as to how to changes this roitine as still not happy with it all.
Richy you should get the guy who helped me most with my routine to take a look. My routine is working great ;-)
I used to do one arm rows when I was working out at home and was having similar probs till I shifted the bench in front of the mirror and moved forwad on the bench until my supporting hand could curl over the end. this meant the leg on the bench was kind of streched out more fom the knee. It was easier I found to keep my thigh at 90 degrees to my torso this way. This in turn kept my back really straight.
Dunno if that helps
ETA: having just read what I wrote - yep, check with Ant. I dont even understand myself.........
