Shades - Linear/Single Factor 5x5 Progess

[SgtSlaughter]

IMHO Cleans look extremely well done.

Rows... reeeeeally depend on specific goals... explosive & power; you've got the form down for that

Great lifts broseph, look forward to seeing your progression

 

[Shades McCool]

Thanks man, that makes me feel a little better! Be sure to keep dropping by and hooking me up with knowledge.

 

[fortunatesun]

Rows look real good to me,too. For some reason, there's always a bit of discussion as to the best way to do these. I think if you've hit your target group dead on and it feels 'natural' then you're doing them right.

Having said this, I'd still recommend looking at the Pendlay Rows link in the Training Information Vault. I think these are much more than a fad improvement in technique. Even if you don't like them they give you great feedback as to whether or not you're maintaining a 90 deg. angle.

 

[djeclipse]

Here is the link to madcows site where he describes the exercises.

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm#PART III: Exercise Descriptions

Here is a link to the pendlay rows.

http://www.elitefitness.com/forum/showpost.php?p=4697367&postcount=301

http://www.elitefitness.com/forum/showthread.php?t=366601

Here is a link ot pics...

http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976

Pendlay rows are done from the floor like a deadlift...

 

[anotherbutters]

Those were powercleans, since you lifted straight up to your shoulders. For a clean, you would have lifted the bar lower and quickly dipped yourself under it to the position at the bottom of a front squat, then stood up as per a regular front squat.

Either way, your form looks good on those and the rows too!

 

[Protobuilder]

Very nice start man! It's nice to see someone w/ the balls to post up honest vids. You've got a real solid foundation and your strength is going to skyrocket on this program.

When I clicked on the row vid, I saw the hammer strength machine and was like, "Oh no, this kid is going to do hammer strength rows." LoL All those pretty machines around you and you just use a barbell? LoL 90% of the people in your gym don't know what the hell a powerclean is and think BB rows will ruin your lower back. Nice work.

Your rows look good. One thing you "might" want to try for, is trying to squeeze/arch the upper/middle back at the top and pull explosively from the floor (i.e., deweight the bar each rep, then pull explosively w/ the lats and try to arch the upper back at the top). Arching the upper back (lower back stays steady) pulls the shoulders kind of back toward the hips, which really makes your lats work. Overall though, looks real good to me. Nice job.

 

[enigma4dub]

I agree with proto, you should pull EXPLOSIVELY from the floor, deweight each rep. You are limiting your range of motion as well by going to mid-shin. Other than that everything looks great!!

 

[jenscats5]

Nice vids Shades!! Looking good!!

 

[Cynical Simian]

Rows look pretty good. You're pulling explosively and keeping your back close to 90 degrees.

The big thing, as others have mentioned, is that Pendlay (never heard of that guy ) Rows are done with be bar deweighted on the floor between reps. Bend your knees a bit so you can do that, and keep your back angle and bar acceleration like they were in the vid and you're in good shape. DJ already provided the links I would've directed you to - definitely read through them, especially the Midwest Barbell one.

 

[Sassy69]

OK kewl stuff - i been edumacated as well--- what I'm doing w/ my rows is completley diff than what shades is doing here & w/ diff purposes in mind. (no shit sassy, what other conclusions does your indepth analysis bring you to...?)

Anyway -- this is going to be a great addition to the lifting board and the videos are fantastic for those of us looking to learn a little more about a different approach.