12 Jul:
Squat - 65.2 kg 5x5
Bench - 51.6 kg 5x5
Rows - 40 kg 5x5
BW Dips 6, 5
The eternal debate on Pendlay rows vs yates rows : frankly, I have been struggling with the Pendlay rows for the past few sessions, and was beginning to feel some lower back strain, even at the low weight. Yesterday, I googled some more tips on Pendlay technique in preparation for today.
- It is actually quite hard to keep the back isolated and not let the hips jerk up to assist the row. The whole stance is like a deadlift, so I find my hips unconsciously helping at the end of the movement. I have to concentrate on both immobilising the hips and leading with the elbows.
- The neck position does not help as to maintain neutral, i have to look forward at the floor, and not into the mirror. Its very difficult to get a grasp of form without the mirror.
- Its easier to do this with an explosive motion, rather than slowly. And the return to floor is quite a clever move, because it immediately relieves the lower back of tension (so that there is no more temptation to lift with the back) and relaxes the arms. I find it essential to place it back on the floor, although this is actually very difficult to do at a lower weight.
I was about to give up on the Pendlay rows if this session did not go well. This exercise is actually a lot tougher than it looks on the videos. However, I think I am slowly getting the hang of it, and I can feel the lats "flaring" a few times. My form is definitely not perfect yet, but I think I am a believer again