Lol, cutting in Ramadhan gonna be easy But I think we gonna have to eat more meat to compensate the 14-hour period. And have to go to gym at night which probably gonna be packed...

Btw, got question. I do Pendlay Row today(45kg) as a replacement for powerclean. However, I cant quickly lift the weight. Do I have to explosively lift it? and do I have to do it without moving my upper body?

How to do it properly!?

This post has been edited by Ibrahimovic: Jun 22 2012, 09:54 PM

have you watch this vid? explained by glen pendlay himself.
http://www.youtube.com/watch?v=ZlRrIsoDpKg

Thanks for the link. So let me get this right,

1. I can lift my upper body but my lower should be arched and stay the same
2. Lift it up quickly

Question:-

1. I normally put my arm just besides my leg in deadlift. Should I do the same for pendlay?
2. How far should my leg would be from the bar?

1. Lifting the upper body @ jerking would be cheating the form. I've been there and trust me, it is better for you to focus on perfect form. Jerking can be done if you are at last sets but if you do it from the first sets to last, it would defeat the purpose of gaining the strength amirite?
2. Lift the bar explosively as you can.

1. I would put my hand just like the normal width for bench press (not close grip not wide grip).
2. Doesn't matter as long as the bar is directly under your shoulder. If you have long torso, it would be far.

From my experience, the width of your feet can alter the ROM for this exercise. Wider feet placement would shorter the ROM and narrower feet placement would make the ROM longer. Shorter ROM is easy but I prefer longer ROM.

trying my best to get 365 within 4 weeks man (ramdhan is around 20ish july as far as i remember, so gonna bust my ass with CnP style, deadlifting 3 times a week and hoping for the best, i know this is crazy but here's my number and call me maybe

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Added on June 22, 2012, 10:44 pmtalking about pendlay row, sometimes my lower back feel pain

shouldn't it hit my upper back hard

This post has been edited by adix4: Jun 22 2012, 10:44 PM

That is good, hope to see your video
And yes, pendlay row do make your lower back pain a little bit. Your back have to be straight + the weight that you lift from the floor thus the lower back pain sensation. Sometimes I fail on pendlay rows not because of the weight is heavy but because it tax the lower back.

since i incorporate deads 3x a week i feel like ditching my pendlay or just do it once per week

damn it, even tho i did singles but the DOMS feels like an effer

Just asking, do you do max effort on those 3 days?

i always thought the difference of pendlay and normal rows is just it starts from the ground

a) starts from a wider grip
b) hit down the chest area

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Added on June 22, 2012, 11:00 pm85% - 97.5% from my 1RM

singles, doubles or triples

and i will go by feels, lets say on Monday i feel like doing singles, i will take around 90%-97.5% and pick a number

eg: 95% and singles

then i will do singles with high sets like 15 to 30 sets

one of the days i will do partials deadlift for lockout ( 8 second hold ) aiming 130% - 150% from my deadlifts max

and yes, crazy as it sounds, i did max efforts on those 3 days (hopefully) and aiming for a PR every week since

i have 4 weeks left before Ramadhan


This post has been edited by adix4: Jun 22 2012, 11:00 PM

Adix4, u do deloading week right?

afaik, there is no deload

my third week ni, still in experimenting process, Chaos and Pain is all about "feels"

what i mean feels is like what do you want to do the most, or focusing on

eg: Jamie Lewis trained his shoulder like 4x a week using CnP style programme

would say that you will feel sore everywhere Lol, but the intensity is

Thanks for the advice. I guess I have to reset back to 40kg if there is no jerking involved

When you guys first start out, how much can you lift doing pendlay? Also, may I know any replacement exercise for pull-up? I did powerclean last week and injured my right wrist (but only the ligament on the right)...

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Added on June 23, 2012, 12:22 pmShould hit the lower chest right? When we lift our arm to the chest does the position should be like bench press (slightly lower than 90 degrees)?

This post has been edited by Ibrahimovic: Jun 23 2012, 12:22 PM

Would like to check my progress as a newcomer. Is the current rate of gains expected, or is it too slow?

Note that it is something like a superslow high intensity workout (about 5 secs lifting, 5 secs lowering), which explains the single sets.

Chest Press

07/6: 60lbs x 5 reps
15/6: 60lbs x 7 reps
23/6: 60lbs x 8 reps
01/7: (increasing 10lbs)

Leg Press

07/6: 132 lbs x 5.5 reps
15/6: 132 lbs x 6 reps
23/6: 132 lbs x 8 reps
(increasing 10lbs upon reaching 11 reps)

This post has been edited by DT1: Jun 24 2012, 04:43 AM

I love 'intensity'.

But this month,when i squat my leg, ham and quad not so stress but my celah 'kangkang' (dunno what to translate) feel a lot of pressure/tense. And this feeling make me afraid to increase my weight right now. Before this, never experience it. When i lower the weight, the tense/pressure within that area is gone.

My form is wrong? Or any part of my body is weak? Any seniors here ever experienced this?

celah kangkang = groin

Maybe it happened because of bad form or sometimes when you train with high intensity, the weakest area will become fatigue fast thus the pain/pressure that you felt @ weak body part but I think it is due to bad form.

gtoforce, the only culprit here is you

Lol, thanks for the quote gtoforce. Hahhahaa! I didn't miss anything then lol. Edit your post brah.

I've always wanted to do deadlifts. I'm having lower back problems. Usually spine should be something like an S shape. Unfortunately my lower back is straight, so pratically its something similar to a ? shape. Plus, my spine is curved, curved as in my left upper core is stronger, my right lower core is stronger, causing my spine to be 'pushed' into a minor S shape. I do lower back stretching everyday but back to the story, isit recommended to do deadlifts?

Hahahahaha....wel i guess many missed it then...huhuhu

i wanna work the chest...coz of the saggy boobs
any ideas for a DIY bench to do incline bench press ?...