Pendlay Rows

So broskis, what would be aceptable for a natty tryhard to pull in a pendlay row before he needs to do barely a microload in lucky months? [email protected] here. If possible at 3/2 RM. 1 RMs in dis fuka always make me use the lower back amd end cheating a deadlift to which I awkardly bow and offwr all my hernias.

POSIWID: The Purpose Of A System Is What It Does Shirt $21.68

Tip Your Landlord Shirt $21.68

POSIWID: The Purpose Of A System Is What It Does Shirt $21.68

  1. 1 month ago
    Anonymous

    Just do cable rows and pretend to be a viking raiding bongistan

    • 1 month ago
      Anonymous

      I prefer krock rows. In the final degenerate war where we all dissolve into a sempiternal ACK, If I can elbow a degenerate using my explosiveness from the krocs Ill ACK pacefully knowing I used their weapons against them.

      Now seriously. WHY KROK. You got one of the best back exercises....

      • 1 month ago
        Anonymous

        Kroc rows do build massive traps

        • 1 month ago
          Anonymous

          Keks.
          Indeed they do. The only troony I wouldnt mess.

          i used to do these 3x8 at 70kg, was great for explosivity and core engagement and i did them for judo, but the cns fatigue is insane. i just want to go home after.

          I rarely go over 5 when warming up with 60, but when I do the two series over 100 kg, cant do more than two strict.
          Well. Time to use the tower papel rolls fpr microloading I guess. And they should be put by liliputiens without me noticing or I nocebo my ass.

      • 1 month ago
        Anonymous

        pendlay krok rows are even better. seriously, cheated rows done from a dead stop are literally the best thing you can do for your back, even if you use your whole body to accelerate the weight, put large plates on the dumbbell to cut the ROM, etc., the strength gains are insane. I quickly got to repping over my bodyweight per hand this way and they progressed every other upper back exercise, like weighted pullups, much faster than doing the exercise intself.

    • 1 month ago
      Anonymous

      Well in fact cables....bleh. Newton be my homie closely. Y prefer grabbing the heavy thing and moving it and then the gains and you know.
      Only cable I do is close grip lat pulldowns with..."bicep grip" idk how to call it. The one where you dont block your wrists. That way I can lift the 110 kg and feel important.

      • 1 month ago
        Anonymous

        What the frick are you on about, moronic zoomer? Why are you writing in ebonics?

        • 1 month ago
          Anonymous

          Why cant you FRICKING COMMENT ON THE OP ISSUE godamnit.
          If it wasnt because the thread is still up I would swear we are in fricking /misc/.
          Get back here after years and that place has stained all the place.

        • 1 month ago
          Anonymous

          And also
          >Sips a shot of cum
          Im originalgay kiddo.
          >Sips harder
          You probably used my memes
          >coughs a solved captcha

  2. 1 month ago
    Anonymous

    To not prostitute myself in OPs, well here's a piece of my piggergains. Again, nattyjugdement pls. Or ill pin tren/HGH and die soon amd will be ur fault.

  3. 1 month ago
    Anonymous

    Cmon mah mans. Pendlays are great. Someone out there must be doing it.
    If not wtf are you all doing.
    Even if you are not like me in mass n shiet, want to know some ratio of what is considered a nice weight and whats shiet.
    Do it for this fluffer. Look at her. Cmon anon. Look at that chubbycutieface.
    Tell me your pendlays.

  4. 1 month ago
    Anonymous

    >doing fewer than 5 reps on assistance exercises
    Lmao

    • 1 month ago
      Anonymous

      I do 5 in the first set, and 3 on the rest since Im always trying to get up at least 5 kg more.
      >Low reps dont count
      Do you know where you are? Also I follow that with krocs which is grabbing the shittriest heaviest dumbell in this city (50 shitty kilos) and do 15 reps each hand. And its going up because I cant access 60kg and onward. Thats why I go heavy on strict pendlays amd also do them like thrice a week if I can. Two the least. And usually after that I do israeli deadlifts (that fricking david bar man keks) to the next day do the true ones.
      So yeah try some heavy shit low reps with full rom. You'll thank me in a month.

    • 1 month ago
      Anonymous

      Also
      >Pendlay
      >Assistant
      Its one of the best exercises after deadlifts and weighted pullups, do you know the muscles it uses?
      Spoiler: a frickerinheckerinsacredin lot. And improves your explosivity which is hard as frick.

  5. 1 month ago
    Anonymous

    Also pendlay is now at 120 kg 2 reps. Someone from oly lifting? You sure do the shit or harder.

  6. 1 month ago
    Anonymous

    i used to do these 3x8 at 70kg, was great for explosivity and core engagement and i did them for judo, but the cns fatigue is insane. i just want to go home after.

  7. 1 month ago
    Anonymous

    Pendlay rows are moronic. Rowing is a horizontal pull, you should do it more upright and with some english and your 1rm should be the same as your bench. It builds the upper back. It is a primary lift. You want to build your lats, try a vertical pull (pull/chin ups)

    • 1 month ago
      Anonymous

      How much have you been practising them? Im about to lay down the cables because the 100kg limit is for my sissi past self, and thanks to them I make any back exercise to commence with a nice explosion. Other day I almost fricked myself after stopping 50 kilos from a krok row with my chest. Had a bruise for a week.
      But show stats pls.

    • 1 month ago
      Anonymous

      >Rowing is a horizontal pull, you should do it more upright
      Any youtube vids with more upright style?

    • 1 month ago
      Anonymous

      you can do them in a rack, putting the safeties e.g. at your knee level, or with a trap bar using high handles, that's what I've always been doing. I agree that the starting position is absolutely terrible, but the starting from a static point makes them much superior to regular rows

    • 1 month ago
      Anonymous

      >your 1rm should be the same as your bench
      If I have to row 415 I quit.

  8. 1 month ago
    Anonymous

    >before he needs to do barely a microload in lucky months
    What? Anyway, microload when you can't do an increase without cheating the rows.

  9. 1 month ago
    Anonymous

    How do I know if I'm cheating in Pendlay rows? After I do them my legs and back feel tired even if I'm pretty sure I wasn't using them to cheat.

    • 1 month ago
      Anonymous

      Take a video of yourself.

      My hamstrings and back also feel tired but given the stabilisation required by these muscles I think its normal.

      https://i.imgur.com/yMdBLk4.jpg

      So broskis, what would be aceptable for a natty tryhard to pull in a pendlay row before he needs to do barely a microload in lucky months? [email protected] here. If possible at 3/2 RM. 1 RMs in dis fuka always make me use the lower back amd end cheating a deadlift to which I awkardly bow and offwr all my hernias.

      Great exercise, I'm currently doing 5*5 72kg 97kg 1m86.

      Search youtube for the video of Glenn Pendlay explaining how to do it.

    • 1 month ago
      Anonymous

      Its the same as abs with heavy deadlifts/squats. Get rid of that "gymbro" thing were you only work a muscle when you can see it contracting in the mirror
      >sorry for the exageration but I need to make a fricking example here
      In my shitty one man experience, and as a forever natty, you are HIGHLY reccomendend to use big exercises. The more muscles, the better. For one, they look a lot like the movements that makes us human (grabbing, lifting in deadlifts, and "easily" (Because tell a chimp to do it) squat big weights on top of our core).
      So, these not only use a lot of force from the muscles you use in a leg press, but also require you to stabilize while making the MOST HUMAN movement.
      Standing on two feet.
      Theres not only the quads to make your legs go straight. Theres the whole leg enchilada, glutes for bawds, lower back, and to anyone who added weight to the oly bar,
      FRICKING ABS. Yeah mfers the strongest shit to your abs its hitting them with heavy dls, squats, and since im the homosexual OP, pendlay rows.
      Yeah you are not trying to suck your wiener 300x10, but your whole body wants to eat that floor while your neck breaks against the barbell, and you say "Im the one fricking you cold b***h im cringe forg3d" and bring that shit to your chest at 90 degrees angle. A total schizo benchpress were you dont die.

      So well, Ill guess Ill stick to shamefur microloading.
      STILLnif one of you did an exercise that endend putting weight on your pendlay pls share.

      • 1 month ago
        Anonymous

        >FRICKING ABS. Yeah mfers the strongest shit to your abs its hitting them with heavy dls, squats, and since im the homosexual OP, pendlay rows.
        they're small time for abs compared to actual good ab exercises. you'll get some isometric work, which isn't a very optimal way to build muscle, necessary to stabilize the weight and that's it. the only semi decent compound for abs are front squats and they're stil shit compared to e.g. weighted or standing ab wheel

    • 1 month ago
      Anonymous

      rows are one of the few exercises where cheating is actually fine as long as you aren't a total spastic about it. cheated rows always gave me much better gains than strict ones

  10. 1 month ago
    Anonymous

    stop ego lifting, just focus on tiring your muscles.

  11. 1 month ago
    Anonymous

    I think pendlays are a great demonstration of core stability and upper back strength, but frick me I hated trying to progress on them. Same with other standing barbell rows. For horizontal pulls cables and dumbbells are just better as part of a routine, especially one-handed versions. I can target my lats with greater range of motion much better with them, which I feel makes up for the lack of lower back stabilization you get from barbells.

  12. 1 month ago
    Anonymous

    protip: pendlay rows with a trap bar are superior. high handles put the back into a much more natural starting position and the neutral grip is better for an explosive movement like that

Your email address will not be published. Required fields are marked *