Cool down. That's key. Meditation/yoga, again. DOn't neglect. Are you cooling down appropriately?
Thanks man. Nope, never do any cool downs. What is a cool down? lol. I see people do self massage mobility movements after workouts but ive always approached that stuff as something you do to prepare for a workout, it never occured to me that it would be useful after a workout, you know? I'll try meditation and yoga after tomorrows workout, see what happens. Should I try to actively lower my core temperature too?
Not joking. Which variant of cable row does KF do, seated or the lying one?
i do one-hand standing cable rows with the off-hand bracing to keep me perpendicular to the cable resistance.
this gives me mass on the mid back, rear delts and forearms and NOT for the spinal erectors. the braced off-hand removes as much of the erectors as i can to not fatigue them.
best torso-stabilizing exercise aside from squats - i do high repetition weighted back extensions (3x45s on GHR bench).
I actually just considered joining a gym just to use a GHR bench after reading your post lol. It's cheaper than actually buying one ($600). Yeah mate the torso stabilisation is what i'm after for my heavy 6-rep highbar backsquats. Could I join a gym for a few weeks and just build up my back strength enough to get my squats nice and stable and then stop doing them or will I need to keep doing them to keep the benefits? I'm not sure.
Found a shiny 6 foot steel pipe to use as my practice bar, i was just looking for a broom handle but this is much nicer. Doing the classic lifts from the hang. Turns out i'm good at snatching, it comes so naturally to me. Cleans are the opposite. My long arms make the rack impossible/difficult. With the snatch, the wider grip suits my long arms nicely. But this is just broom stick work yet so it's early. I already think i'm going to give up on cleans though, it's not a natural exercise for me and I think for us wannabe athletes snatches are a better tool anyway. I remember Lance saying the snatch is the gold standard for athletic performance, and that the front squat is a proxy to it, and a backsquat is a proxy to the front squat and so on. It's nice when an exercise comes naturally, this is what it must be like to be a normal person. Might update this post with a video later, i took one but haven't watched it yet.
You know what would be cool. If somehow taking a wide grip on the bar ala snatch actually allows me to do a nice pull from the floor. That would fill me with joy but I should temper my expectations and assume the worst. We'll see.
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but it's okay, there are plenty of other ways to get explosive, maybe i can pull off blocks or something. That's the other thing, my plates aren't standard height so it's more of a deficit pull which doesn't help.