Im just finishing Break-in and get ready for FatLoss-1. My problem is the cable-rows supersetted with the squats. My gym is deluxe, however the layout is weird, all of my cable equipment is upstairs, while the squat rack is downstairs.
Can someone recommend a sub for the cable rows please?
I think i'll go with the bent over BB rows. The suggested cable rows are not unilateral so it seems a good choice to keep the sub as a big compound lift as well...
David, Steelerfan's suggestions are great. The only caution I would throw out is to ask if you plan to do the A and B workouts on consecutive days. You're doing deadlifts and Romanian deadlifts in the B workouts, so if you're doing that a day after doing bent-over barbell rows in workout A, that could be a lot of stress on your lower back.
It's high reps, so it might not be as big a challenge as it would be if you were doing heavy weights and low reps.
Also, what's your plan for workout B, when you have to superset Bulgarian split squats with lat pulldowns? Can you bring some dumbbells up to the area where they have cable machines? Or will they have dumbbells and benches up there that you can use?
David, Steelerfan's suggestions are great. The only caution I would throw out is to ask if you plan to do the A and B workouts on consecutive days. You're doing deadlifts and Romanian deadlifts in the B workouts, so if you're doing that a day after doing bent-over barbell rows in workout A, that could be a lot of stress on your lower back.
It's high reps, so it might not be as big a challenge as it would be if you were doing heavy weights and low reps.
Also, what's your plan for workout B, when you have to superset Bulgarian split squats with lat pulldowns? Can you bring some dumbbells up to the area where they have cable machines? Or will they have dumbbells and benches up there that you can use?
Hi Lou, im thrilled youve responded, thanks!
-My plans for Fatloss 1 are those recommended in "eternal beginner"
A-B-A B-A-B (tue-thur-sat) for 6 weeks.
-Workout B shouldnt be an issue, I plan to haul the DB's up stairs and actually use the seat of the lat station to rest my back foot.
For the record im just getting past a lower back injury, but my physio has given me the green light, and I completed the breakins with good form and no issues at all.
Not sure there is a good verticle pull to replace either pullups or pulldowns, the only thing that may come close is DB pullovers but I don't think it is as effective as the other two ... Can you get a spotter to assist on the pullups or something?
I do have a chinup bar... I guess I could use a chair as a makeshift supported pullup?
If you have the bar you can do negatives, do as many as you can normally and then use a chair or jumping or whatever to get to the top of the pull-up and then hold it and slowly let it back down. Repeat.
Og.
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Not sure negitives will give the same effect that the high rep pullups / pulldowns would and since this is a fat loss routine maybe do as many chins/pullups as possible and then grab a DB and finish off with pullovers. The negs will definitley bring your strenght up and would be a good choice in the strenght phases.. Good Luck
David, Steelerfan's suggestions are great. The only caution I would throw out is to ask if you plan to do the A and B workouts on consecutive days. You're doing deadlifts and Romanian deadlifts in the B workouts, so if you're doing that a day after doing bent-over barbell rows in workout A, that could be a lot of stress on your lower back.
It's high reps, so it might not be as big a challenge as it would be if you were doing heavy weights and low reps.
Also, what's your plan for workout B, when you have to superset Bulgarian split squats with lat pulldowns? Can you bring some dumbbells up to the area where they have cable machines? Or will they have dumbbells and benches up there that you can use?
Quote:
Originally Posted by David.W
Hi Lou, im thrilled youve responded, thanks!
-My plans for Fatloss 1 are those recommended in "eternal beginner"
A-B-A B-A-B (tue-thur-sat) for 6 weeks.
-Workout B shouldnt be an issue, I plan to haul the DB's up stairs and actually use the seat of the lat station to rest my back foot.
For the record im just getting past a lower back injury, but my physio has given me the green light, and I completed the breakins with good form and no issues at all.
Thanks Lou!!
Hi Lou, well your right the first week of FL-1 was intense and somewhat hard on my lower back, ive finished the week in good form, but im sore, and not in a good way. Can I replace the bent over rows with single arm rows (using a bench to support my other arm) or, what about that 'T' bar thingy you lay on 45degrees and pull the motorcycle bars.
I definatley need to reduce the the stress on my lower back though.
Is the T bar one where you bend over or seated or what? If it's bent over it will probally be the same as bentover BB rows as far as stress.. Have someone check your form to make sure your not rounding your lower back bend more from the hips and keep the arch in your lower back I also retract the shoulder blades a little and keep the chest out.. Maybe Lou will step in and give more expert advice.. I'm not a big fan of the one arm row with the other arm supporting...
Is the T bar one where you bend over or seated or what? If it's bent over it will probally be the same as bentover BB rows as far as stress.. Have someone check your form to make sure your not rounding your lower back bend more from the hips and keep the arch in your lower back I also retract the shoulder blades a little and keep the chest out.. Maybe Lou will step in and give more expert advice.. I'm not a big fan of the one arm row with the other arm supporting...
I have cut this week down to 2 workouts to give some time, I feel strong again, but there is always that damn weak feeling in the lower back area that haunts me before a workout. I hate it.
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