Thu 18 Jun 2009
WOW for week of 6/15/09 and 6/21/09
Posted by Doug McGuff under Uncategorized
I did my WOW at Hugh Hines’ Precision Exercise in Houston on Monday. Thanks to Hugh (and to Doug Holland and his wife Amy) for the Hospitality on my trip to Texas.
The workout at Precision Exercise was.
SuperSlow Systems Leg Press 500/1:59
SS systems pulldown (with Cam) 150/1:22
SS systems chest press 140/1:35
Nautilus low back 110/1:29
My experience with Doug and Hugh reinforced how important good supervision really is. Every bit of the workload that will eat into your recovery goes to productive use with proper supervision. Thanks guys.
Post your WOW’s
Doug McGuff
Hey Jamie,
interesting workout. When you say negative accentuated do you mean this in the AJ-sense like positve with both arms but negative with one only, changing from left to right?
Also, decline push up with elevated feet = upside down incline press?
Torso row: Inverted row with parallel grip between dip bars?
Static one-legged squat: Where do you place non-working leg? behind you on support or stick out to the front (aka. pistols)? What position of the working thigh? Parallel? Just above parallel?
The NA scap retraction sounds potentially dangerous! Can’t imagine how to balance that.
Thanks,
Franco
Hi Franco,
NA AJ style Chins -probably my favourite exercise,
upside down incline press,
inverted row elbows at shoulder level with scap retraction throughout range of motion so as to make scap retraction exercise afterwards more challenging -I keep both arms on the bar during NA but just transfer load from side to side each rep.
With the single static squats I perform at parallel & stick my other leg out front just off the floor.
Sorry I didn’t do a very good job of describing the exercises earlier.
One the advantages of the single limb and neg accentuated exercises is that they extend the length of the workout without extending the set duration too much so I get a prolonged metabolic challenge with the shorter TUL’s I prefer.
I work in a full medx facility but I use these kind of workouts when I’m hiking long distances or traveling elsewhere -I like the freedom of knowing I can get a good workout wherever I’m at. I also wanted to see if I could maintain my current gym workout strength while doing this kind of training -in future I’ll do 2 park sessions one month then come back to my gym workout for 2 sessions the following month.
Thanks for the Q’s Franco -I hope I managed to answer them all for you.
Jamie
Yes, Jamie, fully satisfy me, your answers. NA chins are something I want to try for a long time.
I’m away from my home gym ~once per month for a long weekend and I find it always interfering with my easy to maintain “HIT it every sunday”-schedule if I shift workouts around to other days. So I highly appreciate your nice “playground”-exercises. Plus it’s summer and I think it’s okay to crawl out of the basement from time to time.
Best,
Franco
WOW
1) Nautilus leverage leg press
2) Dumbbell overhead press
3) Powertec pull down
WOW
1) Nautilus leverage leg press
360 pounds for 51 reps
2) Nautilus pullover
Up 10 pounds
3) Nautilus decline press
Up 10 pounds
WOW
Nautilus leverage lp 420 pounds 4 reps
Nautilus compound row 175 pounds 4 reps B/d to 125 pounds 2 reps
Nautilus arn cross 95 pounds 5 reps
Nautilus decline press 95 pounds 5 reps
Nautilus for the home biceps curl 71.5 pounds 4 reps
12:38
Today’s workout:
ChinDips - Got one more chin and one more dip out- went to negative failure on both.
45′Leg Press 635lbs x 10
#2 C.O.C. Gripper x 12
Dave Orr,
#2 Gripper 12 times?! Sounds like you need a 2.5 or tackle the big #3! Awesome hand strength man!
In health
Brandon
Hi Brandon,
I can close the #2 a dozen times but the 2.5 is really tough. I found I had to get the #1 to 30 reps before I could successfully challenge the number 2. I am working on it steadily but the pain in my palm is somewhat holding me back. Thanks for the compliment.
Hey Dave,
Do you have the bands for finger extension or ever had a massage or manual therapist do soft tissue release of your hands and forearms? May help with the pain in your palm. Best of luck getting to #3!
In health
Brandon
Hi Brandon,
I use Ironmind’s Finger extension rubber bands for my extensor digitorums so the imbalance between my flexors and extendors doesn’t get too great - so far, no problems.