## AppNut makes sloop & Anthony21 stronger than Marshall28, BenW22, and dbone ##

[BenW22]

Nice workout, Ant. Heavy Rows can be great. Have you done Kroc Rows?

[Anthony21]

Nice workout, Ant. Heavy Rows can be great. Have you done Kroc Rows?

Yea i've done Kroc rows which are just high rep rows with a loose form.

[BenW22]

Yea i've done Kroc rows which are just high rep rows with a loose form.

at a weight that is higher than one normally does, which is the reason for the form breakdown.

[nugget5]

I'm gonna go with triumvirate, but I'm gonna make my own exercises to use not his.

[Valhallabound86]

I'm gonna go with triumvirate, but I'm gonna make my own exercises to use not his.

You should run 5x5 swapped compound accessories like this guy.

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[Anthony21]

at a weight that is higher than one normally does, which is the reason for the form breakdown.

The highest DB at my gym is only 100lbs. I'll just keep adding reps to that weight.

I'm gonna go with triumvirate, but I'm gonna make my own exercises to use not his.

Right on man. There are so many ways to cater 5/3/1 to your liking and goals. Let me know if you need any of the e-books. I have the first and 2nd edition.

[nugget5]

You should run 5x5 swapped compound accessories like this guy.

<---

I stalled a lot quicker when I ran madcow vs 531 and 531 got my power up a lot. I think this will help me focus much more on increasing the big three

[Valhallabound86]

I stalled a lot quicker when I ran madcow vs 531 and 531 got my power up a lot. I think this will help me focus much more on increasing the big three

I meant 5/3/1 with 5x5 as part of your accessory, like my log.

[nugget5]

I meant 5/3/1 with 5x5 as part of your accessory, like my log.

Ahh yeah well for my accessory I'm gonna do 5x8 then 5x10-12

[journey2swole]

Great workout Anthony. Sounds like you have a good plan lined up for moving forward too.

[Anthony21]

Great workout Anthony. Sounds like you have a good plan lined up for moving forward too.

Always looking forward to the next adventure and journey

[KenshinH]

Yea i've done Kroc rows which are just high rep rows with a loose form.

at a weight that is higher than one normally does, which is the reason for the form breakdown.

Kroc rows are db rows done with the heaviest weight you can, for as many reps as you can, preferably at least 20. In that sense it is not "a weight that is higher than one normally does", unless you normally go 20+ reps on your db rows. And even then, it is a set to failure or close to it.

I cringe whenever I see someone say they did "Kroc rows" for 10-12 reps. No, you didn't. Do Kroc rows right, and they will humble you

A good goal is to work up to doing Kroc rows with the heaviest dbs in your gym. So if your gym only carries up to 100's, try to work up to a set of 20+ with each hand.

[journey2swole]

Kroc Rows are great and will really give you wings, my gym has DB up to 140 and last year I was able to hit 120 for 26 reps. I could hit reps in the range of 10-12 with the 140s but Krock rows will definitely humble you. I also ran 440s to failure on BB shrugs, hit 440 to failure then strip a plate off each side and go to failure again until you get down to just the bar. Amazing that hitting 6 reps with a 45 barbell stripped could be so intense at the end. Great routines for building traps up strong.

Now after being out of the gym for close to 8 months due to work and travel I am lucky to hit 80 for reps on the DB shrugs but adding weight back every week.

[Anthony21]

Kroc rows are db rows done with the heaviest weight you can, for as many reps as you can, preferably at least 20. In that sense it is not "a weight that is higher than one normally does", unless you normally go 20+ reps on your db rows. And even then, it is a set to failure or close to it.

I cringe whenever I see someone say they did "Kroc rows" for 10-12 reps. No, you didn't. Do Kroc rows right, and they will humble you

A good goal is to work up to doing Kroc rows with the heaviest dbs in your gym. So if your gym only carries up to 100's, try to work up to a set of 20+ with each hand.

I understand what Kroc rows are and have been wanting to start working on them. Matter of fact your post inspired me to so I'm gonna start incorporating them.

[KenshinH]

I understand what Kroc rows are and have been wanting to start working on them. Matter of fact your post inspired me to so I'm gonna start incorporating them.

LOL nice avi bro. I can't help but smile back at you

When I was working on Kroc rows, I started with a weight I thought I could hit 20 for. Once that happened, I upped it by 5 lbs next week and tried to hit 20 again. I won't increase until I hit 20 reps on each hand. I started with my weak hand first. Rinse, repeat.

[dbone1026]

LOL nice avi bro. I can't help but smile back at you

When I was working on Kroc rows, I started with a weight I thought I could hit 20 for. Once that happened, I upped it by 5 lbs next week and tried to hit 20 again. I won't increase until I hit 20 reps on each hand. I started with my weak hand first. Rinse, repeat.

What a kroc of $hit Gonna attempt some kroc rows today, concept should be the same if I do with corner barbell setup

[nugget5]

What a kroc of $hit Gonna attempt some kroc rows today, concept should be the same if I do with corner barbell setup

Doing this exact thing in about 30 minutes.

Get in and kill it today Ant!

[Anthony21]

LOL nice avi bro. I can't help but smile back at you

When I was working on Kroc rows, I started with a weight I thought I could hit 20 for. Once that happened, I upped it by 5 lbs next week and tried to hit 20 again. I won't increase until I hit 20 reps on each hand. I started with my weak hand first. Rinse, repeat.

Do you just do say 2 sets of a standard 10-12 reps then om your last set go for AMRAP?

Doing this exact thing in about 30 minutes.

Get in and kill it today Ant!

No other option bro.

[sloop]

Nice work, Anthony. Looks like you're back into high gear.

I should have the Aqua Red review up this evening, stay tuned.

[nugget5]

Nice work, Anthony. Looks like you're back into high gear.

I should have the Aqua Red review up this evening, stay tuned.

Thoughts vs reg fish oil? I'm gonna do a run of two bottles, never had exp with krill oil before

[KenshinH]

What a kroc of $hit Gonna attempt some kroc rows today, concept should be the same if I do with corner barbell setup

LOL should work the same way with corner T-bars.

Doing this exact thing in about 30 minutes.

Get in and kill it today Ant!

Do it mang!

Do you just do say 2 sets of a standard 10-12 reps then om your last set go for AMRAP?



No other option bro.

I just did one warmup set for 10-12 reps and then went AMRAP on the Kroc row set.

[Black_Label]

So the Krocs are from a dude? I try to roll my shoulders down now and then when doing rows regardless. BLKLBL rows.

[KenshinH]

So the Krocs are from a dude? I try to roll my shoulders down now and then when doing rows regardless. BLKLBL rows.

Lol

Kroc rows are named for this guy - Matt Kroczaleski:

[Black_Label]

Lol

Kroc rows are named for this guy - Matt Kroczaleski:

video]

yea thats who i found.Still, I think I did this move first. BLKLBL rows all day =|

That dude is massive

[sloop]

Lol

Kroc rows are named for this guy - Matt Kroczaleski:

Interdasting. I've been doing them all this time (without all the grunting and yelling) just assuming they were called dumbbell rows.

[Anthony21]

I just did one warmup set for 10-12 reps and then went AMRAP on the Kroc row set.

I'll probably do 2 sets of 10-12 reps to warm up then a set for AMRAP I'll be doing them today probably again.

Interdasting. I've been doing them all this time (without all the grunting and yelling) just assuming they were called dumbbell rows.

It's pretty much a DB row just with loose form and for as many reps as possible with the heaviest set.

[dbone1026]

I ended up doing 3 sets of 20 reps with Krocs today (55|60|65) just to get the feel of. Will slowly start increasing weight

[Anthony21]

I ended up doing 3 sets of 20 reps with Krocs today (55|60|65) just to get the feel of. Will slowly start increasing weight

Nice work buddy.

[dbone1026]

Nice work buddy.

Thx, definitely a change of pace, especially doing at the end of my back workout. Huffin and puffin with each set!

[Anthony21]

Thx, definitely a change of pace, especially doing at the end of my back workout. Huffin and puffin with each set!

Personally I wouldn't do every set for AMRAP. I would just do 1-2 warm up sets of your standard reps, 10-12 then the last set go for the heaviest DB for AMRAP.