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Old 12-30-2010, 01:29 PM   #1
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Default The Sleeper Row: how do I load more iron on it?!

Sleeper Row

Right now this exercise works coz I'm so heavy in my upper body.

Having said that, I can not load more than 67.5 kilos (149 lbs) without it pulling me up almost as much as I'm pulling it down! This is why I place it at the end of my Back major, Shoulders minor routine, to make as much use of the weight as I can.

But I'm fast growing out of it, and need to know how I can keep using this home-developed exercise with higher weight.

Can anyone recommend a way to secure my torso to the bench, or some other method which will allow me to progress?

It needs to be a solo method, as that's how I train.

Any help would be really great. Thanks.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 12-30-2010, 01:48 PM   #2
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Have you tried old fashioned barbell T-bars with that V-handle around the bar?

For the existing lift the only thing I can think of is to find a way to brace your feet...something to push your feet against.
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Old 12-30-2010, 02:11 PM   #3
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Personally, if you were to strap yourself in it would defeat the purpose of your lift(i like it). To hold yourself to the bench your core is ingaging a tremendous amount even at the poundage youre using. What youre doing is a killer functional movement. IMO i wouldnt change a thing. As your core gets stronger youll be able to add more weigth without the use of a strap. Did you invent this exercise also? Ive never seen it.
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Old 12-30-2010, 02:23 PM   #4
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Looking at the vid again, one of the problems you face is the fact that you need to be upright to get the handle to start with, so although you could employ a gadget such as a wide strap with a weight attached either end (5kg-10kg, just enough to give a bit of stability) and have it lay across the chest so that the weight loads hang just off the floor, the issue of being able to grab the V-handle would still be an issue that you'd need to overcome.
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Old 12-30-2010, 10:40 PM   #5
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Default

Quote:
Originally Posted by BendtheBar View Post
Have you tried old fashioned barbell T-bars with that V-handle around the bar?
For the existing lift the only thing I can think of is to find a way to brace your feet...something to push your feet against.
My feet are actually pushing against the feet of the bench, so that's not a problem. The problem is keeping my upper body flat and immovable while rowing a heavier weight... Babs articulates it quite well below.

I know the exercise you're talking about! I'm going to load up my full length bar at one end today, stick the other end in the corner of the Iron Pit, and have a go at those. You've inspired me to work Back today, in fact, and incorporate this movement.

I may need some assistance though - are you able to give me some pointers on form? I know I'll need to bend at the knees, adopting a kinda deadlift position.

Quote:
Originally Posted by ILoveLifting View Post
Personally, if you were to strap yourself in it would defeat the purpose of your lift(i like it). To hold yourself to the bench your core is engaging a tremendous amount even at the poundage youre using. What youre doing is a killer functional movement. IMO i wouldnt change a thing. As your core gets stronger youll be able to add more weigth without the use of a strap. Did you invent this exercise also? Ive never seen it.
Yes, I invented this exercise, such as it is. And I do feel it activating my core and even legs, to a degree, in order to keep myself rigid. But at heavier weight, it becomes really hard to stay this way, and I'm not so sure that the strain required to keep myself in place is good for me - but I could be completely wrong here!

Quote:
Originally Posted by 5kgLifter View Post
Looking at the vid again, one of the problems you face is the fact that you need to be upright to get the handle to start with, so although you could employ a gadget such as a wide strap with a weight attached either end (5kg-10kg, just enough to give a bit of stability) and have it lay across the chest so that the weight loads hang just off the floor, the issue of being able to grab the V-handle would still be an issue that you'd need to overcome.
I like your idea RE the weighted wide strap Babs, but you're right: it still doesn't help when I need to first grab and drag the handles down to work. Now, I could attach my chain, lengthening the slack and making the handles easier to grab, but this would compromise the full extension and ROM I have currently!

It's a dilemma.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 12-30-2010, 10:57 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Have you tried old fashioned barbell T-bars with that V-handle around the bar?
OK
So I just loaded up my bar with 70kg and gave it a test rep. Instant fail
QUESTION: how do I stop the unweighted end from flying up and smacking me in the butt?
Simple answer is, of course, to put some weight on it. BUT I thought this type of row didn't require plates on both ends? Maybe I'm not doing it right somehow...
EDIT: I've stacked 20kgs on the bare end, and it appears to work now. Only done one experimental rep, as I'm worried about my back and my form.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 12-30-2010 at 11:36 PM.
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Old 12-31-2010, 12:39 AM   #7
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I load up a dumbbell, place it in the corner, and put the end under the dumbbell. But I can get my dumbbells to hold 240+.

Or you can get a t-bar bracket:

T BAR ROW BRACKET

The bracket does require bolting though.

You ever try single arm rows with the barbell, T-bar style?
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Old 12-31-2010, 12:52 AM   #8
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Quote:
Originally Posted by BendtheBar View Post
I load up a dumbbell, place it in the corner, and put the end under the dumbbell. But I can get my dumbbells to hold 240+.

Or you can get a t-bar bracket:

T BAR ROW BRACKET

The bracket does require bolting though.

You ever try single arm rows with the barbell, T-bar style?
Nope! In fact, I only started 1-arm rowing with DBs in the routine I'm using now - so not even a month.
I'm already rowing 3 sets, 12 reps of 30kg, so am looking for options. Thanks - I'll look into that one.

Any tips on form??
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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