What weights on PS BBS?

[clareMc]

Hi All:

I posted this question for Cathe also, but in case she doesn't get to it and maybe some of you know the answers and could help me out ?

I recently acquired PS Back, Biceps and Abs and have previewed the video. I wrote down some weight loads that I will aim for with certain exercises, however, I couldn't do this with all of them because I have no idea what Cathe and the crew are lifting on certain exercises.

I know, I always choose a weight that works for me, as Cathe always says, but I would like to know what she lifts on the following exercises, just to have a ballpark area so I can gauge my own weights:

1) T bar rows (what is her light weight? what is her heavy?)

2) bent over rows

3) shrugs

4) bicep curls with bar (she says "go heavy", what is she using for example?)


Maybe also some of you would tell me how much you are currently lifting on these exercises to help me figure it out?

Thank you so much!

Clare

 

[nancy324]

Clare-
I haven't done PS in a while, but as I recall:

1. Forget about doing any light weight with the T-bar rows. Just throw on a lot of plates and stay with them for all the sets. I use 35 or 40 lbs. and I believe I always go lighter than you do (from your other posts). Cathe isn't kidding when she says this muscle group can handle a lot of weight! Don't forget to counterbalance a bit by putting some weight on the floor end so it stays grounded!

2. Bent-over rows. Even I'm up to 12s on these, and I'm a wimp, so go heavy on these also. Again, the upper back can take it.

3. Shrugs. Cathe keeps talking about how light you should keep this, so I use 8s. I'll probably increase next time. Cathe mentions that to develop this area too much "doesn't look good on a female" so I'm ascared of going too heavy!

4. Bicep curls. I can't tell what Cathe is using. It's hard for me to remember what I use, because all the strength training workouts have the bicep curls, and my weight changes based upon the speed and number of reps. Try using what you would consider to be a medium weight for you. Heavier than PH and lighter than S&H.

Hope this gives you a few pointers. I just LOVE this workout!! Have fun!

-Nancy

 

[clareMc]

Nancy:

thank you so much for letting me know what weights you use, it does help to figure this stuff out and not waste too many workouts doing it "ineffectively".

One more question for you, if I may:

--with the T-bar rows, do you pile all the 35-40 pounds on the top end of the bar all together or is it distributed across both ends of the bar? If it is all piled up the top end, how much do you leave on the bottom for stability? Would 10 pounds do it?

Thanks again!

Clare (ps. you think you are a wimp, but you have not seen me working my shoulders!!!!!)

 

[mogambo]

The 40 pounds are all at one end of the bar.

My weights for BBA are 37.5 and then 50 lbs for the T-bar, 55 lbs for the regular barbell pulls where it's symmetrical, 20 lbs for the one arm rows and 20 lbs in each hand for the shrugs (I don't care if they are "unfeminine").

For biceps I use 42 lb on the first sets of barbell curls, then 15 lb dumbells, then 35 lb barbell for the second set, then 12 for the first and 10 for the second set of concentration curls.

 

[punky3333]

>The 40 pounds are all at one end of the bar.
>
>My weights for BBA are 37.5 and then 50 lbs for the T-bar, 55
>lbs for the regular barbell pulls where it's symmetrical, 20
>lbs for the one arm rows and 20 lbs in each hand for the
>shrugs (I don't care if they are "unfeminine").
>
>For biceps I use 42 lb on the first sets of barbell curls,
>then 15 lb dumbells, then 35 lb barbell for the second set,
>then 12 for the first and 10 for the second set of
>concentration curls.
>
>
Wow - if I loaded 42 lbs onto my bar for barbell curls, I'd be lucky if I could lift it once!

I bow to you!

 

[nancy324]

For T-bar rows, all of the weight is at one end, except that you should put 5 or 10 lbs. on the other end so it stays on the floor and doesn't fly up and knock you over!! How much weight you need to ground the barbell depends upon how much weight you have on the heavy end, but 10 lbs. should be plenty.

You stand leaning forward a bit with the barbell between your legs and pull the heavy end of the barbell towards your navel, and then straighten your arms again. The other end of the barbell is resting on the floor behind you.

I love this exercise because if you have enough weight you can really feel your back muscles working. However, it took me some time to get it right. For me, the key was leaning forward just enough, not too much and not too little, to make it work, so if you don't feel it working, try adjusting your angle first.

As for wimpiness, I too am a wimp when working on my shoulders. And I don't even want to talk about push-ups!! :-(

Enjoy!!

 

[clareMc]

Nancy and Mogambo:

thanks for your help here with details of the weights you use.

I shall have the 42 pound barbell bicep curls as my challenge for 2003!!!!

Well, sometimes we surprise ourselves with what we can do, right!?

Thanks ladies, talk to you soon,

Clare