For the average recreational lifer? My current best bench press in 275.
I just done 2 sets of 5 with 132 + 154 it was a moderate weight for me. First time i've done any type of Barbell bentover row in years, they always use to bother my back and one time i pulled something in my right rib cage.
Well, I've trained with women who could rep 185 3x8 fairly easily so I would say that's a good benchmark for an under 165# woman.
For a man, 315 3x5 is respectable. If you are over 220, I would say 365. I've personally trained with 181# guys who could rep 365. Don't limit yourself.
It's kind of like when my wife was competing. She would do stiff legs with 225 for easy eights, 275 for 5's at around 148#'s so it didn't take long until the younger guys training with us wouldn't be caught dead with less than 315 on the bar for stiffs. It pretty much became mandatory and it pushed them all to a higher level of strength.
Obviously, if you have to almost stand up with it to row it you suck, but Pendlays are all about tight arch, keeping the chest up and really accelerating the weight off the floor. If you're wondering how to do them right, get Gillinghams DL DVD and watch him. It's a very explosive movement.
BTW, this is the PL forum, not the 'average recreational lifter forum.' I don't even know what that means.
I don't agree with that at all. They are not a strict movement. You need to keep the chest up and your arch with torso as close to perpendicular as possible but if you are doing them ultra strict you're not doing them right.
Go over to a chest supported row, then.
My thoughts are if you can pull 400, should be able to do 225 for reps, 500, 315 for reps, 600 365 for reps..........if not you either need to do more of them or you're too focused on being 'strict' which to me is just silly with an explosive movement like that.
So it's not necessarily a "strict AND explosive" movement then? I guess if I think about it, being really explosive cancels out the "strict" part of it. And it's supposed to be pulled to the belly huh? I've done it to the chest, but never do them really heavy.
Anyone care to throw up a vid of them doing them "right" with heavy weights?
I always did them like a barbell row with a pause where the weight rest on the floor and thought the exercise sucked. But I'll have to try it like the article says and see if that hits my lats better. Maybe it'll even help keep my upper back tighter during deads, squats, and bench since the basic motion looks like setting the upper back for the big 3.
That's fine, you just won't be doing a Pendlay row. You're arguing what the namesake of the freaking lift says about it, not some anonymous internet article. I didn't say there was anything wrong with a BB row from the floor, but that's what you're doing, not a Pendlay row.
I just don't like this guy inferring I don't know what they are. Anybody can look them up on the interent. What's your experience doing them?
I think where people get hung up is they think I am talking about yanking it up with hip movement making it basically a quarter row which is not accurate. The torso stays parallel to the floor but you pull explosively.
When I hear someone say it is a strict movement I picture some yo yo with 95#'s on the bar thinking they are accomplishing something because their form is 'ultra strict'.
To me that's just stupid. It's a movement designed to thicken up your back and you're not going to accomplish that being Sally Super Strict. That's what the supported row is for.