What type of lifting routine are you doing?
John:
hey man. thanks for the update. everything looks good and the numbers are coming along.
Re: bent over rows
you need to sit back more and let the glutes take the load. your torso ought to be bent over enough to feel the presence of your obliques on your upper thighs. A little bend in the knee but those hips got to be way back. If the focus would be just on pulling power then sure we could use a chest supported row, however, any exercise that causes you to also support a specific alignment within the structure (as the bent over row) is a better choice. I know it is not just a back movement cos the lower body has to support along with the abs. Remember, athlete, not bodybuilder. Getting stronger in that specific holding position of the b.o. row (assuming your doing it correctly) will transfer to the holding positions of lunges, squats and deadlift variations.
I see. Thanks for the tips on the rows. Will def use it from now on.
Yes, the numbers are coming along slowly but are progressing pretty well! Only way is up from here!
I’m not really sure what you mean. I’m working with Bert Sims this off-season to help me reach new levels (strspdpwr); the first two weeks were to gauge where I was at, using a 4-day upper/lower split.
You can check his site out at www.dynamicphysique.ca, cool guy, knows his stuff. 
There are some good nutrition tips on that site
12/11/06 Monday
Speed Work
4 x 20 from 3 point stacne
2 x 40 (accel hard to 20, take it down to 85-90% and maintain to 40)
2 x 100 @ 70% cooldown.
20 min. stretch after.
12/11/06 Monday
Weights:
A1.) Snatch Grip Deadlift 2 x 5 (300), 3 x 3 (330)
A2.) Snatch Pull from Floor 2 x 4 (165), 2 x 2 (175, 180)
B1.) Natural GHR (4 sec lowering) 2 x 8
B2.) Natural GHR w/ 2 stops (Pause at 1/3 ROM and at 1/2 ROM for) 2 x 6-- Hamstrings are starting to get much stronger as the Natural GHR’s are feeling easier each week.
C1.) Single Leg Squats 2 x 10 each leg
D1.) Standing Calf Raise 4 x 8, 2 x 15
Starting to feel like I’m comin back again! 
how do u like those snatch dl?
They are different, never done them before consistently. I like the way it forces you to get lower; hits my glutes and hams real hard.
i love them been doing them all fall, they will transform ur back side.
Yeah, they are great. I can feel it the next 2 days after in my traps, erectors, lats, glutes, hams, even biceps… Great lift!
Cortese~
speed work and strength routine on the monday look good. glad you are liking the program. utfootball is right, snatch grip dl’s will definitely transform yer backside. it’ll be interesting how strong you will be when we transition to regular deads.
keep up the good work and looking forward to seeing how this phase progresses.
–Bert
good stuff man. im only just now realising the importance of doing ghr’s with near perfect form. /a sloppily done ghr aint really worth a fvck but done correctly ghr’s are a really goo assistance exercise.
any idea’s what your snatch it self is?
keep it up
I know man, if I can get my snatch grip dl up pretty high, regular deads should be pretty decent!
Yep, I have always done the GHR on the machine, makes it much easier. The natural ones are much more difficult. Once I can get the eccentric part down where I can lower all the way to the floor without having to catch myself, I think that would give me a nice strong pair of hamstrings; then doing that for reps and bringing myself up is the next part!
Snatch- No idea, I have only ever done Snatch from the Hang a few years ago (when I was 18) and then I was using ~115; who knows now though… I think I can get 135-145 at least…
12/12/06 Tuesday
A1.) High Cable Woodchop: 3 x 10 each side
A2.) Jackknifes: 2 x 12
B1.) Reverse Crunch: 2 x 10
C1.) Bent Over Row 2 x 6 (145), 2 x 4 (155), 1 x 3-3-3* (145)
C2.) Bench Press 2 x 6 (195), 2 x 4 (210, 215), 1 x 3-3-3* (195)
D1.) Single DB Row 2 x 10 (55’s)
D2.) Incline DB Bench 2 x 10 (60’s, 70’s)
E1.) Standing DB Ext Rotations 3 x 12 (15’s)
E2.) Lat Pull Down Depressions 3 x 10
Gettin stronger each week. Feeling good.
*3-3-3: use the weight used for the 6 reps sets, perform 3 reps, rest 15-20 seconds. Repeated two more times.
12/13/06 Wednesday
General Prep Stuff
A1) Jump Rope x 30 seconds
A2) Burpees x 30 seconds
A3) DB Farmer’s Walks x 30 seconds (up to 100 lb. DB’s on last set, started with 80’s)
A4) Prone position, feet on ball roll into pike position (15 reps)
Repeated circuit 6 times, 30 seconds between exercises, 120 seconds between sets. Alot tougher than it looks/sounds!
12/14/06 Thursday Quad Dominant Lower
A1.) Clean High Pull from Floor Warm up: 4,3,2. Work: Wave Load 4 x 165, 2 x 175, 4 x 170, 2 x 180
B1.) Full Squat 2 x 6 (255), 1 x 4 (275) 1 x 3-3-3 (255)* On the last 3 reps of the 3-3-3 set, I only was able to complete 2 reps.
C1.) DB Bulgarian Squat 2 x 10 (55’s)
C2.) 45 Degree Extension 2 x 10 (50 lbs on back)
D1.) Seated Calf Raise 12, 6, 12, 6
Holy sh*t, that one was intense!
*3-3-3: Perform 3 reps with the weight used for the 6 reps set, rest 15-20 seconds, repeat twice more.
12/15/06 Upper Vertical Push/Pull
A1.) Incline Reverse Crunch: 2 x 12
A2.) Low Cable Crunch on Ball: 2 x 15
A3.) Lying torso twist w/ plate: 2 x 12
B1.) Pull Up, Weighted Wave Load: 8, 5, 8, 5.;( +10 lbs x 8, +25 lbs. x 5, + 20 lbs. x 8, +30 lb.s x 5. )
C1.) Push Jerk Wave Load: 6, 3, 6, 3 (155, 175, 160, 180)
D1.) Rope Pull into sternum 4 x 8
D2.) CG Decline Bench 4 x 6 (175, 180, 185, 190)
E1.) Lying Dual DB Ext. 2 x 10 (25’s, 30’s)
E2.) Barbbell Curl 2 x 10 (70)
12/18/06 Monday Upper Hor Push/Pull
A1.) Incline Reverse Crunch 2 x 12
A2.) High Cable Woodchop 2 x 15 each side
B1.) Jacknifes 2 x 10
C1.) Bent Row 2 x 6 (155), 2 x 4 (165), 1 x 3-3-3 (155)
C2.) Bench Press 2 x 6 (200), 2 x 4 (215, 220), 1 x 3-3-3 (200)
D1.) Single DB Row (same stance as Bent Row) 2 x 10 (65)
D2.) Incline DB Press 2 x 10 (70)
E1.) Standing DB Ext Rotations 3 x 10 (20)
E2.) Lat Pulldown Scap Depression 3 x 12
Had to adjust my week this week. Had to work a 9 hour shift Sunday so had to nix the speed work then; and today had finals and other stuff so will do speed/hip dominant work tomrrow, GPP wednesday, Upper Vert Push/Pull Thurs, and Quad Dominant Lower Friday.