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[Bobby Isosceles]

It's a sled you put weight on and shove around. It's great for people who don't get regular doses of tile, concrete, lumber or drywall in their diet.

It's extremely versatile in that it can be used for some intense cardio (a small amount of weight pushed REALLY FAST), endurance work (a small amount of weight pushed really far), or strength and hypertrophy work (a large amount of weight for a short distance).

It's not something we find easily in gyms so finding one with a prowler is always a sign you're at a place where people get strong.

[jaydub]

^^Not me, Jim Wendler. ^^

I like to imagine I'm polishing the parking lot surface.

[Carlos del Vaca]

That looks horrible but effective.

[Bobby Isosceles]

That looks horrible but effective.

In so many ways: https://www.t-nation.com/free_online_article/most_recent/6_powerful_prowler_exercises

I have never, ever, ever devoted as much internal willpower and concentration to avoid vomiting in my life.

[Bobby Isosceles]

It's better to barf it up and carry on. Don't waste energy where it doesn't matter.

This 'revelation' of a tool is funny as fuck to a guy who spent 1982 - 1992 going to high school and college back fields and shoving the un-padded single man sled around and cussing the lawn crew when they let it grow too long and made things double fucked. That's where my earlier "slap on the back of the head' comment originated.

Still, that Clemson dude was smart to update the concept, because the shit works.

I think the "revelation" is the multi-height and orientation handles, letting you target different areas by pushing as well as different types of pulls (you can even do bicep curls with the Prowler, if so inclined).

That said, doing heavy deadlifts, then volume deadlifts, then heavy prowler pushes (180-230 lb) then glute-ham raises basically makes me want to die a thousand times over.

[jaydub]

But you sleep, oh so well

[Bobby Isosceles]

Until you roll around and something cramps in the middle of the night and you wake up grunting.

You want to make an honest man out of that thing or just keep chuffing its hog?

If you have any additional exercises for it: Do tell. I'm interested in conditioning and hypertrophy aspects of it equally.

[Bobby Isosceles]

ZOG LIFT ROCK
https://www.youtube.com/watch?v=76ccm8JxJzo

[jaydub]

I used to avoid Romanian/Stiff Leg/deficit deadlifts because they looked hell of risky on the back.  I got over that.
They look positively safe and sane relative to some of the strongman moves though.  Maybe I'll come around in a few years.

[Bobby Isosceles]

I used to avoid Romanian/Stiff Leg/deficit deadlifts because they looked hell of risky on the back.  I got over that.
They look positively safe and sane relative to some of the strongman moves though.  Maybe I'll come around in a few years.

ZOG LIFT MORE ROCK MORE GOOD
https://www.youtube.com/watch?v=X6g3A2oevCQ

Seriously. I've heard a very good theory about SLDLs. Regular DLs use the quads to initiate, and the back takes the weight after the knee with the quad's momentum added in. The danger thus is, on the way back down (or past the knee), if that momentum is lost, the lower back goes SNAP as it cannot hold the weight.

An SLDL on the other hand, doesnt pull anything off the ground the back alone can't handle, so it can never be overwhelmed.

[jaydub]

With regular dead lifts, I don't go back down with the bar with weights over 275 more or less for that reason.  I just drop it.  If I'm doing doubles or triples I just get right back on the bar so there's no rest.  I don't particularly want to get the stretch reflex involved anyway. The few times I've gotten a back strain were on the way back down with tired core muscles. 
I got some spectacular head rushes after last night's lifts: 1x365 (matched previous PR), 1x385, 1x395, 0x405.  Literally lost vision for a moment after the 385 lift.
Last year I was having trouble getting more than 335 off the floor.  I decided to "risk" doing deficit SLDL because it seemed like the best movement to build strength in that phase of the lift.  Over the spring I worked from 135 on the floor to 185 from a 4.5" deficit in the 5x10 volume work of 5/3/1's BBB format.  I'm certain that is what got me to break through.  So close to 405; I think all the heavy singles on the way from 335 up got my system too fatigued.  If I'd had a belt and lifting straps, I'm certain I could have done it though.

[Bobby Isosceles]

Bobby, come hang out and we'll do all kinds of strong man things in 105d.



BTW: I approve of the ZOG stuff. There's no better way to train for picking up heavy shit and taking it somewhere than picking up heavy shit and taking it somewhere.

However...if taking heavy shit places isn't a necessary part of your life...what's the point? To say you can? To have fun? Because it's frigging there?

I should point out that you can probably get yuppies to pay to do farm work in the heat by calling it Bikram Strongman.

Picking up and carrying heavy shit is something that is always useful. Recently I had to -- by myself -- take a stackable dryer off of a washer unit, put it o the ground gently, do maintenance on the washer, then pick up the dryer by myself and put it right back on top. Recently, I had to move 425lb of bird cage up and down several flights of stairs. Picking up heavy shit is a useful skill even for us city boys.

[Bobby Isosceles]

With regular dead lifts, I don't go back down with the bar with weights over 275 more or less for that reason.  I just drop it.  If I'm doing doubles or triples I just get right back on the bar so there's no rest.  I don't particularly want to get the stretch reflex involved anyway. The few times I've gotten a back strain were on the way back down with tired core muscles. 
I got some spectacular head rushes after last night's lifts: 1x365 (matched previous PR), 1x385, 1x395, 0x405.  Literally lost vision for a moment after the 385 lift.
Last year I was having trouble getting more than 335 off the floor.  I decided to "risk" doing deficit SLDL because it seemed like the best movement to build strength in that phase of the lift.  Over the spring I worked from 135 on the floor to 185 from a 4.5" deficit in the 5x10 volume work of 5/3/1's BBB format.  I'm certain that is what got me to break through.  So close to 405; I think all the heavy singles on the way from 335 up got my system too fatigued.  If I'd had a belt and lifting straps, I'm certain I could have done it though.

Heavy farmer's carries and stone lifts have helped with my deadlifts in that it helps me keep my lats and glutes more engaged. This hasn't helped with my deadlift PR -- 415 is still my last tested max -- but it's helped with my volume. 365 x 4 last week and aiming for 385 x 3 tomorrow.

[Carlos del Vaca]

It doesn't matter how early you get to the gym: if there's one other dude lifting, he WILL be on the machine you want.

[Bobby Isosceles]

GROG PUSH THING THEN GROG PULL THING BACK

https://www.youtube.com/watch?v=PHHd86GBmtk

These are not fun.