video or it didnt happen 
1 Like
I hate good mornings too. They don’t hurt my back but my hammies hate them. I’m with Pinky, hit some hypers, reverse hypers, or pull throughs.
Ive never actually figured out how to do these, but people love them so yea any of those are suitable alternatives.
1 Like
If you can make through the first few minutes of crap, he explains pretty well.
I hate good mornings because I’m an uncoordinated oaf who can’t figure the movement out.
1 Like
Honest-to-God, candy corn has kicked ass for me. Exact same situation as Anna, training in the morning and I have some serious stomach issues that keep me from eating anything substantial. 2 servings of candy corn and a protein shake make a huge difference in my training quality and my recovery.
1 Like
99% chance your back was rounded. Unless you have video to verify you can’t claim one way or another because you don’t know, but there is nothing special about good mornings that hurts your back.
I was looking in the side mirror to check, my back was definitely flat
Can I just skip them
Not trying to be clever, but looking sideways during loaded hip hinges is a bad idea, especially if you seem to have back issues.
2 Likes
Yes, you absolutely can. Doing an exercise that hurts just because a program says do them would not be intelligent training. the replacements that have been suggested are good
4 Likes
for real
Back raises are a good substitution
1 Like
Week 1: Day 6
Feeling pretty beat up, so decided to take things easy
For time: 50 down by 10- HSPU and Alt pistols- 18:03
2x(3 pullups w.3sec hold and 3sec eccentric+20 alt pistols-20lb Kb)
Technique: HS hold
- killed shoulders but not too hard on cardio, pullup pistol thing not too bad- mentally hard so gave up after 2 sets.
some workout density
I did get lost and ended up walking an extra 7k steps today though, if that counts for anything
Week 1: Day 7
Bike: 13 mile bike- 65min
- kept things pretty easy but still got HR up pretty good, felt quick and good!
1 Like
Week 2 : Day 1
Back Squat: 1x5-40kg, 1x3- 45kg, 1x8-50kg, 1x3-55kg, 3x6-60kg, 5x3-65kg
Bench: 1x10-30kg, 1x8-35kg, 1x6-40kg, 5x3-45kg w/ 1min rests
Good mornings: 3x10-20kg
- felt good but definitely a mental grind to get through all those sets, legs dead. I actually felt bench in my chest for once! Good mornings actually felt great. I found the issue- I wasn’t bending my knees so it was almost all back instead of letting my hamstrings take some of the load
1 Like
Great that you’re getting all the volume done.
But just remember that if it starts getting tough it’s not because the workouts are too hard, but you’re not resting hard enough.
Keep it up
2 Likes
Week 2: Day 2
Deadlift: 1x5-60kg, 2x5-70kg, 4x4-80kg
Bench: 1x5-30kg, 1x5-35kg, 5x5-40kg
Deadlift: 1x6-80kg, 5x3-85kg
Incline Bench: 5x6-35kg
- felt HORRIBLE- especially at beginning, actually almost passed out lifting the bar to put on the plates , nothing too sore- just general fatigue and randomly emotional, deadlifts actually felt better one I got going, but needed LONG rests- good thing the weights were light
- bench felt fine, but mentally more than a grind
- REALLY proud of myself for pushing through and actually doing another exercise after 2nd rd of deadlifts
- Lesson learned: don’t deadlift the day after high volume squats
@Pinkylifting @T3hPwnisher @dagill2 @chris_ottawa @ChickenLittle When/how often should I add calories? I’ve been doing “1600” (quotes since calorie estimates aren’t ever accurate) and am feeling pretty great. I struggle on some days to fit the food in, but I also realize that calories have to go up sometime to actually gain muscle since my weight’s been stable (of course bloating and un-evacuated bowels sometimes screw a bit w/ the numbers)
1 Like
I’m far from an expert on not eating enough so I’m bowing out on this one. Eating too much is more my area of expertise.
2 Likes
Aren’t you doing the 3 day per week program?
When: Immediately
How: Eat more food
I don’t know exact numbers, but you need to eat more. At least 0.8g protein per pound of bodyweight, more total calories than you eat now. All the conditioning is also going to burn calories plus increase metabolic rate, which is the opposite of what you need.
Maybe buy a book on fitness nutrition (or find a free one online), like Renaissance Diet or Eric Helms’ one (pyramid something something).
I don’t ever count calories to be able to speak specifically to that, but when I start pushing the training, I start pushing the food once I can’t recover from it.
Well, I’m feeling a bit beat up, but not exactly “unable to recover”, so maintaining my current intake should be good?