The chest, arms & shoulders day with good mornings & shrugs in the evening was Thursday, & today is Saturday. Despite the lack of muscular sensation on good mornings, (apart from the bottom position which was significant contraction), my hams are very sore. In fact, more sore today than on Friday, (no lifting on Friday). Lower back is barely sore. Glutes are not sore at all, I suspect ATG hack squats have conditioned them well enough so I’ll have to actually get competent on good mornings before it’s a sufficient stimulus to do much to my glutes.
Anyway, I returned to the gym today for some back training, & hack squats. I had planned on today being my ‘back & legs’ typical workout, (pulldowns, leg curls, rows, hack squats, calves & abs), but my hamstrings were still sore to the point where I felt it would be counter-productive. I hadn’t planned good mornings, only leg curls, but upon my first warmup set of leg curls using 40% of my work set weight, they were just not firing well, & so I did a set of 10 to get some nice bloodflow, then terminated the exercise. I might have a quick Sunday gym session for good mornings & leg curls, undecided.
Underhand Lat Pulldowns: 100kg 7, 90kg 8
Managed to add a whole rep on these with slow rep speed, (2/2 up/down), on both the top set & backoff set, & really looking forward to doing these again & trying for 8.
Hack Squats: 80kg 7, 105kg 7, 85kg 9
Chest Supported Rows: 75kg 6, 90kg 8, 75kg 9
PR weight on hack squats, going from 100kg to 105kg & hitting a top set of 7 before backoff set with 85kg for 9. Chest supported rows, PR on the backoff set, adding a rep & going from 8 to 9 reps.
Hip Adduction: 90lb 12
Calf Raises: 124kg 11
Shrugs: 100kg 5, 5
Hip adduction done on a Cybex machine in this gym. My adductors were sore for 3 days after last time so hopefully this time around is a little easier. All-time PR on calf raises, going from 10 to 11 reps with this weight, very pleased. Finished with shrugs - on my way home from the gym I bought straps so I can go hard on these. I tried grip training in 2019 with static holds, & it sucked because after getting a little better I immediately stalled out, but I think I know why. I’m extremely susceptible to over-reaching on grip work. Not sure why but my max recoverable volume on AMRAP grip holds is just very low. I think single set training is the go-to on these as previously I was doing 3 sets & just stalled out hard.