Those GMs were beautiful. I want to do them just like that.
Just maybe in less clothes. An idea I’m certain you’d approve of.
[quote]kimbakimba wrote:
Those GMs were beautiful. I want to do them just like that.
Just maybe in less clothes. An idea I’m certain you’d approve of.[/quote]
Hai! Thanks KK.
And yes less clothes…GMs in your favorite Victoria Secrets would be just about perfect. Or yoga pants if you want to be all appropriate and stuff (social conventions = boring).
Aaaannddd…unrelated, my wife has returned from her trip to San Fran. We haven’t seen each other in 2 weeks. I have a big happy today.
DE Upper
Bench with doubled micro-minis
135 + bands
10 x 3…took about 8 minutes
Close-grip bench
worked up to 190 x 8…+5lbs from last DE day
Seated military to pins, bar at eye height- tried a new exercise. Not sure I like it since I spent quite a bit of energy trying not to smash myself in the face with the bar.
7 sets ramping up to 135 x 8
Rolling tris
30s x 2 x 10
Bent over laterals
30s x 2 x 20
my pic is cropped because truthfully the bottom half isn’t as lean and muscly.
glad to here your back home and missed.
awesome on the 20lbs PR, those rows were beastly and yeah for the happeh!
a lot of good vibes from your log, gives me a happeh 
Damn nice work Git. those shrugs had to burn something bad.
Thanks for posting the video of the GMs. I haven’t given them a go since my last attempt because I can’t figure out form, so this helps. I’m also toying around with the idea of following a westside template, so I will be taking notes over here.
I love the female warrior, much better than barbarian. Masch totally could pull that look off, the little hottie!
[quote]cholulalula wrote:
Thanks for posting the video of the GMs. I haven’t given them a go since my last attempt because I can’t figure out form, so this helps. I’m also toying around with the idea of following a westside template, so I will be taking notes over here.
I love the female warrior, much better than barbarian. Masch totally could pull that look off, the little hottie![/quote]
I have to say that my hams have been lit up for two days. I haven’t done GMs in a while and I was doing them for lower reps.
Just think about keeping your back tight, pull the bar into your back so it stays in place, and stick your butt back so you feel the stretch in your hams. You are a natural lifter, you won’t have a problem.
[quote]Dude623 wrote:
Damn nice work Git. those shrugs had to burn something bad.[/quote]
Hey dude, thanks. My traps were feeling it but I have to admit that once the reps get over 10 I get pretty bored, lol.
Good work man. Everything looked real solid in the vids. Yay for women doing GMs in Victorias Secret Wear! Much better than Git in Polar Wear, no offense…
ME Lower
Super sluggish going into this one. Took a while to come around.
Box pulls (3.5 inches off floor)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1
475 x 0…still gets stuck right at the knees. More hamstrings required. Low back felt solid.
475 x 0…same
455 x 1
405 x 7
I`m going to work various box heights (all below knee) to resolve this.
GMs…I will also be doing GMs much more consistently.
135 x 6
155 x 6
185 x 6
205 x 6
225 x 6
Front squat
135 x 6
155 x 6
185 x 6
205 x 6
225 x 3…gassed
Where’s the ab work?
Good work, are your gms wide stance or narrow?
Solid pulling git.
nice work.
[quote]giterdone wrote:
ME Lower
Super sluggish going into this one. Took a while to come around.
Box pulls (3.5 inches off floor)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1
475 x 0…still gets stuck right at the knees. More hamstrings required. Low back felt solid.
475 x 0…same
455 x 1
405 x 7
I`m going to work various box heights (all below knee) to resolve this.
GMs…I will also be doing GMs much more consistently.
135 x 6
155 x 6
185 x 6
205 x 6
225 x 6
Front squat
135 x 6
155 x 6
185 x 6
205 x 6
225 x 3…gassed[/quote]
that’s a lotta me work. good job, but maybe focus on one or two and gtfo after some assistance stuff?
So you have been running westside for a while now…Im curious as to your review. Espescially because you lift Raw and alone. I did run it for about 8 weeks certainly not enough to get a good enough feel for it, so Im curious on your thoughts.
I gotta fit GMs in my routine somewhere as well, Im not sure what rep range would be most effective for assistance on other lifts, high rep or low rep?
Great work as usual broheim.
[quote]lil power wrote:
Where’s the ab work?
Good work, are your gms wide stance or narrow?
[/quote]
Hey, I did some abs…last week. OK, fine. I promise to do abs 3x/week. I’ve been looking at, but not using, my ab wheel too much lately.
GM stance is shoulder wide. Should my GM stance be the same as my DL stance if I’m looking for maximum carryover, or does it matter?
[quote]PeteS wrote:
that’s a lotta me work. good job, but maybe focus on one or two and gtfo after some assistance stuff?
[/quote]
I was mad at my hams and wanted to punish them. Feel decently worked today. But your advice is heeded.
I’ve been pretty loose with my programming so I’m going to run the plan posted by Dave and see what happens. Life is distracting as hell lately so this should help keep me on track.
http://www.T-Nation.com/free_online_article/most_recent/iron_evolution_phase_6&cr=
[quote]MattyXL wrote:
So you have been running westside for a while now…Im curious as to your review. Espescially because you lift Raw and alone. I did run it for about 8 weeks certainly not enough to get a good enough feel for it, so Im curious on your thoughts.
I gotta fit GMs in my routine somewhere as well, Im not sure what rep range would be most effective for assistance on other lifts, high rep or low rep?
Great work as usual broheim.
[/quote]
Hmmm, that’s a big question. Westside has helped me with squat and bench form. I feel a lot tighter. And the concept of speed to exert maximum force is starting to sink in.
I don’t test the lifts much but (I’m going to run the Tate programming for 8 weeks them do a real test). But, my squat is up about 40lbs and I do think that box squats carryover. DL is up 10-15lbs and I believe that I’m close to a 20-30lb increase in DL since my sticking point has moved from the floor to my knees. If I can solve that bitch, then I think I am on my way to a 500 DL.
My bench hasn’t moved but I’ve tweaked my bicep tendons a couple of times which has slowed me down. We’ll see what happens with that.
In the Tate program, GMs are a ME lift. I don’t have a GHR so I’ll be doing mostly GMs as assistance. I have to say that I felt the high rep GMs I did last week with 135 x 3 x 15 for 3 days.
Some might disagree, but front squats are all about abs…it’s where I fail.
Nice work!
GHR is the best thing that ever happened to my hammies, bummer you don’t have one.
[quote]greystoke wrote:
Some might disagree, but front squats are all about abs…it’s where I fail.
Nice work!
GHR is the best thing that ever happened to my hammies, bummer you don’t have one.[/quote]
Hey, thanks for stopping in.
I have two things on my wish list for my home gym: a GHR and a safety squat bar.
Good work and thanks for linking that article. Westside is still sorta mysterious to me and it’s helpful to see the logs, read the article, read the logs again.
james