I was moving these pretty good, made sure my knees were out.
RDL
135x8
225x5
315x10
335x10
315x10
Calves
3 sets
Back Extension
18, 12, 8
The back extension works my glutes a whole lot more than the GHR, I think I’m going to focus on that for a while.
These was short and tough. Those RDL’s are my cardio for the week.
great job on the workout. just my opinion but if I was doing DE, I would do around 8 sets for the 2 to 3 reps instead of just 4 keeping the rest between sets to about 60 to 90 seconds.
meat[/quote]
Thats good call I didnt even see that. Id add as well may justbe me but one warm up prior tothe 8 dynaimc sets I know Im not giving my all yet. things are still cracking, snapping and getting warmed up I take 4-5 much like ME as the effort givine to the speed work should be the same. as hard and fast as you can and thats not happening for me with one warm up.
I do agree on he back extensions seems I can really focus on the glutes as opposed to the hams.
Notes: I was planning on pausing the front squats, but my ego wouldn’t be able to handle using any less weight than I did, so I passed on that. On the second set of 255, second rep, I was leaning forward too much and dumped the bar.
Good Mornings were awesome today. Found a really good place for the bar on my back and it sat well on my “shelf.” I’ve grown to fucking love this exercise. I took a video of the 350x3 and I’ll put it up if I can find my connection cord and learn how to get my vid up here.
I also gotta give props to my training partner who deadlifted 500 for the first time today. It was a 25lb PR after taking 3 months off of deadlifts and hitting his posterior chain hard. He’s actually going to be moving out to LA in a few weeks and might jump on the thread here.
[quote]
great job on the workout. just my opinion but if I was doing DE, I would do around 8 sets for the 2 to 3 reps instead of just 4 keeping the rest between sets to about 60 to 90 seconds.
meat[/quote]
Thanks man
I’m definitely upping the sets for the next session. I just went until I started slowing down here.
Notes: I was planning on pausing the front squats, but my ego wouldn’t be able to handle using any less weight than I did, so I passed on that. On the second set of 255, second rep, I was leaning forward too much and dumped the bar.
Good Mornings were awesome today. Found a really good place for the bar on my back and it sat well on my “shelf.” I’ve grown to fucking love this exercise. I took a video of the 350x3 and I’ll put it up if I can find my connection cord and learn how to get my vid up here.
I also gotta give props to my training partner who deadlifted 500 for the first time today. It was a 25lb PR after taking 3 months off of deadlifts and hitting his posterior chain hard. He’s actually going to be moving out to LA in a few weeks and might jump on the thread here.
Simple solid workout.
-MAtt[/quote]
Nice work bro and yes the GM is a Killer addiciting move. Nice work and keep it up,
Nice work bro and yes the GM is a Killer addiciting move. Nice work and keep it up,
Props to your partner as well,
Phill[/quote]
Thanks buddy.
I’ve seen videos and pics of people doing them with a rounded back. I guess that’s a popular enough way of doing them that “arched back good mornings” are their own seperate exercise. But I feel like the goal should never be anything other than to have an arched back and any rounding should be unintentional. Would you agree?
Oh, and one of my other favorite things about GMs is the looks that everyone gives you.
I used to think people looked at me funny when doing heavy squats/deads, but nothing beats the looks of people who think your trying to do squats and just fucking up royaly.
Especially the bodybuilders who have never even seen them done before.
[quote]Matgic wrote:
Anyone ever do ME Low box squats off just a milk crate? I’m curious as to whether or not it’ll hold the weight without breaking.
I can only imagine the pleasure of breaking the milkcrate with a few hundred on my back.
-MAtt[/quote]
i wouldn’t risk it. besides for me, to get that low my stance would have to be too narrow. I use the pretty pink step ups that have the different stackable bases. i feel very masculine using them.
Nice work bro and yes the GM is a Killer addiciting move. Nice work and keep it up,
Props to your partner as well,
Phill
Thanks buddy.
I’ve seen videos and pics of people doing them with a rounded back. I guess that’s a popular enough way of doing them that “arched back good mornings” are their own seperate exercise. But I feel like the goal should never be anything other than to have an arched back and any rounding should be unintentional. Would you agree?
Generally yes I agree on the rounded as not intentional though I will do Pull throughs gfrom time to time rounded lighter though to nail the lower back But mine takes enough beating from the crazy volume I do LOL that yes I try and stay arched but at times say a HEAVY max pull etc it will round a bit of course.
[quote]Matgic wrote:
Oh, and one of my other favorite things about GMs is the looks that everyone gives you.
I used to think people looked at me funny when doing heavy squats/deads, but nothing beats the looks of people who think your trying to do squats and just fucking up royaly.
Especially the bodybuilders who have never even seen them done before.
-MAtt[/quote]
For damn sure I was warming up still with three pates and had a trainer come over ina commercial gym saying thats crazy never seen anyone use over a plate On GM’s
It is one move that gets looks for sure but builds a hella strong pull.
[quote]maraudermeat wrote:
Matgic wrote:
Anyone ever do ME Low box squats off just a milk crate? I’m curious as to whether or not it’ll hold the weight without breaking.
I can only imagine the pleasure of breaking the milkcrate with a few hundred on my back.
-MAtt
i wouldn’t risk it. besides for me, to get that low my stance would have to be too narrow. I use the pretty pink step ups that have the different stackable bases. i feel very masculine using them.
meat[/quote]
I wouldnt trust a milk crate either though ive used a short beer cooler LOL.
Have decided to make he change and put my ME upper day before my ME lower its by far the weaker of my over all weakness. The lower just has me feeling like Ive been hit by a truck come the next day when I have to press. So this week the upper suffers a bit having one less day to recover from the RE day but in general after this initial week I think it will make a big difference. Need to concentrate on my pressing and seems I can always bring the stuff to Pull hard or squat hard.
Still a bit sore in the chest and elbow hurting a bit not near what it was.
Shoulder pre/rehab stuff ex rotations, shoulder horn. etc
1)Bench Press (Pinky on rings)
Bar x a lot
135 x 15
225 x 3
275 x 3
295 x 3
325 x 2
340 x 1 PI PR
325 x 2
Nothing Good really was better on the 325 last week was dead off the bottom with the soreness still. BUT I think that the 340 is a Post injury PR not positive but think it was
OH Press Strict
135 x 5
155 x 3
185 x 3
205 x 1 PI PR
Push Press
235 x 1 PI PR
Feeling these out and Much better nailed to post injury PR?s last week the 185 felt like all hell got the 205 strict then decided to try a push press it went very easy but did feel it in the shoulder a bit just that load on it. Have to aim to slowly progress on these but were on our way
Chins
Bw x 6 (NO!!! elbow hurt like all hell doing these so stopped )
Pull down 140 x a lot just slow making sure elbow didn?t hurt 2 sets
Band pulls These are much better no arms at all. Take band and loop over [power rack and place on elbows takes the arms out of it in totality just uses all lats did a few sets. Need to let the tendon rest
DB Decline Bench (short rest periods)
80 x 10
120 x 4 ,5
These went well for being late in the w/o
Chest Supported DB Row (thumb less to make sure to take arms out of it and pull through elbow)
80 x 9,8,7
Decline sit ups BW x 45 got bored there and stopped LOL plus it was ten more then last week
OK w/o few post Injury PRs and think the change in the days from this point on may help. If things keep coming along I will move the OH pressing to the first ME move. Get this elbow under check and ill be good to go
Shoulders got forward, couldn’t keep the arch…Really not happy with how my back rounded, but it felt ok going up, and there’s no pain in my lower back so I got away with one.
[quote]suuuperdave wrote:
Friday 15Dec06 - ME Lower
Pin Pull - 2nd Pin, 17"
Shoulders got forward, couldn’t keep the arch…Really not happy with how my back rounded, but it felt ok going up, and there’s no pain in my lower back so I got away with one. [/quote]
All in all good one bro Id wacth the hitching at the end you had thatpull dont rush it and risk a red light for hitching grind it out many judges would not allow that.
[quote]Phill wrote:
suuuperdave wrote:
Friday 15Dec06 - ME Lower
Pin Pull - 2nd Pin, 17"
Shoulders got forward, couldn’t keep the arch…Really not happy with how my back rounded, but it felt ok going up, and there’s no pain in my lower back so I got away with one.
All in all good one bro Id wacth the hitching at the end you had thatpull dont rush it and risk a red light for hitching grind it out many judges would not allow that.
Stay strong and keep pullin
Phill
[/quote]
phil already touched on the hitching and you also when from an arch during your setup to a rounded back for the pull.
Haha, that’s awesome. It’s funny, I still remember the first time I ever did them and worked with under a hundred pounds and was scared for my life.
Nice bench PR btw Philly. Glad to hear that things are starting to fall into place again.
[quote]Phill wrote:
Matgic wrote:
Oh, and one of my other favorite things about GMs is the looks that everyone gives you.
I used to think people looked at me funny when doing heavy squats/deads, but nothing beats the looks of people who think your trying to do squats and just fucking up royaly.
Especially the bodybuilders who have never even seen them done before.
-MAtt
For damn sure I was warming up still with three pates and had a trainer come over ina commercial gym saying thats crazy never seen anyone use over a plate On GM’s
It is one move that gets looks for sure but builds a hella strong pull.
Thanks bro and back at you on the GM’s and the new fav. torture method LOL.
Phill
[quote]Matgic wrote:
Haha, that’s awesome. It’s funny, I still remember the first time I ever did them and worked with under a hundred pounds and was scared for my life.
Nice bench PR btw Philly. Glad to hear that things are starting to fall into place again.