11/3 ME Lower

[ffknight84]

Pin Suspended GMs ( Never Again, could not get the bar into proper position among other things)
135x3, 205x3, 255x1, 275x0x2 misses ( was squatting the weight up while knees moved foward )

Front squats
135x5, 185x5, 205x5, 225x5 ( pr )

Dimel Deads
135x10, 185x12x3 sets ( OMFG, these hit your core so hard )

Pullthroughs ( focus on the hips/glutes )
50x8, 100x8, 130x8, 150x8x2 sets ( my glutes were fried )

Rev Hypers
20x8x3 sets ( first time adding weight to these, felt good )

Ab Work

After that whole shitty GM business the rest of my workout went great, next time I do GMs ( next monday ) ill probably do narrow stance GMs. I also changed some things around to give my CNS a break.

 

[cheesecake]

Pin Suspended GMs ( Never Again, could not get the bar into proper position among other things)
135x3, 205x3, 255x1, 275x0x2 misses ( was squatting the weight up while knees moved foward )

I don't like these either. But let me give you a little tip that has helped us. Actually, Exodus came up with this idea, so he gets the credit.

Put the pins at your below button level. Then, set the hooks where you normally have them to squat from. Then, unrack the weight and get into your GM position. Lower the bar down to the pins and then begin your set.

This has really helped all of us with our pin suspended GM.
...chad...

 

[Scotsman]

Hey not all exercises workout the way they are supposed to(obvious pun enclosed). Great workout on the rest and I think cheesecake and x are on to something there.

Also nice Pr'in

Cheers,
Scotsman

 

[Exodus]

thanks guys.

i really like them a lot now that i came up with what cheesecake said. ffknight i tried 275 3 times and got it once, and it was a squat off the pins.

then i did the setup the way cheesecake described - i got 405 x 3 reps.

if you want to start off the pins, get some chains, they are a heck of a lot easier to get into position on.

good job on the workout though.

X

 

[2Shy]

Congrats on the PR.

I have to remember not to use my hips when doing pin suspended GMs. Been known to squat them up a few times, too.

 

[ffknight84]

cheese and X, thx guys, thatll be a big help. I will be getting chains in the future tho

thx to everybody for the words of encouragement !

 

[PolishHammer1977]

looking solid man

 

[thebrute]

awesome work brotha!! tb