Good Mornings Weights

[Deciever]

I did heavy good mornings for the first time today, and finished with 200 x 3. My max squat is onl y 275 though. I was just wondering to see where everyone else's good mornings were in relation to their squat, to see if im similar to everyone else, or above or below the average.

 

[ZZuluZ]

Squat: ~230
Good mornings: I'm sure I could do 230+

Odd.

-Zulu

 

[I'D RATHER BE DEADLIFTING]

I suck at squatting.

I can do arched back goodmornings with more than my squat weight.

When I do regular bent-over traight back GM's to parallel, I can do around 80-90 lbs less than my squat I think.

 

[Deciever]

hmm so in a few weeks once i get used to them i should be close to 50 lbs less than my max squat.

GM are such an awkward exercises to me.. i make sure i have my pastor watch me to make sure im doin it right.. it just feels so weird

 

[powerlifterjay]

Its funny you ask this cause i was going to ask the same in relatin to what every one pulls. Tonight Jimmie Dean and I did good mornigs with the weigh suspended by chains. They were as low as the start of the deadlift so they were below parallel. I did 500 for 3 reps. It felt awesome. The reason why i was gonna ask is cause i havent really tried to pull a max yet at all. But when my best was around 550 in the begging and a year off from any deadlift activity, i coulds good moringig 315 for a few reps but my form would break. Tonight i was tight been doing abs and reverse hypers religously. I did a 500 lb stiff legged deadl ift of 3 inch blocks. My point was to knwo what every one pulls in relation to their good mornign as well as squats?

Mysquat is 765 (EASY) I am over 800 for sure.

Good mornign PR tonight 500 for 3 reps re setting each rep in the chains.

Deadlift dont know???

 

[Deciever]

very impressive pljay. Yeah, i would also like to know how it relates to the deadlift. Im pulling close to 350 (nothing big), and like i said, good mornings with 200 x 3. Stifflegs are like 240 x 6(not off of blocks though). I would think that there would have to be some type of average to the weight of your good morning, to the weight of your squat and deadlift.

 

[I'D RATHER BE DEADLIFTING]

My arched back GM is like 100 lbs less than my deadlift max.

Regular GM's are prolly about halkf of my deadlift.


I think it really depends on where your strength/weakneses are.

 

[Mountain Man]

My goodmornings, box squat and deads are basically the same, 500 lbs, I quess my regular squat with eguipment will be more.

 

[IrishPower]

this is a tough one to call.

i should point out some important points.

if you are doing your good mornings with MUCH more than you can squat, this movement is NOT your weak point in squat and i wouldnt use it to try and increase my squat.

I will repeat the same for the deadlift.

You should find exercises that you are weak on. Everyone is going to get a different carryover from different things. Finding the weak link is always the key.

Interestingly enough. I think my suspended, narrow leg good mornings at 42.5 inches off the ground are roughly equivalent to my deadlift.

/irish

 

[BigArnie]

IrishPower, if I'm not mistaken your deadlift is 750ish. Does this mean that you can also GM that much. That would be incredible!

BTW to get back to the original question I think you've gotta make a distinction between suited squats and raw squats when comparing to GMs. Seeing that GMs is a raw movement (at least for me it is) you'll have to compare them with raw squats.
My GM is 550lb and my raw squat (wraps only) is 627lb.

 

[IrishPower]

i wish my deadlift was 750! before i blew my discs 2 yrs ago, i hit 735. i actually hit 735 while blowing discs simultaneously.

i estimate that i am around a 700 now. last i pulled in my gym i did 665 easily with a bent to shit bar like 8 weeks ago. i have been doing good mornings 70% of the time now. i just did 515 + 160 lbs of chain yesterday with my deadlift stance.

you need to keep in mind that i do these heavy good mornings suspended from a chain. full good mornings are cool too, but i always do rep work with these and obviously cant go as heavy. most i've done lately with a full good morning is like 405 / 10 or something lighter with some bands.

i will film my next GM workout.

/irish

 

[GR8SCOT]

Irish,

would love to see your GM workout, im sure im missing something when i do mine as its a totaly unnatural feeling waht with the bar slipping around on me and bar position.

Look forward to seeing your post with the link (loved the last squat one)

 

[I'D RATHER BE DEADLIFTING]

Irish Power- great point about training the weaknesses. Fr somereason I feel I get more carryover into my eadlifts from arched back goodmornings.

I'll be making sure to hit my weaker stances/variations in the near future.

 

[powerlifterjay]

My squat with no suit is over 700 just dont know how much.

Irish power we did suspended good Ams in chains and love it. Do you like these better then regular good mronings? We were definintly lower then 42 inches i am way down when i grab the bar. SO we were definintly flat out at the bottom. But shouod we vary were we have them suspended too, or same each week? I am new to this really. Only recently have a gave a rats ass about my deadlift. Need for a total. Unfortunnaly!

Do you do regular pulls? If so how often?

 

[Arioch]

My good morning abilty is very good, but then I have a great build for good mornings, better for deadlifts, and not quite as good to squat. That being said:

Good mornings 675x3
Squat 720
Dead 775

For the record, my bench sucks: 440

@242

 

[I'D RATHER BE DEADLIFTING]

Damn!! Creeping on that 2,000 total!


Great deadlift!!

 

[Arioch]

Well, my deadlift success is based on being clever enough to pick the right parents. I pulled triple bodyweight the first time I ever deadlifted, although this was in a much lower weight class.

800 will go this year. If I do not have time to compete over the summer, as it looks like I am going to be travelling more than I thought, I will be at Daytona in Dec.

The main reason for competing is because I was injured, bad, and spent so long (8 years, basically) recovering. My goal is to beat every previous lift by five pounds, and I will be happy. The squat and dead are progressing well, but my bench is, well, my bench. This is the only lift I am concerned about, as some days my shoulder does not bother me, and others I can not push a damn thing.

And at my age, creeping is about the best I can manage, thanks, though.

 

[brianmincher]

Creeping along with a 1900+ total. not bad creeping Arioch.

Back to the topic at hand. I have about a 600 ish squat, and have GM'd in the mid 400's. I think the relationship of your GM to your squat or deadlift have a lot to do with your body type.

I deadlifted 2 days ago, narrowly missed a PR sumo stance, and then attempted to do this same weight traditional, and could not even reach the bar while wearing a Z-suit that is one size too big. ( I can put it on by myself) So I myself can GM more than I can deadlift. But then I look like Fred Flintstone, and have a tough time getting down to the bar. So everyone is differerent.

B.

 

[Deciever]

arioch, you pulled 3x bw your first time pulling. WOW. Most people can try their entire lives and not even get it. What weight did you pull and how much did you weight when u did it? Very impressive total too.

 

[Screwball]

Hey Arioch, quit bad-mouthing yourself you damn sandbagger (LOL!). The way you talk about your lifting sometimes makes us believe that you are an average lifter. Far from it! Must be nice to be just shy of a 2,000 lb. total. I am very impressed with your knowledge and now very impressed with your lifting ability. Get that 2,000 lb. total old man then you can retire to the easy life (LOL!). The easy life being: torturing the lifters you train. Keep at it and let us know when that 2,000 falls. Good luck!

 

[GRIMMER]

A lot of it also depends on how clean your form is when doing them. The more you use your legs the more weight you can move. With good form y Gm is 335 for a double and my raw sqaut is about 450 and raw dead about 500 of these done a few months ago.

Jay , i just started doing the suspended with chains and bands. I think that they are so much better than without bands/chains because of the increase in weihgt at the top. It really makes yoiu work throught the whole range of motion not just getting the bar moving. My best plain suspended is 315 a little below back parrallel. I think you should be able to almost touch your toes form a standing position and that is about where the bar should start. I think varying the hight as with any movement can be a good idea. You and jimmy will have two different heights to work at because he is like 6'2". I would say one week use yours and the next week use his.

 

[b fold the truth]

OK...now I feel like a weakling.

B True

 

[Deciever]

lol how do you think i feel b fold?? People are like tripling my good am weight

 

[powerlifterjay]

Grimmer i noticed when you came to train with us that my hams and glutes were weak in this movement. I have been reverse hypering since then twice a week and have made a huge jump in weight. I feel stronger on the back side. Last nights good mornings were lower then you mentioned. I reached down like i was grabbing a bar to pull and from the very bottom is were the bar was. My good AM's were done with very little leg movemnt. Of course there was some i went low as hell below parallel, and i can tell you knwo that the chains are the shit! I did them off the pins two weeks ago and di 455 for 3 a little higher. Difference is i was resetting before i ever did the first one. Groove wise. With chains it falls into your natural body movement. Awesome. I knwo i can do more. I will try to hit a 545 in a few weeks. The first one is a bitch! We just suspended them in the chains once the weight was lifted the chains added nothing. It was free weight. Liek off pins except it would swing to fit your movement off the intiial start. I like them. New favorite!

 

[IrishPower]

misc responses

pljay: i have been playing around alot with stances and heights. at 42.5, my back is roughly at an equivalent angle as to when i do the beginning of a conventional deadlift.

others: on a max effort good morning, i use a LOT of legs when i get to my heavy single. but again, i use a lot of legs when i deadlift. i don't think the point is to ISOLATE your lower back. its to train the other movements.

Its pretty simple for me. I do wide good mornings and i thrash my hips and low back. i do narrow good mornings and i thrash my hams and low back.

when i want to get a really good pump, i drop the weight, keep my legs straigher and add bands. these are fun. at the 10th rep you wonder if your spine is going to snap.

i prefer good mornings to deadlifts because they dont put the same kind of strain on my bicep tendons.

another advantage of doing good mornings is that your body can start to 'feel' heavy weight before you really have to do it in a full squat. i did an 805 wide stance good morning which sort of looked like a hip shrug, and i thought it was kind of sissyish, but when i woke up the next day, my whole body was sore and it took 5 days to recover.

i have not pulled in awhile since my FUCKING oki bar hasnt arrived --- ARE YOU LISTENING RICKEY DALE???? 8 weeks after i ordered it. I am sick of dropping my u-shaped bar i stole from gold's gym before i left. (Actually they gave it to me as a reward for leaving).


Arioch: your pull is awesome. if i were you, i would do a lot more wide stance good mornings as your pull doesn't seem to be inhibited by a weak lower back and this will definitely boost your squat if you are a wide squatter.


anyway, i am hoping to crash 725 next week on a narrow stance with chains. i will post a video (unless of course i get squashed).

/irish

 

[GRIMMER]

Ya suspended off of chains is the shit and adding bands and chains is awesome. It lets you position the bar where it needs to be instead of yoi position ing yourself where you need to be. Personally i feel that form is not the biggest issue with the GM (other than safety). Put the weight on the bar and do wahtever it takes to get it back up. If a little or a lot of leg drive happens to come into play than so be it , its all about the strain anyway.

 

[Arioch]

I do not use much leg strength at all when doing good mornings, if you overlook the function of the hamstrings as hip extensors. My deadlift is all back, and it looks like shit. Fortunately I am not judged on form.

IIRC, I did a deadlift meet in college, and my weight was down to about 195. Pulled 600. I was regularly about 220 at the time. I had been training for seven years, at that point, I think, and even though I did no deadlifts, as my Olympic pulls always came up off the deck quick, I did a lot of good mornings, snatch and clean pulls, etc.

I feel the good morning helps my squat more than anything else, but then I use a lot of back when I squat. My squat is ugly too.

 

[Deciever]

hmmm do you do any lifts that are pretty?? still very impressive, dont be so hard on yourself.

 

[Arioch]

Yes, actually. The snatch. You could drop a plumb line down the path of the bar when I pull it, which is very rare. Also, my second pull has exploded in textbook form since day one.


My bench is actually a technical masterpiece, with me doing everything possible to shorten the stroke, and it travels in a very straight line as well. But then I have to do this.

Besides, I rather miss having a coach, so I have to be hard on myself. My wife is too nice.

 

[Deciever]

have you found that the olympic lifting you do has helped your squat and deadlift? If it does, i may incorporate it into my routine.

 

[Arioch]

I would have to say yes, but then I started out as an OL'er, so it is hard to be truly objective. I had a decent squat and very good dead, both from genetics on the dead, as well as the pulls done 4-6 times a week, and a decent squat from squatting up to four times a week, plus extra OL-specific type squatting.

You can learn the basics of OL'ing relatively easily from a good coach. The problem is that it takes years to truly develop skill. I do think there is even greater focus on the CNS/skill aspect wrt Olympic lifting, but the absolute strength requirements are not as extreme as in powerlifting.

Also, OL'ing, in particular the power snatch and snatch type work, is exceptional for strengthening the upper back and exteranl rotators, so if these are limiting your bench, it certainly cannot hurt.

 

[Deciever]

thanks man, the pastor at my gym used to train for the olympics or something in olympic lifting, so i'll have him teach me the form, so i can give em a try.