Good Mornings

[Zeus79]

I did Good Mornings yesterday for the first time. First off, it was ME squat day and I maxed on them, however, even though I squat 355, I was only able to do 185 lbs. Is this normal? Second, I didn't, and I still don't really feel like I got a good workout with that, I mean, during the excercise my back hurt, but now I'm not even sore, is this normal? Also, I'm thinking of doing box squats on both days, what do you guys think about this?

 

[GRIMMER]

Yes it is normal to be that ar below your max squat. Try doing a 3 rep max instead of a 1 rep max and you might feel them better. You still have to do other work for your back and legs not just gm's and then your done.The main idea of GM's are to tax your CNS and to increase your 1 rep max , you don't have to feel sore for that to happen. I maxed yesterday at 305 on them and i'm not sore today but i know that i had a great workout. Since it was your first time doing them it will take a few times to really get the movemnet down to where you feel comfortable doing a real max movement. Stick with them they are great

 

[ZZuluZ]

Um, I can do a 185 good morning but only squat 200 or so....what's the deal here?!

-Zulu

 

[Isotope]

Your form on good mornings play an important role on how much weight you can do. Try to use as little leg drive as possible, what I mean is try not to squat the weight up after you have bent over, this might be why you can do a good morning with about the same weight as you squat. For your second exercise, immediately after the ME exercise, do either 3 sets of dimmel (not sure I spelled this right) deadlifts, reverse band deadlifts (w/minis), or high pulls. For your 3rd exercise ham/glute raise or reverse hypers will suffice. The are other exercises you could do instead of what I have listed. Although, I believe these exercise should be the core of your ME Day. Box squats are okay to do for your ME exercise once in awhile, but you should use a low box (~3-4 inches below parallel) and do the squat as a front squat or Mante Ray squat, just do something slightly different from your speed squats. These are just some ideas, hope they help.

 

[ZZuluZ]

I can also Deadlift 300+ (pathetically weak, I'm only trying to make a point) and I don't know what conclusions to draw from this?


Is my lower back strong but my hams and glutes holding me back??

-Zulu

 

[Isotope]

It is hard to answer your question without seeing you do the lift. Form is very important when squatting and deadlifting. It is always a good idea to do some extra workouts for strengthening your ham, glutes, and back. But I still think you might have a problem with your technique in lifting the weight. Do you train with anyone that is a competitive powerlifter?

 

[ZZuluZ]

No not at all. I'm just doing powerlifting to get stronger, weight lifting in general is just a past time for me, but I enjoy learning the physiology behind it.

As for my squat; I squat wide and on a low box (well below parallel). My knees however do go inwards when I squat heavy and I can't avoid this without drastically lowering the weight. Not having a squat rack has really held me back tho. My back always seems to be saving me when squatting, btw.

My weakness is proabably in my glutes/hams.

Thx for your help man, it's appreciated.

-Zulu

 

[Exodus]

i had the same problem

buy the squat secrets video from Westside Barbell Club at www.elitefitnesssystems.com

i just got it friday fo my b'day........... i have pretty good form........ but someone i know doesnt and i will let him borrow it........ he doesnt get to watch me work out......... so he will see the masters at work

X

 

[ZZuluZ]

I can't buy anything offline..... :{

-Zulu

 

[Isotope]

ZZuluZ,

Try pointing your toes out slightly from your body. This should help you keep your knees out. Doing some extra glute, ham, and hip flexor work will help out quite a bit also.