need help...

[The Shadow]

..arched back gm's today.

Never dob them

Have done seated version strictly for lower lumbar strength.

Did 140 for 8 with chest on thighs...

ANy idea what an approximate 3rm for standing arch backes might be?

 

[TheProject]

Why not start with 135, and work your way up?

I still say you'll do more than you expect.

 

[The Shadow]

yeah - just wanted to sort of "pace" myself since it is suppose to be a 3rm.....I fiugure 135...185...225 if I can

 

[TheProject]

I hear ya. When I started training as a PL, we had NO idea what I could do on some of this stuff, so we just took 22 or 44lb jumps until I maxed out. Didn't even try to guess what it might be.

 

[p03t1c]

as far as warming up goes you should probably be doing

bar x 5
2 x 95 x 5
2 x 135 x 5
185 x
225 x
275 x
315 x
and so on.

if you're below 300-400 lbs then you probably only want to be making 20 lb jumps per each set. you really need the extra volume. i always try to get 3-6 reps in the 90+% range.

arch back is a limited range movement so the weight should definately be higher than a seated GM. i don't really like arch back GMS unless they are the suspended fashion. i feel that the bent overs give me much more grief. and afterall, isn't that what powerlifting is all about. you do the things that cause you the most pain. hah.

 

[spatts]

I'm with P03 on this. It's easier to use your air seated, and the erectors aren't as isolated, and you're not using your abs to balance yourself, etc. What you do seated will be ALOT different, likely, and 135 seems like a dangerous place to start...to me.

 

[TheProject]

Well, I'll definitely defer to their wisdom on the weight. I was just thinking that the first time I did them, I nailed 135 for 3 easy.

On the flipside, when we first added GM's in to my BB split, I did 3 sets of 15 with just the safety squat bar (65lbs).

 

[The Shadow]

ok so......pussy weight for me then .......lol

 

[Deciever1]

you c an d efinately doo alot on arch backeed GM.. i think i did 205 for a tripple or something a while back

 

[spatts]

I'm not saying you can't do 135 or alot more...I wouldn't START there. Even Hannibal isn't too proud to start MOST lifts with the bar. It's just smart.