New Good Morning PR

[brianmincher]

Some good news guys. Hit a PR last night in my good mornings from the 11th pin in a Cybex rack. The 11th pin puts the bar on my shoulders right where they would be at the start of a deadlift. I worked up to 370 for 3 which was a PR, and tried to do 385 for 3, but was only able to get one with 385. Not monster numbers, yet, but a Hell of a lot bigger numbers than when I started this journey 8 months ago.

I haven't started a thread since my bomb thread, so I thought I would start one that was a bit more uplifting.

B.

 

[Arioch]

Good job. Do you find that you get more dramatic increases in your squat or your dead from good mornings? I seem to recall that you do not have the best build to pull.

 

[brianmincher]

thank you for being kind. I actually have a terrible build to pull. I don't know whether gm's help my squat or dead more, they have both gone up. Switching from conventional to sumo made my deadlift go up 50 lbs in one session. Conventional, I have a very hard time getting down to the bar, I have actually had my back pop from the pressure of getting down to the bar kind of like it pops when someone picks you up from behind around the shoulders.

i think that gm's from the pins or from suspended chains are supposed to simulate a deadlift more because you are starting each rep from the bottom rather than top of the lift. I alternate between pin gm's, feet close together gm's wide stance gm's, and seated gm's. They are a great exercise. I am not much of a puller, and not a great squatter, but I hope to become an adequate puller and a good squatter someday, and I think gm's are the way to get there.

I have not tested my squat in a long time, but I have squatted 545 off a parallel or maybe one inch high box, and I have squatted 500 off a box at least 2 inches low within the last couple of months.

I know that I can do a good morning now with more than I could legally squat a year ago.

Sorry I could not really answer your question any better than that. I think they help both, as the same muscles basically do both movements.

B.

 

[Screwball]

Great job Brian...

Nice PR on the Good-mornings. The fact that you mentioned the "bomb" thread makes me think that you're still thinking about it. Let that shit go, man. We all have off days and your time just came. Like you said, it's time to focus on the positive. You continue to train as you have been and you will definitely go where you want to go. Pr's are the building blocks to a huge total.

Tell your family Screwball says, "Hey!". I hope things are going well for everyone.

- Screwball

 

[Deciever]

congrats on the PR... those are some big numbers.

 

[brianmincher]

I will tell them, Screwball,

My wife and son instantly liked you and they are very excited about you coming up in May. My son has talked about you many times since the meet. I think you made quite an impression on him. He tells me he hopes to be as big as you when he gets out of high school. I told him that is a good goal. Whether you want to or not, you are a God-father to that boy. He needs someone to (literally) look up to, and at the rate he is going, he will outgrow me in about 2 years. BigOkie has talked to me about training together, and I know you are too far out there for a 3 man get together to be feasible, but we are thinking of you.

By the way, to all, I will be ordering the equipment for my home gym end of this week or the first of next week. By a couple weeks from now, it will no longer by the YMCA for me.

Any suggestions for a name for my home gym?

B.

 

[Deciever]

keep it nice and simple.. something that can be easily remembered like
Brian's Gym
Westside Barbell(the 2nd), or Westside Barbell Jr.
Oklahoma powerhouse....

ok fine i suck at thinking up names, but it was worth a try

 

[Screwball]

Mincher's House of Muscle....

Brian,

Hey, don't think I'm above road-tripping! I do travel up in that part of the state from time to time. I service the OKC & Stillwater markets. It would be great to get together with you & BigOkie to train.

I just got a new shipment from Inzer. My double Z-suit was backordered. The groove briefs I ordered are too damn small. I'm going to try and get them on a couple of more times before I give up on them. They seem to be okay through the butt & hips but the damn leg openings are cutting my thighs in two. I thought I would be cute and knock off an inch on all measurements. Mistake! The bench shirts and squat/deadlift suits are a bit more forgiving but groove briefs need to be made to actual measurements I believe. Live and learn. Can you e-mail me Karen's phone number? I'm going to order a double denim from her. Inzer is giving me the run around so screw them.

- Screwball

 

[bigokie]

Good one

I've started to add more gm into my routine and hopefully will be getting higher numbers soon. So far have done 405x3 in seated gm and 365x3 standing. Neither were actually maxes just had done too many sets working up to those numbers to actually attempt more. When they come around again numbers will be big.

Like Screwball said, forget about the meet. It's history. Just start planning for the next one.

Hey Screwball, I got the number for Karin's from Brian and called them to talk. I will definitely be calling them for a shirt very soon. They were incredibly helpful and knowledgeable. When they explained how to make the measurements to order a shirt I was shocked. I've looked into ordering from inzer and all they want is like two measurements. Karins wants something like 7 or 8. They are completely custom made and for a little cheaper than Inzer. They also have a triple ply that they said can add 200lbs. I almost shit when they told me that. That's a ton. If you can't tell I was impressed and will be ordering from them. If anyone wants the number just ask. Good luck to all and congrats on the PR's Brian.

 

[brianmincher]

Her address is 7455 Mt. Vernon Road, St. Louisville, OH 43071 and her number is (866) 255-7068.

I kind of like Mincher's House of Muscle, especially since it is actually inside the Mincher house, but it kind of sounds like a bodybuilding place, and this joint will have no mirrors and no treadmills.

We are looking at the Sunday of April 6 for speed bench work. Are you going to be around this part of the state at that time? We haven't decided whether to train in Stillwater or Tulsa, it may depend upon where you are closer to at that time. Let me know.

I know you wanted an e-mail with her number, but I like Karin and I don't mind pimpin for her here.

B.

 

[brianmincher]

Regarding groove briefs, I bought a heavy duty pair of them, and i sent in actual measurements, and I can't get the damn things up to my nut sack. The leg openings stick just above my knees. I have worked myself into a serious sweat trying to get the damn things on and no dice.

Anyone that wants them can have them, just pm me and send me enough to cover the postage and they are yours. But it had better be one of the smaller members of the board or your ass ain't fittin in them.

B.

 

[Screwball]

Thanks, Big Okie. Brian had Karen make the alterations to his last shirt and was very satisfied. I am definitely going to order from Karen. Triple ply (200+ lbs.) sounds nice but I think I'll start with a double and go from there.

Your good-mornings look good. Very similar to my numbers. I've done 455-495 for doubles and singles but these include a little "leg action" as well. I read something from one of the Westside guys a while back that said when they do good-mornings they load as much weight as they can and they don't care what it looks like coming back up as long as the movenment can be completed. If you have to make a 1/4 squat out of it; so be it. As long as the rear chain is overloaded that is all that matters. Do you agree?

- Screwball

 

[brianmincher]

What the Hell do you think that 385 off the pins looked like???

Yes i have heard this as well and wholeheartedly agree. I try and keep strict form with lighter weights, but as Dave Tate says, when the weights get heavy, just get the damn thing up!

B.

 

[brianmincher]

Triple ply

Careful on a triple ply shirt. There is almost nowhere that allows them. Maybe just some unsanctioned local meets. That being said, i would love to try one out though. But Halbert and Patterson, have gone back to the double ply. I don't know. I would not give up my open back double ply for anything. I wear it just like PLjay did in that picture posted on the board.

B.

 

[Screwball]

Double Denim soon to be mine...

Thanks for the info Brian. I'll get back with you about the April 6 training date. I'll know something by early next week.

My damn groove briefs are going back. My big ass is too fat.

- Screwball

 

[GRIMMER]

Nice work on the pr. I hit a 335 pr yesterday for a double. I've also heard about it dowsn't matter what it looks like as long as it gets back up. I try to keep it as strict as posible and sit way back but the knees will always bend a little under those kind of weights.
Dave told us that this is how they found GM sqauts. He bet a buddy like 50 bucks or something that he couldn't GM like a 500 and the guy GM'ed it down and then squated it back up and he lost the bet.

 

[bigokie]

GM's

My form was pretty tight on the standing gm's. When I get back to them I bet that when the weight gets heavier I may be doing a little squirming. I really like the seated because there is nowhere to go but up and if it's too heavy you get pinned. That adds a little adrenaline to the lift. Did you like the gm's started at the bottom, I have yet to try these and they do sound good? Has anyone tried these with bands added?

I would like to try the triple ply too but I think it would be more of a novelty since you couldn't use it much. It does sound awesome though.

 

[powerlifterjay]

Brian all i can say is if yu wanna pull keep up the good morning. I have been doing stiff legs and love them as well. When you get the chance get a reverse hyper. But all combined you dont need to pull often at all.

No to triple ply. There banned everywhere. Even though i have seen people sneak them a few times. But if you can get all you can out of a double ply then you need to register a 700 plus then go triple for 800. Cause i cant lockout 700 (yet) , but i have a shirt that it will take 700 to touch, and its 2xply.

Just call the gym "THE DUNGEON"!

 

[b fold the truth]

Heck of a workout man. I never thought about doing my GM's at the same shoulder position as my deadlift would be. I may have to give this a try...or at least see where I am doing mine at.

What stance do you use on the gm's...and for your pulls?

B True

 

[Cubanito17]

Great job on the PR. I at the moment hate good mornings especially since they put me outta tha game.

Question:

When I get back I know it's the best lower back excercise i've found and it has helped my deadlift more than squat(due to torso and long arms), but what should I do so I don't get injured again??? I don't think it's a smart idea for me to do them by singles or triples I was going for an attempt at 205 for a triple as a new PR for myself b/c my best was 195 for a triple and on the second attempt 205 messed myself up. Should I do them seated or that won't make a difference????

 

[brianmincher]

Jay - Dungeon it is!!!

B-fold the truth, I deadlift sumo, and I do my pin GM's with as wide a stance as my rack will allow, just the same stance as my deadlifts.

Cubanito - find out what is wrong with your back first, get that healthy, then slowly work back up to doing triples on the GM's. I do them seated, standing, from the pins, wide stance, narrow stance, as many different ways as I can think of, and I have never had a back problem from them. As a matter of fact, the more I train my back the better it feels. I have almost no pain these days, despite having terrible back pain when I was younger.

B.

 

[Cubanito17]

thanks BRAIN I never do them in different positions but that's gonna change I already posted whats up with my back on my thread. And I'll be back to GM's in probably a month or so. Hopefully.

 

[IrishPower]

I think good mornings from a power rack have become my new favorite Max Effort exercise.

There are so many ways you can do them. Varying the start height by as much 2" makes a dramatic difference.

I did an 805 from 47.5 but have yet to make 705 at 44. (this is with my squat stance).

I also discovered the joy and intense pain of good mornings for reps with bands. Now that is intense. With a normal good morning, you only work right off the bottom until your leverage takes over. Throw a green band on there and you are pushing all the way through.

I did sets of 10 the other day with a green back and i got this wonderful deep soreness in my spinal erectors the next day.

Great stuff!

/irish

 

[brianmincher]

I took a week off of Squat/Deadlift training last week, but back at it this week, and new PR again in the pin good morning!!!

Hit 370 for 3 reps and hit 390 for one, with the bar set where my shoulders would be at the bottom of my deadlift. It felt awesome. After taking a week off from Squat/deads, I was itching to get back to it. As some of you may know, I am not a full meet competitor . . . yet, but I really missed to squat/dead work.

B.

 

[xtreem]

IRON CASTLE