Please critique my GM and Zercher's

[spatts]

You are doing great for being all on your own. Don't get discouraged. Soon enough it will just click...keep asking questions and watching videos.

Do you have access to a reverse hyper at your gym?

I agree, lighten up those GM's and do them 100% right. This is not a move you want to mess with. Start totally upright with a slight bend in your knee. Then lean forward FROM THE HIP and only go down until you lose the arch in your back (your back should be arched tight from the get-go). When you start to lose the arch, come back up by thrusting your hips forward. When I say go down until you lose your arch, this may literally be only a few inches for now...and that's perfectly ok. Baby steps.

 

[Exodus]

yeah listen to spatts..... i went threw the same thing. you remember me at the gym i had no one to look to for guidance when i first did wsb......... but when i picked it back up 8 weeks ago......... something clicked......... and im getting things i never could the first time. well, except gms.......... i have so much trouble with those.

X

 

[cheesecake]

Do you have access to a reverse hyper at your gym?

No reverse hyper, but suprisingly he does have a regular hyper. We just did regular hypers last night.

Exodus asked me to post what we did. Here you go:
I'm 6'5" 250lbs:
Good Mornings: warmed up with 3 reps and worked up to 195lbs 1RM (even though it was very ugly)
Zercher squats: 145 3RM (again, very ugly)
Glute Ham Raises: 3x10 (slow eccentric (The owner of the gym actually helped my wife and I out with these. We were doing them on the floor. He came up and asked us if we were doing ham raises. We told him yes and he said that we were the only people that he had ever seen do ham raises except himself. He showed us how to do them using the seated cable row machine.))
Hypers: 3x8
Pull down abs: 100x5x15
Straight leg raises: 3x15

I must say, we got a lot of strange looks and questions last night. The owner of the gym was asking a lot of questions. Also someone asked me what muscle I was working with pull down abs. It was interesting for sure. Can't wait until I start taking boards and boxes and bands and chains in there.
...chad...

 

[Exodus]

yeah your gm looks like a squat........ i belive you need less weight.

try leaning back on your zerchers........ also on both movements push your knees out hard to the side, i belive that would help too.

X

 

[Lumberg]

It sounds like your gym's owner is open to new ideas and that's great. Some places are managed by people with relly closed minds.

Sound slike you can teach a lot of people cool stuff. Way to go.

 

[cheesecake]

It sounds like your gym's owner is open to new ideas and that's great.

Yeah, he's cool. Other than the fact that he's not quite right upstairs sometimes, due to the time he spent in the Gulf War, I like him.

It's a small gym, but I kind of like that.

Oh and Exodus, I think you are right. It really didn't feel like my form was THAT bad while doing the GM. Taping yourself really does a lot for you.
...chad...

 

[Exodus]

Oh and Exodus, I think you are right. It really didn't feel like my form was THAT bad while doing the GM. Taping yourself really does a lot for you.
...chad...

yeah.......... so can i borrow your camera?!!?!?!?!

X

 

[cheesecake]

so can i borrow your camera?!!?!?!?!

Sure, especially since you are letting me borrow your boards.
...chad...

 

[b fold the truth]

Taping yourself really does a lot for you.
...chad...

Amen!!!!

B True

 

[cheesecake]

Plan on taping my board bench tonight too.

Hopefully, it won't be quite as ugly as the GM's.
...chad...