The ugliest GM you have ever seen

[TheProject]

Here's a video clip of me doing a set of 3 bent over chain suspended good mornings, with the safety squat bar, 329 lbs:

http://www.asylum-strength.com/videos/proj329gm.mpg

I'll warn you now, it's 5.8MB.

There's no audio on the vid, but after I got done, spatts said, "that was fucking ugly.", and she had her hands covering her face.

 

[spatts]

It's not as bad without the sound.

 

[b fold the truth]

Were they supposed to be rounded back? Just look way too deep to me... I just don't go that deep on mine and really can't see the point...but our goals are different too.

Either way...heck of a job on the PR!!

B True

 

[TheProject]

Were they supposed to be rounded back? Just look way too deep to me... I just don't go that deep on mine and really can't see the point...but our goals are different too.

Either way...heck of a job on the PR!!

B True

yeah, it was rounded back, which is pretty much the norm for me anyway.

I think the chains were at 36", not sure. Hannibal knows for sure.

I got 329 for 3 this week, and 351 for 1 last week, so a little backwards movement, but not much.

Really, the point was to try and beat him.

 

[spatts]

I hear what you're saying B. I wasn't gettin any carry over out of these. They were only serving to fatigue my lower back, in conjunction with using my back too much to squat and dead. I couldn't hold my arch on other movements because it was always wasted from these. What good is a strong back if you're too overtrained to use it? And I doubt I am ever going to need chaos recovery from 36 inches...maybe a new neck brace. If I get that far forward in a squat, I'm through.

Generally, while Project and Hannibal are battling it out on these, I'm doing other back work that I think is more beneficial to me (like arch backs out of the rack). To me, these are chaos recovery. What they do is just torture.

I can see doing them lighter as accessory work. But 1RMing them is hell.

 

[TheProject]

The only true "benefit" I've gotten out of these is the tendency to good morning up my squat as opposed to actually squatting. I overcompensate on squats and deadlifts with my back now.

When we were doing these more often, my back was never really fried for any length of time, but I could feel it all week. We haven't done gm's for 3 weeks, and my back hasn't felt nearly as fatigued.

I did them this week to get in some good back work, because it does help that, and also to compete with Hannibal, because that's just fun.

 

[CrimsonKing]

WTF? Are you guys saying the GM's are not that good for building the sq/dl ???? You guys/girl just ragged on me to stop DL'ing and start doing GM's!... huh?

 

[spatts]

Calm down there big daddy...no one ragged on you. We told you that WE don't do them every week, and we don't.

 

[Deciever1]

ouches... looks painful... i've never seen a reverse arched back( arch facing wrong way) good morning before this..

 

[spatts]

Reverse arch back?

 

[Deciever1]

let me try to explain..

in an arched back good morning ,the lower back is arched....

in a "reverse" arched back goodmorning, the back is rounded to such an extent, it looks like an arch.

is that more clear?

either way, project does more weight than me , so i probably shouldnt talk...

 

[TheProject]

LOL...that's me and my mutant back.

Really, it wasn't painful. Hard, but not painful.

 

[TheProject]

Here's Hannibal's 351..around 2.8MB.

http://www.asylum-strength.com/videos/h351gm.mpg

 

[Deciever1]

looks good.. as long as its not painful, than keep on doing it..

how do you get your MPGs so small?? if i capture off a camera or something a 15 second clip is like 3 megs.. so i have to take each viedo i take, and save it and then convert it to WMV... so much work..

check your PM

 

[spatts]

let me try to explain..

in an arched back good morning ,the lower back is arched....

in a "reverse" arched back goodmorning, the back is rounded to such an extent, it looks like an arch.

is that more clear?

either way, project does more weight than me , so i probably shouldnt talk...

Yeah...we just call 'em bent over GM's. We ain't so fancy. LOL

 

[Deciever1]

Yeah...we just call 'em bent over GM's. We ain't so fancy. LOL

oh yeah.. kinda forgot about them... my bad lol.. i feel stupid now...

 

[Hannibal]

Were they supposed to be rounded back? Just look way too deep to me... I just don't go that deep on mine and really can't see the point...but our goals are different too.

Either way...heck of a job on the PR!!

B True

For me these seem to carry over more into the deadlift. With the bar suspended at that height it very close to where you are starting a deadlift from. Perhaps a few inches below that...like doing a deadlift off a platform. We will be doing reverse band deadlifts next week...if they go well I will know that they are working.

 

[spatts]

I can totally see that. Pulling sumo, I feel I get more out of the arched backs, and given the nature of sumo, it's also closely linked to my squat stance.

 

[b fold the truth]

Still don't see the point of going that deep...still. I sit mine at 40" I think and that is still below where my shoulders are when I deadlift... If you can't maintain an arch...I don't see the purpose of going that deep... I don't like doing it with that close of a stance either...

B True

 

[spatts]

You don't arch your back in a bent over GM....even from 50".

 

[CrimsonKing]

looks good.. as long as its not painful, than keep on doing it..

how do you get your MPGs so small?? if i capture off a camera or something a 15 second clip is like 3 megs.. so i have to take each viedo i take, and save it and then convert it to WMV... so much work..

check your PM

I want to know this trick too.. please PM me too. Thanks

 

[Hannibal]

Still don't see the point of going that deep...still. I sit mine at 40" I think and that is still below where my shoulders are when I deadlift... If you can't maintain an arch...I don't see the purpose of going that deep... I don't like doing it with that close of a stance either...

B True

What happens if you at a meet and get out of the groove...your back rounds, and you need to get the bar back in line? You need strength in a rounded position. And as I said before...the low bar is no different than deadlifting off a platform. Also the close stance...is the same stance that you use in a conventional deadlift. This is why this movement builds the deadlift so well. Louie actually wrote an article in PLUSA that I want to read about using the SS Bar for Good Mornings, and adding 50-100lbs to your deadlift in 8 weeks.

I have also talked to Dave and Bob, and both say that they are now doing the chain suspended good mornings from 32". So ours is actually higher than that.

 

[TheProject]

Off topic

I want to know this trick too.. please PM me too. Thanks

I sent this in a PM to Deceiver, but I'll post it here in case anyone else is wondering.

I rip the video off with Pinnacle Studio 7, edit them down to just what we want, then render them down as mpeg's with no sound. 352x240, MPEG1 compression, 1150 Kbits/sec.

You can get roughly 17 seconds at around 1MB.

 

[Deciever1]

Re: Off topic

I sent this in a PM to Deceiver, but I'll post it here in case anyone else is wondering.

I rip the video off with Pinnacle Studio 7, edit them down to just what we want, then render them down as mpeg's with no sound. 352x240, MPEG1 compression, 1150 Kbits/sec.

You can get roughly 17 seconds at around 1MB.

thanks.. i just figured i'd convert it into a medium quality WMV file, so i can get 13 seconds at 400 kb. i use windows move maker in XP...

thanks thuogh.

 

[princessofdarkness]

Were they supposed to be rounded back? Just look way too deep to me... I just don't go that deep on mine and really can't see the point...but our goals are different too.

Either way...heck of a job on the PR!!

B True

gotta agree with you B, when i do good mornings my back is straight and not so deep, they look like back squats!!! awesome work though, glad there was no sound!!!!!!!