10/04 Week 1 Day 4 DE Lower

[cheesecake]

10/04 Week 1 Day 4 DE Lower

Please right click and save target as on all videos!!! Please right click and save target as on all videos!!!

Box Squats: 115x10x2
Set 1
Camera batteries were running low, so I only recorded the first set. It was a little slow; the rest of the sets were faster.

Tested Squat: 220x1
That was hard as crap. I got the weight about halfway up and then GM'ed the rest of the way. That's a bad habit of mine when the weight gets heavy. I must work on that.

Speed Deads: 205x6x1
Set 1 (Absolutely hilarious video - a la t3c's video from last week)
When I set the bar down, the plates were on my toes. When I went to step backwards, the hilarity ensued.

Seated GM: 95x6x8
These killed my hip flexors more than anything.

Lying leg raises: 3x12
Ab wheel: 2x12
My abs are still sore from all of that.

That was it. I really need to increase my GPP, because this amount of volume really wears me down by the end of the workout.

Enjoy the videos!
...chad...

 

[bigguns15]

Good workout

Love that video

How do the seated GMs compare to standing GMs? I've only ever done them standing.

 

[Liftbig]

in my experiance seated good mornings hit your hips pretty good, just becareful when doing them becuase you can over stretch your hamstring and pop it, my buddy did this when we did them one time. consequently we dont do them anymore, becuase there are other things you can do for hip strenght too. but i would try them out and see how you like them. i would use them as more of a high rep exercise as opposed to going heavy on them.

 

[t3c]

loool nice videos man

 

[cheesecake]

in my experiance seated good mornings hit your hips pretty good, just becareful when doing them becuase you can over stretch your hamstring and pop it, my buddy did this when we did them one time.

Wow, that's one heck of a runon sentence.

That's a good description. Like I said they killed my hip flexors. I wouldn't go real heavy on them either. We used them as an accessory move.
...chad...

 

[Exodus]

did you do the seated gm's off the milk crate or off the bench???

X

 

[Exodus]

We used them as an accessory move.
...chad...

to be technical, it was the secondary movement.

X

 

[cheesecake]

did you do the seated gm's off the milk crate or off the bench???

Off the bench.
...chad...

 

[Liftbig]

Wow, that's one heck of a runon sentence.

ya i know it was, i do that shit all the time.

 

[Exodus]

Off the bench.
...chad...

i think that me and trinity will use the bench next time. i used the milk crate and i have a list of issues with it, i was just wanting to see what you think. and remember bud, the secondary movement for legs is for hamstrings, you should feel that muscle working a lot too. when your doing seated goodmornings, put your feet out as far as possible while keeping your feet flat on the floor ( and if your like me, you have to spread your legs so your belly has room to even bend over.......lol)

this will incorporate your hams more, but like liftbig said, they are and extreme stretch.

think about it, its like doing a hurdlers stretch, but you usually can only bend over only so far, with the extra weight on your back, it will push you further than your normally capable of. this is great and works the muscle to a whole new degree, however, it can have consequences like liftbig's partner did.

and lift big, dont worry about it, grammer is for little girls.......lol

X

 

[Liftbig]

i still thinks seated gms are good, just do higher reps. when i do them im on the bench, and i put my feet out a little wide but i try not to put them too far out infront so i dont stretch my hams too far, then i go down untill my belly and chest are on the bench.

 

[Exodus]

i still thinks seated gms are good, just do higher reps. when i do them im on the bench, and i put my feet out a little wide but i try not to put them too far out infront so i dont stretch my hams too far, then i go down untill my belly and chest are on the bench.

i can understand belly on the bench, but how can you have chest on the bench when you belly i bigger.

what i mean is this, if you lean and have a smaller stomach than chest and bend over, the chest will touch first . but if your fat, like me, and your belly touches first, then you have to round your back for the chest to touch,

so how the heck do you keep the bar from rolling off your back and decapitating you when doing this/???

also, i do stretch my legs out as far as possible, but for the above reason i dont go near as far down as you do.

X

 

[cheesecake]

Oh it definitely hit the hammies too.

It was just killer on my hip flexors.
...chad...