10/07 Week 2 Day 2 ME Lower + videos + PRs

[cheesecake]

10/07 Week 2 Day 2 ME Lower

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Good Mornings (Medium stance, arched back): 1RMx245 - 60lb PR
(The last time that I did med. stance, arched back GM was on 07/08 and I did 185 at the time.)
225x1 (good depth), 245x1 (depth could have been deeper)

Zercher Squats: 3RMx245 - 20lb PR
245x3 (I kind of GM'd the third rep)

Rack Deads (Sumo stance, below knee): 225x6x8
Pull down abs: 170x3x12
Side Bends: 70'sx2x12
Hypers: BW+75lb BBx4x8
Dimel Deads: 135x1x20

Great workout. I really like the new program. The volume is up, but it's definitely helping me bring my GPP up. By the time we're done, I'm pouring sweat. I love it.
...chad...

 

[cheesecake]

As always, all help, critiques, comments, and concerns are definitely welcome.
...chad...

 

[Exodus]

the rack pulls are for the hamstrings......... doing them sumo style does hit the hams virtually at all. remember your supposed to pull conventionally for hamstring recruitment. the secondary movement is for hamstrings like triceps on bench day.

X

 

[dood]

I think the 225 wasn't deep enough either. Try 200 and go deeper.

 

[Cuthbert]

I think the 225 wasn't deep enough either. Try 200 and go deeper.

I agree, lower the weight and go DEEPER

 

[Numani]

Can not really comment on the Zerchers.never done them.

But on the GMs you need to lower the weight and get greater range of motion. Use those safety supports as your guide for depth. Thats what I do.

 

[ffknight84]

Lower the bar, it puts you into a much more comfortable position for doing GMs.

 

[cheesecake]

Thanks for the help guys.
...chad...

 

[Lord_Suston]

good prgress but work on a greater Rom and for hamstrings do ghr's nothing beats them

 

[cheesecake]

...for hamstrings do ghr's nothing beats them

We don't have access to a ghr machine. So we improvise.
...chad...

 

[thebrute]

holy cow..that's a lot of volume...i love it!!!!! keep up the work brotha...that volume is going to get addicting before too long. tb

 

[Lord_Suston]

try some romanian deadlifts for hamms, and some sprints as well, Great progress

 

[thebrute]

try some romanian deadlifts for hamms, and some sprints as well, Great progress

oh good one suston!! i love the romanian deads!! tb

 

[cheesecake]

Haven't tried the Romanian Deads yet. I may try to incorporate them into the program.

I usually do sprints 1-2 times a week.

Let me clarify that. I sprint as well as a big, slow, 290lb, swamp thing looking, oaf, can sprint.
...chad...

 

[Exodus]

Haven't tried the Romanian Deads yet. I may try to incorporate them into the program.

I usually do sprints 1-2 times a week.

Let me clarify that. I sprint as well as a big, slow, 290lb, swamp thing looking, oaf, can sprint.
...chad...

true.......... run swamp thing run!!!

and cheese, we do dimel deads, pretty much the exact same thing as romanian deads.

X

 

[cheesecake]

true.......... run swamp thing run!!!

Watch it shorty.
...chad...

 

[Exodus]

Watch it shorty.
...chad...

short is something i cant change you big oaf!!!

X