ME lower day -- good morning tips?

[majutsu]

Did ME lower first time today (first run at a westside routine)

Good mornings to 270lbs 1rm
romanian deads 185lbsx7rx3s
pull-thrus
straight spread leg situp&obliques

My hammies feel like balloons and my lower back is nice and tight. I'm going to stick with gm's for 2 weeks than switch my max ex to box squats.

I was wondering if anyone had pointers to keep in mind with the good mornings?

 

[PinkPanther]

Just make sure to really stick your butt out when doing GM's. If you don't, your lower back/spine are in a very vulnerable position and you can really do some damage...

 

[Backlash]

PinkPanther hit it on the head. Don't let the bar go too far forward - stick your butt way out and use your hamstrings.

 

[majutsu]

thanks guys. Will try to do, on my max (270) my legs bent quite a bit (like 30-40 deg), but 225 done very well, butt out and all, So I guess next ME lower I'm going to shoot for a good 270, and I'll be happy. It felt real good overall, great posterior chain excercise!

 

[delldell2]

I wouldn't do GM's as a max exercise unless you were doing 3s or 5s. But, yeah stick your butt out to initiate the descent. You could try pin/chain suspended, bent/straight knees, and different foot widths.

That's crazy to do GM's AND RDL's on the same day. That's like doing squats and deadlifts together.

You should probably do ME GMs or whatever, pull-throughs, abs, and some upper body assistance.

 

[majutsu]

yeah i realize that now . . . the gm's and rdl's were a little much, but I have the night off (felt like a god-monster last night though!)

What happened is I read 60% of ME lower days at Westside are GM's. So I decided to do GM's. I wanted to do GHRs but have no machine, no reverse hyper either so I figured I'd do RDLs to work my hams. Then pull-thrus for lower back. I read today that in my situation they recommend pull-thrus with a ham emphasis and then could have used the hyperextensions for lower back. But I really like the RDLs so I may keep them even though it was actually a mistake on my part.

By the way, what is the difference between RDLs and arched back stiff-legged deads? I'm having trouble seeing a difference, or am I missing something?