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The Shadow
Guest
...what weights do you guys use?
I felt beyond weak at 135 for sets of 8/....
I felt beyond weak at 135 for sets of 8/....
Screwball
New member
Seated Good-mornings rock! I like them as much or more than standing good-mornings. I basically set-up for a typical box squat workout. Once I'm on the box, I place my feet out in front of me (learned this by watching the Westside Videos - nice counter-balance), arch my back hard and lower my upper body as far over as I can without losing my arch (ROM is reduced). You can do these rounded-back as well for an increased range of motion but the weight will drop dramatically. Once you've hit your desired reps (I never do more than 5) you have to box squat the weight back up to the pins to rack it. Like Arioch said, "this is easier said than done!" You need good spotters (may need help) because you'll be whooped once the weight gets heavy. I've done a triple at 405 so I'm probably good for a single at 455. When the weight gets heavy your going to have to grind to get it back up. It can take forever sometimes. Good luck!
I might do them one out of every 10 weeks. I think that they are ONLY useful for an occasional change.
I have done in the low 3's for either 3 or 5. 5 I think..will have to check my training log to see.
B True
I have done in the low 3's for either 3 or 5. 5 I think..will have to check my training log to see.
B True
benchmonster
New member
Have not done them in forever, but did around 300. I get a tremendous workout in my inner thighs, almost as much as in my low back.
I have been doing more and more GM's off the pins. I like these because I don't have to wonder if I am going deep enough with them. With regular GM's or seated GM's, I tend not to go as deep when the weights get heavier.
B.
I have been doing more and more GM's off the pins. I like these because I don't have to wonder if I am going deep enough with them. With regular GM's or seated GM's, I tend not to go as deep when the weights get heavier.
B.
T
The Shadow
Guest
Thanks for the replies - these were done while straddling a bench - chest to the bench
Cornholio said:
Ummmm...Any certain reason you went chest to bench? I can't see the benefit of this...
B True
T
The Shadow
Guest
b fold the truth said:
Same position as parallel to the ground - why not?
Not for sure if anyone should be going parallel to the ground on regular GM's either. Going that low on GM's would cause you to have to go so light that you would not get much out of it...I would think.
I am still trying to figure out how on earth you get your chest to touch a bench. If I put my legs to the side and touched my chest to the bench....I would have lost my arch completely and the bar would come over my head...
B True
I am still trying to figure out how on earth you get your chest to touch a bench. If I put my legs to the side and touched my chest to the bench....I would have lost my arch completely and the bar would come over my head...
B True
benchmonster
New member
He may not have the generous middle that some of us have, b-fold.
I can't get chest to bench even with an empty bar. I cannot imagine anyone besides Vogelpohl doing them, and he ain't human.
Parallel to the ground is way too deep. 135 probably is a pretty good amount of weight for that movement, but that is a pretty extreme ROM.
B.
I can't get chest to bench even with an empty bar. I cannot imagine anyone besides Vogelpohl doing them, and he ain't human.
Parallel to the ground is way too deep. 135 probably is a pretty good amount of weight for that movement, but that is a pretty extreme ROM.
B.
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The Shadow
Guest
Ok - then how deep is deep enough to provide a good full ROM?IE - the angle of the bench to the chest at the bottom should be???benchmonster said:
30-40 degrees?
Hmmm...I do have a large belly and pushing it out restricts how deep I can go on these...you may have a point. Corn is pretty lean too...small waist.
I go as deep as I can with my back arched, head up, and chest out. I think that if you can maintain a super tight arch and go that deep...great. I know that I can't though...I think that once you begin to go deep enough that your chest is into your crotch/knees...you will lose your arch.
One thing that got me was when they said "go as deep as you can, try to look through your legs if you can...like Chuck V does." What they DIDN'T tell me was that it is impossible for most anyone to go that deep with proper form...
B True
I go as deep as I can with my back arched, head up, and chest out. I think that if you can maintain a super tight arch and go that deep...great. I know that I can't though...I think that once you begin to go deep enough that your chest is into your crotch/knees...you will lose your arch.
One thing that got me was when they said "go as deep as you can, try to look through your legs if you can...like Chuck V does." What they DIDN'T tell me was that it is impossible for most anyone to go that deep with proper form...
B True
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The Shadow
Guest
LOL
...so the angle would be????
...so the angle would be????
Screwball
New member
The angle the body should be inclined in a seated good-morning is specific to the trainer performing the movement. There are two ways to perform the movement - with an arched back or a rounded- back. Both exercises are really "feel" movements. When performing arched-back good-mornings you want to arch your back maximally before descending. At the point in the downward movement that you feel you are losing your arch you force the weight back up. Typically the angle is <45. When performing a rounded-back good-morning you do not arch and let your spinal column "bow" out. This is not a favorable position for the lower back and the chance for injury is increased. The weight used will be significantly less but the ROM will be increased. Typically the angle is >45.
T
The Shadow
Guest
Screwball said:
So - arch and keep angle at about 45...thanks.
