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Old 10-09-2012, 08:32 AM   #31
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thanks for checking in Doja!

Today is ME Lower Body - debating on whether I want to peform GMs or box squats as my ME exercise
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Old 10-09-2012, 02:44 PM   #32
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thanks for checking in Doja!

Today is ME Lower Body - debating on whether I want to peform GMs or box squats as my ME exercise
I run from both
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Old 10-09-2012, 05:57 PM   #33
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I run from both
How come?
Based on my workout today, my hips and glutes are exceptionally weak.
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Old 10-09-2012, 06:10 PM   #34
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10/9/12: ME Lower Body
Pre: 2 scoops NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAAs
Warm-up: Jump rope, DeFrancoís Agile 8, Box jumps

Good Mornings (ME exercise)
45x10
65x3
95x3
120x3
150x3
170x3
195x3
225x3
250x3 -> work set 1
275x3 -> work set 2; felt and looked good
300x3 -> my powerlifting buddy Josh said these turned into half GM/half squats, so he recommended I call that my top work set

Parallel Box Squat (higher bar position compared to my unusually low bar position)
135 x 5, 8, 8, 8, 8 -> never EVER have I been so humbled by 1pps on the bar for squats; it really revealed my glaring weakness Ė hips, hips, and more hips
155 x 10 -> these felt great but were taxing as heck

Hyperextension (focusing on hamstring and glute squeeze)
Bw x 4 sets x 10 reps -> again, my weakness, glutes, was revealed

Seated reverse Pec Dec Fly
50x10
60x10
70x10
80x10

Weight Ab Wheel Rollout (weight plate on back)
Bw+25lbs x 8 -> easy
Bw+45lbs x 6,5, 6

Thoughts: This was without a doubt the most humbling lower body day Iíve had since I can remember. However, Iím ready to check my ego at the door, focus on form, bring up lagging/sleepy muscle groups, and crush PRs in the future
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Old 10-09-2012, 06:12 PM   #35
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Thoughts: This was without a doubt the most humbling lower body day Iíve had since I can remember. However, Iím ready to check my ego at the door, focus on form, bring up lagging/sleepy muscle groups, and crush PRs in the future
Same for me today bro. I have no doubt you will have many more PRs crushed in the future.
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Old 10-09-2012, 09:22 PM   #36
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All my good mornings look like half squats

Strong work. Form is everything. Just keep hammering on it.
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Old 10-10-2012, 10:39 AM   #37
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Originally Posted by Randoja View Post
Same for me today bro. I have no doubt you will have many more PRs crushed in the future.
Thanks Doja. Time to bring up the hips and glutes!

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Originally Posted by BendtheBar View Post
All my good mornings look like half squats

Strong work. Form is everything. Just keep hammering on it.
haha, well my 275x3 felt like butter and according to my powerlifting buddy, they were good. However, since I take such a low bar position on my bar (even lower than traditional "low bar" squat, it might have made it artificially easy.
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Old 10-10-2012, 05:18 PM   #38
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10/10/12: GPP and Weak Point Training
Calories: 4000ish
Pre: 1 scoop NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAAs
Warm-up: Jump rope

Box Jumps
3 jumps x 2 sets
4 jumps x 1 set

Band Pull aparts: 15 reps x 3 sets

Pull-ups: bw x 8

Dan John Complex B (Deadlift->Clean Pull -> Close Grip Snatch -> Back Squat -> Good Morning -> Row)
65x8
75x7
85x6
905x5
95x4
100x3
105x2
115x1

Barbell Curl w/ Fat Gripz: 50lbs x 4 sets x 12 reps

Seated Side Lateral Raise Machine
50x20
60x15
70x10

Abductor Machine (gotta strengthen those hips!): 110 x 3 sets x 15 reps

Trap Bar Farmerís Walk w/ Fat Gripz
135lbs x 60 steps x 2 sets
185 x 60 steps x 1 set (had to reset once mid-set)
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Old 10-11-2012, 08:16 AM   #39
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Give you credit. A lot of solid GPP up there.
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Old 10-11-2012, 08:39 AM   #40
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Give you credit. A lot of solid GPP up there.
Thanks Steve. The BB Complex was actually quite fun. Plus, the farmers walk with Fat Gripz absolutely toasted my forearms/grip
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