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That's exactly what I was driving at TALO.. Fruits and veggies should ALWAYS be as fresh as possible. Extremely expensive!


ME SQUAT

Flat DB Press: 40 x (4 x 15)
- I’m starting to incorporate these every time I get into the gym (four days per week). Louie stresses to pick a weight you could do all the reps cold (no warm-ups). So it was really easy. Over time I’m looking for increased GPP and strength as well as muscle mass (an unfortunate byproduct lol!)

Concentric Goodmornings: 225 x 3, 250 x 3, 295 x 3, 320 x 3, 350 x 1, 380 x 1, 405 x 1, 430 x 1, 455 x 1
- Placed pins waist high (aka parallel). Unbelievable day. I was seriously trying to get as high as possible and fail to measure progress, and it was a struggle starting at 380 lbs. So after every set I added more weight than usual just to see. In retrospect I wish I just kept going because I had 10 wheels in me.

Gluteham Raises: BW x 5, 5, 5, 5
- 90 or so seconds between sets. Emphasized negatives.

Oblique Machine: Stack x 10, 10, 10

Weighted Situps: 25 x 10, 10
- Steepest decline.

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Today's training is proof positive that I'm doing exactly what I need to do. During my GM's today, I learned how to really dig in and if the bar doesn't move right away, don't give up! In the past I would've been happy with the 405 lol, but powerlifting is defined IMHO as "not being afraid to fail".

good workout DH. i bet those glute hamraises were killer after those goodmornings

Thanks Monsta! Nah, not too bad now that I've been training this way. In addition to sled dragging twice a week, my hammies and back are getting extremely strong.

What's weird is concentric goodmornings are the only GM's I do. I hate reg goodmornings because they can bother my back so easy but concentrics are a very great help for my deadlifts. But 455? NICE.

Speaking of which have you ever heard of using the safety squat bar for those? Is there anything in that book? If you try it let me know.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Absolutely there is! Every bar you could imagine works well with GM's. Camber, buffalo, and safety squat are the most effective ones.. I was going to do camber bar for next week's ME for goodmornings, but I'll play it by ear. I may just go into OCSC and do RE all day. Reverse hypers, gluteham raises, abs, then some sled work. Same goes for Thursday. My arms need a little break, so I'm doing some RE work for three max sets w/ DB's as my maximal effort.

So many GM variations it's not even funny. Westside does about 70% of their training with a GM variation, and it's easy to see why:

First you got the exercise itself:

- Seated, suspended, floor, arched, bentover, power arched, squat/gm combo, ect

Then you got the different bars:

- Safety, camber, buffalo, ect.

Finally, you got ways to alter the strength curve:

- Bands, chains, weight releasers, reverse band, ect.

Cool. I'll be doing banded.

Any of the bars I'm curious about. You know why I'm asking. I have used an SSB but that was a while ago and I only did squats. I did mess around with if for about 6 months I've really wanted one since but I didn't experiment with any other exercises. I've had no experience with any of the other bars.

Well, if you get a camber bar, you could also use it for benching as well. SSB is limited to either squats or GM's. But, seeing as you love deadlifting, the guys at my gym tell me the SSB is the best bar to use to bring up your deads. Louie himself has said that the name should be changed to safety deadlift bar lol. The buffalo bar really takes the pressure off your delts.

Right, I remember you said that before. I would definitely gravitate toward whatever would help me more with deadlift. Bench, smench

Don't think I'm interested in a buffalo bar.

Okay, so probably an ssb...new york barbells has some good prices on ssb and giant cambered bars.

Thanks, bud, and take notes when you use all of them

You know a link to a good video where I could get some form tips for GMs? I'm really interested to try some.

Oh ya, *awesome* work on the GMs. I'm impressed.

IronWorker