Suspended Good Mornings 45x5, 135x5, 185x3, 225x3, 275x3, 315x3, 325x3PR
Deadlifts (Sumo) 405x4x3
Over and Unders (Hip Mobility) BWx4x5
Today was supposed to be ME Bench but my shirt comes in thursday so i just swapped the days.
Tonight was a good night, i was psyched up to get in there all day after surfing the web and seeing all kinds of inspirational articles. For some reason i kept getting back to DL articles while surfing so i added them in today at the last second. The Good Mornings went well and i felt strong, promised myself if i beat the previous workouts weight i would just straight to DL's so after the 325 thats what i did. The first set i made way too hard on myself by not popping it off the ground and second guessing myself as to whether i should have ditched the DL's after heavy GM's or not, that thought quickly subsided after the first rep i got mad at myself and blew the other ones away. All DL work was done with an eye to Dynamic Effort, i kept the weight submaximal and really focused on speed. Part of me wishes i would have went with the DL for the ME movement as i was wanting to do them all day but since i havent been doing GM's all that long (a little over a month) i figure i better not stray too far from the original plan.
I've been feeling lately like i need to pull more so im gonna start doing various forms of the DL in the same fashion as tonight so long as the body dictates it, if my CNS starts to take a hit i will back off, but i really feel more heavy pulling will help me overall..........well thats it for now, now i just gotta wait for that friggin shirt to come in today and get some shit done on bench tonight, hopefully there wont be any sizing issues for me and they get the damned singlet right for the fifth and final time, i swear if Inzer gets my order right this time i will never go through them to acquire any of their gear again. How sad is that, you would rather go through a third party to acquire a company's product rather than deal with them directly, that speaks volumes!!!..........
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2 comments:
Yeah i figure its around 1.5 months, i got the Westside Videos and they preached them in there, since then i've sporadically been adding them, the latest is the suspended GM, before that it was the arched back and seated, they do suck to do which i guess is why i probably avoided them until recently. Im hoping with this addition my other lifts (squat/dl) go up, i guess time will tell..........
I'm kinda on the fence, i figure i will try it in with all the other ME's for a few months and see if i get any carryover, if not it will go as a supplemental/accessory movement. The typical stuff i hear is that some people respond to it and some people dont....i generally find that the upper level (elite) lifters drop them which i figure is their low back /posterior is so strong they are more or less in maintenance mode at that point, dunno we'll see....i know this morning my back is pretty fried but i think it is more of a combination of what i hit it with last night.....
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