Seated Good Mornings 95x8, 135x5, 185x3x2, 225x3, 275x3x3
KB Swing Throughs 93x4x8
Abbreviated workout. Had to go to wife's friends house for dinner so i figured i would at least squeeze in the ME movement. I took it easy on the GM's as i was pressed for time and could not utilize full rest periods between sets. I figure in two weeks (when this movement is scheduled) i will have a real go at it. The 275 was a pisser on the first set but the last two it felt much better. Should go pretty well next time around. The Swing Throughs were a bitch as time was running low and i had to get ready to go, i was suckin wind by the end of those. The total training time was around 30 minutes so as i look back on it now, i squeezed a good amount of effort into a small period of time. I am going to do a Part II for this workout tonight, i plan on doing Farmers walks with KB's loaded to 100 up and down my stairs in the basement and some Ab, and Oblique work for good measure......Thats it now, stay strong!!
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2 comments:
Thanks rick, i underestimated the effect of those Seated GM's, the next day my lower back felt fried (in a good way), i felt like i half assed them when i was doing them so i cant wait till next time. I read somewhere that a good percentage for GM's is 65% of your Squat max, i know on the Arched Backs i can get them but these are gonna be a different beast i guess.......The farmers walks were actually kind of fun, nice to change things up a bit, plus i figure these would help hit the Quads and Stabilizing muscles....
i go till my belly hits the bench, i take a super wide stance(i guess you'd call it stance though im sitting) and yes they suck, the next day i felt them like nobodies business......love the movement and it instantly became one of my favorite GM exercises, now i just gotta get these suckers to translate into a big squat......
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