My attempts to stimulate glute and hamstring growth | Page 3

Discussion in 'Training Logs' started by EatMyShorts, Mar 29, 2017.

  1. EatMyShorts Orange Belt

    EatMyShorts
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    Not quite as low as I can WITH weight.

    I don't use plates under heals, don't need it.
    My ankle flexion is very good.
    It's my hip flexion and hip socket construction that's the issue.
     
    #41
  2. EatMyShorts Orange Belt

    EatMyShorts
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    I started with the high bar but, it inhibits my depth.

    My stance is always wide, and knees go super out.
    Yup - centered across the foot with the weight.

    Nah ankle mobility is very good.
    I think the depth is as good as it's going to get.

    The other big change I've made, in addition to deep-breath-and-hold, is, slowing the descent, instead of dropping fast, cause that was hindering my form, and causing forward lean at the bottom.

    I've had to go at lower weight the last few sessions, just until I get these technical issues fully ironed out.

    120 for 6 reps, 4 sets.
    130 for 6, 2 sets.
     
    #42
  3. EatMyShorts Orange Belt

    EatMyShorts
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    I trained at a different gym today, and they had this awesome leg press machine, the proper kind, where you get under it and stack plates, not just the horizontal kind where you use a pin in set weights.
    Felt so much better.
     
    #43
  4. EatMyShorts Orange Belt

    EatMyShorts
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    Romanian DL's - are they just accessory work?

    Cause I was doing 120, 130kgs fairly comfortable but - when I pushed up to 150kgs - wow - lower back feeling it.
    I maintained good form but, just I think with my taller frame, it was heavy on the lower back.

    Pushed it back down to 120 then 130 kgs and finished off my sets nicely, great feeling in the hams.

    But it's got me thinking - is it just an accessory exercise, that's not really intended to be pushed too heavy??
     
    #44
  5. Cmart Aspiring Milo

    Cmart
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    Yes, to a degree it's like good mornings, it's a movement that puts your lower back at a mechanical disadvantage. Heavy is a relative term, and some guys train "disadvantage" movements pretty heavy. I've seen video of the Westside guys doing very heavy rounded-back seated good mornings. It works for them, but it's not advisable for the typical lifter. Start with a much lower weight than your usual deadlift or squat weight on all your assistance stuff and concentrate on correct, safe form. You'll still reap the benefits plus you really, really want to avoid injury as a top priority.
     
    #45
  6. EatMyShorts Orange Belt

    EatMyShorts
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    Another break through.

    In addition to deep breath and hold, it seems if I tense up the muscle on which the bar rests - it tremendously benefits my holding the correct form, and therefore, depth - and weight I'm lifting.

    Up to 150 kgs today - first time ever, without being too hard.

    Felt great.

    I guess that's what you guys meant when you said "tighten up".

    The muscle it's resting on for low bar - is the rear delt.

    Big deep breath, hold, tense up the rear delt, and my form is rock solid - then squat.

    Huge improvement.
     
    #46
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