Tag Archive: good mornings


24 Jan 2017

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (traded sets)

bar x many
135 x 5
185 x 3
*wraps, sleeves*
225 x 1
245 x 1
245 x 1
245 x 1

One Arm DB Row (traded sets)

50 x 10/side
80 x 10/side
100 x 10/side

Good Mornings (traded sets)

bar x 15
bar x 15
bar x 15

notes: this one was hard for them to figure out, but that’s ok. its a weird movement.

Lilly Shrugs (traded sets)

40s x 10
50s x 10
60s x 10

notes: I have never really done these before, but I thought it would help stretch their hams and lats a bit more. I like all types of shrugs, so its all good

12 Nov 2016

warmup: light leg extensions, leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (long rests, sleeves, squat shoes)

135 x 2
225 x 2
315 x 2
345 x 2
385 x 2 sleeves PR!

notes: slow progress on the squats, but its coming. patience

SSB Squats (medium rests, sleeves, squat shoes)

bar x 2 w/pauses
160 x 1 w/long pause
250 x 1 w/pause
300 x 2
320 x 1
340 x 1 Weight PR!!

notes: this was a big jump for me, I think I am getting more comfortable with the movement.

SSB Good Mornings (medium rest, sock feet)

250 x 5
250 x 5

notes: this hit my spinal erectors pretty good. I prefer lightweight high reps, but this was to shake things up a bit

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 15

Superset: Hyperextensions & Cable Face Pulls (short rest)

12 / 30 x 20
12 / 30 x 20
12 / 30 x 20

At this point, I had to split. My friend had dropped a 220 lb Farmers Walk implement on his foot (ouch!), and he kept doing his workout for a little while, albeit with a bag of ice on his foot (and no more farmers walks). By now however, he wanted to get out of there, and he was my ride. So that ended the workout.

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

3 Sept 2016

Saturday morning lifts. It has been a taxing three days in a row. I think I will be resting up all of the long weekend. Please change the name of Netflix to Napflix, ’cause I am gonna pass out.

warmup: stretched out low back

Deadlifts (SABOs, no belt, long rests)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 8 @RPE7.5

notes: the pulls all felt pretty good.

5 inch Block Pulls (SABOs, no belt, long rests)

405 x 4
405 x 4
405 x 4

Leg Press (steep incline, constant tension, medium rests)

9 plates x 25
9p x 30

SSB Good Mornings (medium rests)

120 x 12
120 x 12
120 x 12

27 Aug 2016

Saturday morning fun.

warmup: stretched out my low back, was very chatty

Deadlifts (short rests, SABOs, no belt)

135 x 5
185 x 5
230 x 5
275 x 3
320 x 2
340 x 1
365 x 1
390 x 7

notes: felt not too bad. I guess technically this was a no belt PR, but meh. I would rather aim for the real PR.

5 inch Block Pulls (long rests, SABOs, no belt)

320 x 12
320 x 12
320 x 12

notes: after this, I was pretty worn out, so I made the rest of the assistance light and high rep.

SSB Good Mornings (short rests)

70 lb Bar x 12
70 x 15
70 x 15
70 x 15

Leg Press (steep incline, long rests, no lockout, no knee sleeves)

5 plates x 30
5p x 36
5p x 37
5p x 44
5p x 50
7 plates x 34
7p x 40

notes: no lockout, hit depth but keep constant motion, try and get that pump. Many many sets with high reps. I thought it might rehab my knee if I didn’t wear sleeves and kept the weight light.

Happy with my workout today! Someone commented I have added visibly more muscle to my back, AWWWW YEEEAHHHHH

20 Aug 2016

Triceps are dying today! I clearly did my job yesterday. Let’s try to do another good job today.

warmup: stretched out my low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
355 x 5
355 x 5
355 x 5
355 x 7 @RPE7

5 Inch Block Pulls (long rests, SABOs, no belt)

380 x 3
380 x 3
380 x 3
320 x 10
320 x 10
320 x 10

notes: I threw in some heavier lowrep sets to warm me up for the higher rep sets. It worked! 320 flew up.

SSB Good Mornings (traded sets with another guy)

70 x 12
120 x 12
160 x 10
210 x 8
160 x 10

notes: he was doing Squats and I was doing Good Mornings, lol. But it was a fun way to challenge the weight I could handle.

Leg Press (medium rests, steep angle)

9 plates x 15
*knee sleeves on, repped for constant tension*
9p x 20
9p x 20
9p x 32

notes: by constant tension I mean I still hit depth, but I didn’t lockout my knees. That last set was intense! That was as many reps as I could pump out.

2 August 2016

I was a super lazy shit during the long weekend. First day back in the gym tonight.

warmup: took long breaks in between my warmup sets to stretch out my low back and my hips.

Deadlifts (long breaks, SABOs, no belt)

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 9

notes: on my AMRAP set, I had a 10th in me, but I felt my form was slipping and I was having problems at lock out. So I moved on to block pulls so I could squeeze my glutes. The no belt phase continues. Pretty happy with how I am doing no belt actually.

4 inch block pulls (long rests, SABOs, no belt)

315 x 6
315 x 10
315 x 8

notes: I normally do 3 inch blocks, but I realized that strongman comps (in my area) often use a 14 inch deadlift. So if all we have are 3 inch and 4 inch blocks, 4 inch blocks would be closer an approximation to a 14 inch height deadlift (the 45s are about 8.75). It actually made it harder, I didn’t get my form right on the first set, but corrected it later on. I might end up looking for an extra inch in the future, stack a plate under the block or something.

SSB Good Mornings (short rests)

160 x 8
210 x 8
260 x 4

notes: ended up going heavier than planned. they felt good actually! I would have done more reps on the third set, but the people checking my form noticed a big imbalance in my shoulder, so I just racked it and moved on.

I wanted to do leg press, but lots of big lifters were in the strongman gym, and I didn’t want to look like that douche who throws 18 plates on the leg press when I cant squat 450 (they know what I can squat), so I just did leg extensions.

Leg Extensions (short rests)

150 x 10
165 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes: hard to go heavy or high rep on these, my knee doesn’t like them. so I found a sweet spot and stayed there.

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

2 plates x 10
2p x 10
2p x 10

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15