Aaron's Training Log

I have cycled max effort goodmornings for a few years with good results, think goodmornings get a bad rap due to poor technic etc, think the exercise teaches you to strain against a heavy weight and after squats is a key exercise for size and strength.
I do prefere to lift out of chains ( lot easier to get into position for a single, than off pins), at the minute i just use it as a assistance exercise, but have worked up to 550lb with a 14" cambered bar

Thanks for the reply Aaron.Ive wanted to give heavy singles a try so might do either from chains or maybe from the power rack pins again
Mark

No problem Mark, if you are lean its a lot easier to get under the bar even with a belt on but for me its no good, when your only 5'8" and nearly 21 stone

seated front press( deload week)
bar-10
40kg-5
60kg-5
80kg-5


low inc press wide grip paused different angle
60kg-10
80kg-10
122.5kg-10

chest supported rows(simulates db rows)
25kg-10
50kg-10
70kg-10
90kg-10

close grip bench( 8" apart)
bar-10
60-10
80-10
105.kg-10

axle wrist curls
bar-10
40kg-10
62.5kg-10
62.5kg-10
62.5kg-10

rear neck on machine
20-15
30-15
40-15
50-15

Cheers Sam, glad its a deload week, feel shagged.

sam solomi wrote:Yeah it's good to have a rest now and again - only time i ever take it easy is when i'm forced to by colds/flu, that's definitely something i need to sort out!

That probably why your getting colds/flu.

I have always had a week off every 3 months or so, and I always come back stronger, with this routine its every 4 weeks which seems to be a good thing and it forces you to reduce the total volume.

6th November 2009
14" box squat deload
bar -10
60kg-5
100kg-5
140kg-5


45 degree hypers weight on head
bw-10
10kg-10
30kg-10


step up on 14" box
bar-6
60kg-6
100kg-6



cable side bends
20kg-10
30kg-10
55kg-10

blob simulation
right 20kg blob 4,3,3
left +17kg-3x5

front neck on machine
40lb-12
40lb-12
40lb-12

Aaron thats some Heavy step ups 100k is great well done.Do you find much carryover to the squat or deadlift with them?

Cheers Mark, don't know yet first time i've done them on a 4 week cycle, but last timed I squatted the weight felt easier a few inches off the box so maybe translating to more quad strength, I will let you know.

Thanks

9th november 2009


bench press (deload week)

bar-15
60kg-5
80kg-5
90kg-5


flat db press
25kg-8
40kg-8
57.5kg-8


pulley upright rows
80kg-10
80kg-10
80kg-9


ext to forehead
40kg-10
60kg-10
87.5kg-9




2" axle lifts behind back
155kg-5
155kg-5
155kg-4

side neck on machine
35lb-15/15
35lb-15/15
35lb-15/15