Warm Up
Front Hip Raises: 6×10-15@45-150lbs
Side Hip Raises: 3×10-15@45-60lbs
Weighted Abs: 2×15@70lbs
Pull Throughs: 2×10@green bands
Core Work
Good Mornings: 5@135, 5@185, 5@225
Good Mornings from Pins: 3@275, 3@295, 3@315, 3@335
Accessory Work
Assisted GHR: 3×10@bw-mini bands
Reverse Hypers: 3×15@bw
Front Hip Raises: 2×12@105lbs
Hammer Curls: 10@20lbs, 2×10@33lbs
Lots of work today, most of it focused on trying to strengthen my hips. The pain is not too bad now, I’m hoping I can get it good enough to handle heavy squats next saturday.
A good day for good mornings either way. I got 335 for three so I should have gone up but I was pretty sure I was right near my max there so I left it at that. Full range good mornings I really feel in my glutes but from pins it just seems to be lower back for me which is good because I really need to strengthen it.
Nice workout, Stinn… I am in love with goodmornings myself as of late. I agree that off the pins they work the lower back more so than the hamstrings/glutes. Doing them off the pins is a great deadlift assistance exercise.
335 seems like an ungodly weight for good mornings. Great work. I wish I had someone around to show me proper form on these once I start doing them. I’ve never seen a soul do them. And video only goes so far.
Hope that the hip feels fine for Saturday. Have you though of wearing squat briefs for your gym lifting. They apparently help the hips for wider stanced lifters. I know they aren’t legal in your fed, but if they can protect that area…
John: Yeah they are going to be a big part of my next routine after the meet in october.
Jon: You should just try them. Setup like you are going to squat and then bend forward at the waist. You’ll have to push the hips back to keep balance. Get the barbell in front of your knees or else you aren’t doing them right. You’re glutes should tell you when you’ve got it down.
I don’t have any intension of getting briefs any time soon. Now if this hip turns out to be more of a lingering pain then I might consider them.
Damn…that’s a lot of weight for the GM’s. Awesome job. I’m still feeling my GM workout from Thursday. It always seems to work the hammies more than the back when I do them. I’ll have to check and see if I’m getting the bar over the knees. Perhaps a video will tell as well!