ME Gm's,10-03-03

[jack]

I had to play around with stances and different gm's before I could find one that wouldn't really stress my ham's. I know that's part of the reason to do these but I didn't want to further aggrevate the left one. So here's what I came up with:

Susp. chain gm's(narrow stance,-2)--warmups,1x3x185,225,245,265,285,305,315,325***,335(F),the squat suit helped protect my hams;

Leg band curls--2x12x ea. leg, 2x12x both legs;

Back extensions--1x12 + miniband, 1x12 + doubled miniband, 1x12 + green band;

Kneeling ab pulldowns--1x10x60,70,80,90,100,100;

Hanging leg raise--4x8,legs out;

Tri pressdowns--3x25 + miniband.

I'm going to do a squat max out next ME day but after that i'll start some more 3 rep max work for about a month and see if that change will shake some things up.

[Pam]

As usual you show everyone up. Nice job...I'm glad you played it smart with your ham. Those can take a while to heal up. I've pulled mine before and if I remember correctly it took about a month.

Congrats on your PR!!!! When are you going to enter your first meet? I think you're more than ready to go once this ham heals up. What do you think? (Thats actually not a question, but of a statement )

Time to start painting

[jack]

I don't have any idea about the meet. I want to do a full meet but I haven't been healthy enough to do all 3 lifts. I could deadlift but couldn't squat and now I can squat but can't deadlift. Got any meets in Minnesota .

I don't want to give you a chance to talk about my ham the way I got to lecture you about your shoulder. I figure you'd give it back to me in spades and I'll try and deny you that chance .

Roller or brush? Does your aristic side ever surface on a paint job and you get the urge to do something really wild. To me anything wild is any color beside white .

[fish]

Jack,

I have read a number of articles describing a "seated good morning" with multiple differences in posture and technique. eg. while seated on the floor with both legs extended or with one leg extended, or while seated on a bench with the knees together or with the knees apart, or while lowering the torso to the bench, or with dumbbells or etc. etc.

"They" all seem to say that the SGM is good while healing a hamstring.

"They" all seem to say that an effort must be made to keep the back arched so that the back will at least stay "straight" and certainly not bend.

Westside says that they don't use it much due to strain on lumbar, but W does not describe W's technique.

In your situation, would it be a good alternative exercise to work lumbar while resting ham and glute ?

Have you tried them, and what do you think ?

fish

[jack]

I've tried the seated GM's and they didn't do much for me. This is one that could really injure your back if you use much weight. I just played around with standing work until I found the right stance and bend(45 deg.) that didn't bother my ham. I needed some ham work anyway to get some more blood flowing to aid in the recuperation process.