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Thread: Off Road Journal

  1. #1226
    Moderator Off Road's Avatar
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    Quote Originally Posted by RichMcGuire View Post
    Is Jim's book actually out for that yet? I had heard it was coming close back in jan.
    I haven't seen it yet. I'm just going by what I read about the setup on these forums.
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  2. #1227
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    Quote Originally Posted by Off Road View Post
    So, a question to the power lifters that lurk in here...

    If I am switching back-and-forth between quad and ham activation on the way down, does that indicate weak hamstrings?
    If it is weak hamstrings, as I think it is; what is the best way to work on that? Goodmornings for reps, I think?
    Goodmornings are great, if you have access to a glute ham machine I would focus on that also. You can never get enough posterior chain work for building the squat and throw in lots of upper back work to help prevent chest caving when the weights get near max effort. A great video to watch for technique reasons is the recent "So you think you can squat" series on EliteFTS.com. Just my 2 cents
    Last edited by blong; 04-10-2011 at 10:00 AM.

  3. #1228
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by blong View Post
    Goodmornings are great, if you have access to a glute ham machine I would focus on that also. You can never get enough posterior chain work for building the squat and throw in lots of upper back work to help prevent chest caving when the weights get near max effort. Just my 2 cents.
    Yea, I've seen people use a lat pulldown machine as well for glute-ham raises.
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  4. #1229
    mrelwooddowd Patz's Avatar
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    Ok man thanks. I'll check em out.
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  5. #1230
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    For your hamstrings: What about Stiff-leg deadlifts? Moderate weight and moderate reps?

    May also consider heavy dumbell swings
    Last edited by StLRPh; 04-10-2011 at 02:07 PM.
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  6. #1231
    Moderator joey54's Avatar
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    That is a tip top squat workout.


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  7. #1232
    Moderator Off Road's Avatar
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    Quote Originally Posted by blong View Post
    Goodmornings are great, if you have access to a glute ham machine I would focus on that also. You can never get enough posterior chain work for building the squat and throw in lots of upper back work to help prevent chest caving when the weights get near max effort. A great video to watch for technique reasons is the recent "So you think you can squat" series on EliteFTS.com. Just my 2 cents
    No glut ham machine in my little garage gym. But I'll be sure to start doing the GMs.

    Quote Originally Posted by RichMcGuire View Post
    Yea, I've seen people use a lat pulldown machine as well for glute-ham raises.
    No lat pull down in my little garage gym either.

    Quote Originally Posted by mrelwooddowd View Post
    Ok man thanks. I'll check em out.
    They aint cheap though

    Quote Originally Posted by StLRPh View Post
    For your hamstrings: What about Stiff-leg deadlifts? Moderate weight and moderate reps?

    May also consider heavy dumbell swings
    I've done endless Stiff-legged Deadlifts. They help, but I think I need to switch it up a bit. Swings are fun and I haven't done those in ages.

    Quote Originally Posted by joey54 View Post
    That is a tip top squat workout.
    Thanks joey.
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  8. #1233
    Moderator Off Road's Avatar
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    Sunday, April 10, 2011

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    While I made the kids run laps - muhwahahahahaha...
    Beautiful day outside, spent the whole day doing yard work and finishing the Jeep.
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  9. #1234
    LuNa
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    Great squatting OR. You just use the box for depth right or is it a full box squat?

    You could also do some manual GHR's with a weightplate on your feet to hold you down. Great exercise. GM's for higher reps focussing on the stretch are great too. Both narrow and wide stance are solid.

  10. #1235
    Moderator Brian Hopper's Avatar
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    IMO, I think you'll get more out of GM's then GHR's.
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  11. #1236
    Senior Member brihead301's Avatar
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    You've always been a beast with the squats!!!

    I agree that GM's are killer for the hams and lower back, however I do still like weighted GHR's. Something about GM's just never felt quite right for me. Possibly my form just sucked...I dunno. My hams still get a beating with the GHR's when using the proper weight though!

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  12. #1237
    Moderator Off Road's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    Great squatting OR. You just use the box for depth right or is it a full box squat?

    You could also do some manual GHR's with a weightplate on your feet to hold you down. Great exercise. GM's for higher reps focussing on the stretch are great too. Both narrow and wide stance are solid.
    Thanks Luna. I just use the box to judge depth, I don't fully unload on it.

    Quote Originally Posted by Brian Hopper View Post
    IMO, I think you'll get more out of GM's then GHR's.
    When a guy like you says GMs...GMs it is!

    Quote Originally Posted by brihead301 View Post
    You've always been a beast with the squats!!!

    I agree that GM's are killer for the hams and lower back, however I do still like weighted GHR's. Something about GM's just never felt quite right for me. Possibly my form just sucked...I dunno. My hams still get a beating with the GHR's when using the proper weight though!

    Good job altogether man!
    Thanks Bri. I don't have any good way to do GHRs, so I think I'll be giving the GMs a try.
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  13. #1238
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    Monday, April 11, 2011

    High Incline Seated Press
    65 lbs x 3
    95 lbs x 3
    135 lbs x 3
    155 lbs x 3
    185 lbs x 1
    200 lbs x 1, 1, 1

    Rack Chin-Ups
    BW x 12
    BW x 10
    BW x 10
    BW x 7
    BW x 7

    Notes:
    Just getting a feel for the high incline presses. The 200 was completely manageable. The rack pull-ups were pretty tough today with very little rest between sets.
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  14. #1239
    Become Unbreakable Mark!'s Avatar
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    Solid work OR.
    "Light Weight"

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  15. #1240
    LuNa
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    Nice session OR. Do you put your feet on a bench on the rack chins or just on the ground?

  16. #1241
    Senior Member GazzyG's Avatar
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    Great rack chins.
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  17. #1242
    THE 800 QUEST NickAus's Avatar
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    Nice work in here!!

    GHR kick my hams real bad but GM's it really depends how I do them.

    Med stance sumo SLDL where you never let the weight hit the ground between reps (like a romanian I guess) are very good.
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  18. #1243
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work OR! Solid session, like the big seated press
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  19. #1244
    Moderator Off Road's Avatar
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    Quote Originally Posted by Mark! View Post
    Solid work OR.
    Thanks Mark

    Quote Originally Posted by RvNijnatten View Post
    Nice session OR. Do you put your feet on a bench on the rack chins or just on the ground?
    Thanks Luna. Yes, I put my feet up on a bench when I do rack pull-ups. It makes it a little harder.

    Quote Originally Posted by GazzyG View Post
    Great rack chins.
    Thanks Gazzy. I want to get them up to 5 sets of 12 reps and then I will add weight to the.

    Quote Originally Posted by NickAus View Post
    Nice work in here!!

    GHR kick my hams real bad but GM's it really depends how I do them.

    Med stance sumo SLDL where you never let the weight hit the ground between reps (like a romanian I guess) are very good.
    I'll give those a shot too. Thanks for the tip.

    Quote Originally Posted by HJP View Post
    Nice work OR! Solid session, like the big seated press
    Thanks HP, I really want to get them up to about 250 lbs and then see where my military press is at.
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  20. #1245
    Garage Lifter
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    nice work on the chins and pressing
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  21. #1246
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    Doing good work man.

  22. #1247
    Skinny Feet Kiff's Avatar
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    Strong pressing as ever OR i really like high inclines. Good stuff.
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  23. #1248
    Moderator Brian Hopper's Avatar
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    Nice session OR!!!!
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  24. #1249
    Senior Member ironwill727's Avatar
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    I am getting in on the hamstring issue here. I do natural GHR (on my bench with my heels hooked under a bb in my rack) often because they are a good way to get in work without taxing myself much. Goodmornings and SLDL are great when done right. Based on your split and doing limited exercises I would pick gm or sldl for more bang for your buck. Personally I like to do hamstrings 2x a week (sq and dl days) because it is a muscle that needs to be improved.

  25. #1250
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by Off Road View Post
    I've done endless Stiff-legged Deadlifts. They help, but I think I need to switch it up a bit.
    It definitely gets tough to switch up the exercises for hamstrings when lifting at home. Leg curls, SLDL's, good mornings, and some DB leg curls are about your only options. The DB leg curls won't do well if you have the longer attachment type of DB's.

    I highly recommend doing SLDL's from the rack. It allows you to reset each rep and you really pull with your hamstrings from the bottom in this position. Just make sure your back is flat and ready to fire. You can also start with the bar a bit higher in the rack so you don't risk rounding your back.
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