Ghetto GHRs are killer!

Darkmind · 04-27-2009, 08:07 PM

I know I can do the machine just fine, but man do the ghetto (just a floor and something/someone bracing your ankles) version just pound the hell out of my posterior! I can't do them without assisting myself on the first part of the lift. The negative portion though pounds the holy crap out of em.

I've noticed lately that my posterior chain is a bit weak. My quads are too dominant in squats so I'm doing them with a wider-stance, and doing GHRs to assist. 2 weeks of doing so, and I have a bit more spring in my jump. I won't start a log or anything until I comeback to where I left off a few months ago (my comeback logs are getting monotonous and dissappointing to you all I know... and especially me).

ninja · 04-27-2009, 08:12 PM

Quote:

Originally Posted by Darkmind

Ghetto Gs are killer!

fixed

Aoife · 04-27-2009, 08:16 PM

Quote:

Originally Posted by Darkmind

just pound the hell out of my posterior!

I think you're in the wrong forum for that. Try Men's Health.

Frank.S · 04-27-2009, 08:34 PM

Its likely that your posterior chain is weak compared to your quads, that is pretty common.

I dont like GHRs all that much (especially the manual ones), they are fine to get in some extra work in. If you spent your time doing stiff leg rackpulls, rdls, good mornings, and low box squats your posterior chain is going to be up to par far quicker.

ninja · 04-27-2009, 08:44 PM

Quote:

Originally Posted by Darkmind

I've noticed lately that my posterior chain is a bit weak.

Quote:

Originally Posted by Frank.S

Its likely that your posterior chain is weak compared to your quads, that is pretty common.

.

Frank.S · 04-27-2009, 08:49 PM

Sounded like he was unsure.

Darkmind · 04-27-2009, 09:19 PM

Quote:

I think you're in the wrong forum for that. Try Men's Health.

LOL!

You, miss, are dirty minded.

Quote:

I dont like GHRs all that much (especially the manual ones), they are fine to get in some extra work in. If you spent your time doing stiff leg rackpulls, rdls, good mornings, and low box squats your posterior chain is going to be up to par far quicker.

Noted, I might try switching GHRs and RDLs every workout. I've actually added in one arm iso exercise per workout (switch between overhead tricep extension and barbell curls). My basic routine now is...

Workout A:
Wide-Stance Squat: 3x5
Bench Press: 3x5
Glute-Ham Raise: 2x10
Bent Row: 3x5
Overhead Tricep Extension: 2x8
Standing Dumbbell Calf Raises: 3x15
Ab work: 2x15

Workout B:
Romanian Deadlift: 3x5 <-- With Frank's suggestion I added that in. GHRs will be part of my assistance work.
Standing Military Press: 3x5
Glute-Ham Raise: 2x10
Bent Row: 3x5
Barbell Curl: 2x8
Standing Dumbbell Calf Raises: 3x15
Ab work: 2x15

I'm tired of Rippetoe's... it has been getting monotonous for me, I'd always come back to it after a while of not working out, but then I quickly fall off the table again and lose motivation and get bored. I won't start doing conventional deads again until I reach a 300 5RM on my squat. Also doing squats 3 times a week was starting to bog me down a bit. What's great about this routine is it fits with my goals perfectly, and plus I discovered my calves are lacking so I added that in there. Squats do squat for my calves.