3 Day Program

[mazax]

Hello Robert,

I think I found a mistake in the app/excel.
Program over 80kg. #31 Week3 day3 Bench, last set calls for 80% 2x2 in the excel file while 85% 2x2 in the app. Not a big difference but... wondering which one is right.

Thanks Boris/Robert for this great program. My form is improving a lot. Looking forward for the test day in 2 weeks.

[Robert Frederick]

I think 85% 2x2 is the correct one. 

[mazax]

I think 85% 2x2 is the correct one. 

Thank you Robert.
I did that. In case of doubt the heavier LOL
85% 2x2
90% 2x1
85% 2x2

[pewing93]

If I have a meet in 13 weeks should i take a week off before the comp phase to line up my peak more with my competition or does the timing really not matter at this point. For example I started on the 8th of this month but my comp is on November 5th.

[Robert Frederick]

You can repeat one of the weeks (prep cycle) instead of taking a week off.

[rho]

Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings?

[RussianBear]

Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings?

I think this topic have been posted before. Nevermind that, why is it that you don't like it??

Goodmornings are very good at stretching your hams.

[rho]

Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them.

[RussianBear]

Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them.

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?   

[rho]

Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them.

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?

Yes, I have played with bar position. About the same position as a low bar back squat was most comfortable. But I have a hard time keeping it there. Maybe I try to bend over too far.
The high bar position was very uncomfortable.
With a little wider stance it felt best. A narrow stance felt unstable.

I'll be experimenting at the start of a new cycle (I start #37v2 next Sunday) and decide what to do later. If I still don't get a good feeling after some weeks I'll swap 1 GM for RDL.

[RussianBear]

Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them.

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?

Yes, I have played with bar position. About the same position as a low bar back squat was most comfortable. But I have a hard time keeping it there. Maybe I try to bend over too far.
The high bar position was very uncomfortable.
With a little wider stance it felt best. A narrow stance felt unstable.

I'll be experimenting at the start of a new cycle (I start #37v2 next Sunday) and decide what to do later. If I still don't get a good feeling after some weeks I'll swap 1 GM for RDL.

I could be you bending too far. I usually don't go heavy on GM - for me it is more about the stretch. I've had problems with it too - but I have solved it after long time of experimenting. And it is really worth it.

You could try bending over to the point just before compromising technique - You should feel a really good stretch. Over time you should be able to go deeper and deeper. I used the same weight for a very long time, while I was challenging depth and technique.

how many kilos do you use?

[rho]

Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

[RussianBear]

Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other? 

[rho]

Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other?

20% to 40% of your squat 1RM?
OK, so now I now where to start. I might need to go a little lighter.

Yes, sometimes I tend to drop more to one side (more to the right). Especially with a narrow stance.

[RussianBear]

Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other?

20% to 40% of your squat 1RM?
OK, so now I now where to start. I might need to go a little lighter.

Yes, sometimes I tend to drop more to one side (more to the right). Especially with a narrow stance.

Try to have a band around your knees when doing your GMs. Would make it better over time (did for me). There is no golden rule in the % - just pick a weight that is comfortable...