Philippe Geoffrion
Level 7 Valued Member
I like this thought. Would you care to elaborate as to why?
5/3/1 - Back from the Dead(lift)
- Thread starter Philippe Geoffrion
- Start date
Antti
Level 10 Valued Member
In powerlifting, the squat form can be very posterior-oriented, so to say. Done that way, it is also more similar to the deadlift than the Olympic squat. They don't need as much that different training.
The good morning really attacks the posterior and especially the whole torso. This makes it more efficient as a general exercise for strengthening the muscle groups necessary for the sport. The great stretch is also great for both hypertrophy and recovery, and simply as a stretch as well, naturally. The relatively lighter absolute load may make the exercise easier to recover from.
One of course needs a degree of specific practice of the specific lifts.
Louie Simmons and the Westside group are big fans of the good morning as well. "Westside lifters do some kind of Good Mornings seven out of 10 workouts."
I really, really like how the good morning feels. The strain is something to get addicted to. It's also something that I can relatively strain more in than many other exercises, maybe the most out of the big ones. I also always feel better after the good morning. It is the #1 exercise I want to keep doing as I get older and older.
Philippe Geoffrion
Level 7 Valued Member
If you do good mornings, usually the rest of the day is good as well.
Philippe Geoffrion
Level 7 Valued Member
Day 2 Pull
A1) Swings - 26 kgs x 3 x 3 sets
A2) Chin-up - x 5, 26 kgs x 3, 40 kgs x 2, 52 kgs x .7, /6 kgs x 5 +1
B) HSPU - 5,5, 10
B2) Swings - 26 kgs x 10,10,10
Pattern switch. Obliques were scorched from OAP. Tried for a cheat chin at 52 kgs, meaning starting from bent elbows with a little stretch reflex. Since I have to make quite large jumps, I don’t find it bad to “miss a rep”. I got to about forehead level but I think slowly, working this way with partials or even jump reps, I’ll get the 52 kgs for a single. Beast Challenge in future? I find the fat plates a bit of a hassle as well. Being unable to addict my thighs tightly leaves a looseness in my stomach. Essentially, I finish my weighted chin-ups more strongly if I can achieve a hollow position. I know Pavelhas spoken of the contraction of the adductors as an important function of creating stronger IAP. I wonder if placing the weight to my rear would have beneficial effects. Handstand push-ups to fill the vertical press column. These were done just to the head but for heavier days, I’ll use plates for extra ROM. Dips also fall into the vertical press category. Swings for my light hinge move and explosive move before heavy legs tomorrow, meaning weighted pistols.
Partial chin attempt with 52 kgs
youtube.com
Chin-up for reps
youtube.com
A1) Swings - 26 kgs x 3 x 3 sets
A2) Chin-up - x 5, 26 kgs x 3, 40 kgs x 2, 52 kgs x .7, /6 kgs x 5 +1
B) HSPU - 5,5, 10
B2) Swings - 26 kgs x 10,10,10
Pattern switch. Obliques were scorched from OAP. Tried for a cheat chin at 52 kgs, meaning starting from bent elbows with a little stretch reflex. Since I have to make quite large jumps, I don’t find it bad to “miss a rep”. I got to about forehead level but I think slowly, working this way with partials or even jump reps, I’ll get the 52 kgs for a single. Beast Challenge in future? I find the fat plates a bit of a hassle as well. Being unable to addict my thighs tightly leaves a looseness in my stomach. Essentially, I finish my weighted chin-ups more strongly if I can achieve a hollow position. I know Pavelhas spoken of the contraction of the adductors as an important function of creating stronger IAP. I wonder if placing the weight to my rear would have beneficial effects. Handstand push-ups to fill the vertical press column. These were done just to the head but for heavier days, I’ll use plates for extra ROM. Dips also fall into the vertical press category. Swings for my light hinge move and explosive move before heavy legs tomorrow, meaning weighted pistols.
Partial chin attempt with 52 kgs
May 23, 2021
youtube.com
Chin-up for reps
May 23, 2021
youtube.com
pet'
Level 8 Valued Member
Hello @Philippe Geoffrion
As the load of good mornings is usually lighter than with DL or Sq, it is easier to do them with high volume and 'portable tools'. When I am not at home, I enjoy doing some GM with a thick resistance band. Paired with pistol (or pistol progression) it works very well
Kind regards,
Pet'
As the load of good mornings is usually lighter than with DL or Sq, it is easier to do them with high volume and 'portable tools'. When I am not at home, I enjoy doing some GM with a thick resistance band. Paired with pistol (or pistol progression) it works very well
Kind regards,
Pet'
Philippe Geoffrion
Level 7 Valued Member
Yes I’m thinking of incorporating them with my plates for a hinge move. I have some ideas of using my chain from a dip belt for some moves as well! Tomorrow I’ll probably do some form of hip extension work!
Philippe Geoffrion
Level 7 Valued Member
Day 3 Lower (squat)
A1) Lunge jump x 3 x 5 sets
A2) Pistolx 3, 13 kgs x 3, 26 kgs x 2, 35 kgs x 1, 26 kgs x 3
B1) High pull - 2 x 26 kg plates x 6,6,10
B2) Diamond pushups ( feet up) x 15,15,25
Nice pistol work. Hard to load with plates so had to ask the fella to put the extra weight on. Not sure how much the smaller piece weighs so gave it nine kilos by guesstimation. Last set done without alternating legs.
High pull for back work and hip work as well. Quads almost cramped after pistol work! High pulls aren’t ideal for anAMRAP set because of the high coordination so just some easy volume. Pushups with close grip, feet elevated to hip height.
I realize now, how much I prefer the top set method. The sets leading up to it are just easy volume/warmup sets. I don’t get pounded by high volume and feel much fresher this way, even after the heavy work. Explosive work now just accompanies the main exercise. Jumps for squat day, sprints for hinge day, Plyo pushups or push press for push day. Hard to find a good explosive pull without a barbell so swings or even high pulls and cleans with plates may do. Used to plug muscle ups in here. Maybe they’ll get thrown in occasionally.
Pistol top single
Pistol back off set
youtube.com
A1) Lunge jump x 3 x 5 sets
A2) Pistolx 3, 13 kgs x 3, 26 kgs x 2, 35 kgs x 1, 26 kgs x 3
B1) High pull - 2 x 26 kg plates x 6,6,10
B2) Diamond pushups ( feet up) x 15,15,25
Nice pistol work. Hard to load with plates so had to ask the fella to put the extra weight on. Not sure how much the smaller piece weighs so gave it nine kilos by guesstimation. Last set done without alternating legs.
High pull for back work and hip work as well. Quads almost cramped after pistol work! High pulls aren’t ideal for anAMRAP set because of the high coordination so just some easy volume. Pushups with close grip, feet elevated to hip height.
I realize now, how much I prefer the top set method. The sets leading up to it are just easy volume/warmup sets. I don’t get pounded by high volume and feel much fresher this way, even after the heavy work. Explosive work now just accompanies the main exercise. Jumps for squat day, sprints for hinge day, Plyo pushups or push press for push day. Hard to find a good explosive pull without a barbell so swings or even high pulls and cleans with plates may do. Used to plug muscle ups in here. Maybe they’ll get thrown in occasionally.
Pistol top single
Pistol back off set
May 24, 2021
youtube.com
Philippe Geoffrion
Level 7 Valued Member
Day 4: vertical press
A1) Plyo Pile Pushup
A2) Press - 2 x 26 kgs plates x 1,2,3,5
B) RDL - 2 x 26 kgs plates x 8,8,15
C) Leg Supported Chins - 10,10,10
Got an itch to try double plate presses. Very hard. The handle doesn’t allow the wrist to be centered above the elbow. It has the resistance profile of a Sots press mixed with an Arnold Press and BTN press because of the awkward pressing angle. The weight, which has to be held behind the body for the plates to have room definitely pulled me backwards a bit and require a mini tricep extension to complete. Alas, the plates are also large and nearly run into each other. This move, which I’ve only done for the first time, was indeed quite curious. My stabilizers and upper back were heavily recruited from the instability. I tried Plyo pike pushups which were a bit odd, elbows flared as naturally necessary. They’d be a great deal more challenging with elbows tucked I believe and that may be better transfer to a press but fine. RDLS off a bench, really focused on hinging and opening shoulder at the top. In fact, by the time I reached the chin-ups, my lats and upper back were quite scorched.
Pike Plyo’s
youtube.com
Press set (not the prettiest. Last rep was a true grind)
youtube.com
A1) Plyo Pile Pushup
A2) Press - 2 x 26 kgs plates x 1,2,3,5
B) RDL - 2 x 26 kgs plates x 8,8,15
C) Leg Supported Chins - 10,10,10
Got an itch to try double plate presses. Very hard. The handle doesn’t allow the wrist to be centered above the elbow. It has the resistance profile of a Sots press mixed with an Arnold Press and BTN press because of the awkward pressing angle. The weight, which has to be held behind the body for the plates to have room definitely pulled me backwards a bit and require a mini tricep extension to complete. Alas, the plates are also large and nearly run into each other. This move, which I’ve only done for the first time, was indeed quite curious. My stabilizers and upper back were heavily recruited from the instability. I tried Plyo pike pushups which were a bit odd, elbows flared as naturally necessary. They’d be a great deal more challenging with elbows tucked I believe and that may be better transfer to a press but fine. RDLS off a bench, really focused on hinging and opening shoulder at the top. In fact, by the time I reached the chin-ups, my lats and upper back were quite scorched.
Pike Plyo’s
May 25, 2021
youtube.com
Press set (not the prettiest. Last rep was a true grind)
May 25, 2021
youtube.com
Philippe Geoffrion
Level 7 Valued Member
Day 5
A1) swings x 26 kgs x 3 x 5 sets
A2) Pullups x 5, 12 kgs x 5, 26 x 2 wide grip, 2 narrow grip, 40 kgs x 1 (WG), 1 (NG), 52 kgs x 1 (NG), 26 kgs x 5 (WG)
B1) Single Arm supine press - 26 kgs x 5,5,17
C1) BSS- BW x 10,10, 25
Lots of pullups. Wide grip sets, a little rear pause, then extra reps with a narrow grip. Some pressing and light legs.
A1) swings x 26 kgs x 3 x 5 sets
A2) Pullups x 5, 12 kgs x 5, 26 x 2 wide grip, 2 narrow grip, 40 kgs x 1 (WG), 1 (NG), 52 kgs x 1 (NG), 26 kgs x 5 (WG)
B1) Single Arm supine press - 26 kgs x 5,5,17
C1) BSS- BW x 10,10, 25
Lots of pullups. Wide grip sets, a little rear pause, then extra reps with a narrow grip. Some pressing and light legs.
bluejeff
Level 7 Valued Member
Dunno if this is something you'd be interested in, but it's another way to use plates, and it has transferability:
Philippe Geoffrion
Level 7 Valued Member
Hey @bluejeff
Thanks for the video! Yeah, I’ve considered using the plates in this way but haven’t yet figured out how to implement it into my training yet!
Philippe Geoffrion
Level 7 Valued Member
Day 6 (Lower)
A1) Vertical jump x 3 x 5 set
A2) Box Pistol BW x 5, 13 kgs x 3, 26 kgs x 3
40 kgs x 1,1, 26 kgs x 3
B1) Double Plate Rows - 2 x 26 kgs x 8,8,15
C1) Dips x 10,10,25
My legs were sore as heck fire yesterday but good today. I like the box pistol for a PC focused squat. The dead pause is hard to move from and I find my hamstrings definitely grinding through. The rest as usual. Beautiful day in Paris today.
A1) Vertical jump x 3 x 5 set
A2) Box Pistol BW x 5, 13 kgs x 3, 26 kgs x 3
40 kgs x 1,1, 26 kgs x 3
B1) Double Plate Rows - 2 x 26 kgs x 8,8,15
C1) Dips x 10,10,25
My legs were sore as heck fire yesterday but good today. I like the box pistol for a PC focused squat. The dead pause is hard to move from and I find my hamstrings definitely grinding through. The rest as usual. Beautiful day in Paris today.
Philippe Geoffrion
Level 7 Valued Member
Day 7 Push (horizontal)
A1) Plyo Push-up x 3 x 5 sets
A2) OAOLP (Deadstop) x 1,2,3,2,1
B1) Airborne Lunge x 5,5,15
B2) Bw Rows x 10,10,25
Deadstop OAOLP are easier then constant tension ones, which are very fatiguing from the controlled eccentric. They look pretty good... a bit of overarching but not too bad.
Left Arm
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Right arm
youtube.com
A1) Plyo Push-up x 3 x 5 sets
A2) OAOLP (Deadstop) x 1,2,3,2,1
B1) Airborne Lunge x 5,5,15
B2) Bw Rows x 10,10,25
Deadstop OAOLP are easier then constant tension ones, which are very fatiguing from the controlled eccentric. They look pretty good... a bit of overarching but not too bad.
Left Arm
May 28, 2021
youtube.com
Right arm
May 28, 2021
youtube.com
Philippe Geoffrion
Level 7 Valued Member
A1) Plate cleans -2 x 25 kgs x 3 x 5 sets
A2) FL holds - x 3 sets, FL Rows x 8 x 1 set
B) One Arm OH press - 26 kgs x 5,6,12R/12L
C) Single leg RDL - 2 x 26 kgs x 5,5,10R/10L
A2) FL holds - x 3 sets, FL Rows x 8 x 1 set
B) One Arm OH press - 26 kgs x 5,6,12R/12L
C) Single leg RDL - 2 x 26 kgs x 5,5,10R/10L
Philippe Geoffrion
Level 7 Valued Member
Day 9
3 rounds
A1) Lunge jump x 3
A2) Airborne Lunge - x 5, 26 kg x 5, 40 kgs x 3
A3) Chin-ups (parallel grip) x 8,8,20
A4) Diamond PU (feet up) x 10,10,35
3 rounds
A1) Lunge jump x 3
A2) Airborne Lunge - x 5, 26 kg x 5, 40 kgs x 3
A3) Chin-ups (parallel grip) x 8,8,20
A4) Diamond PU (feet up) x 10,10,35
Philippe Geoffrion
Level 7 Valued Member
Day 10
A1) Plyo Push-up x 3 x 5 sets
A2) OAOLPU (Dead) - 1,2,3,2,1
B) RDLS- 52 kgs x 5,5,15
C) Bw Rows - 20 x 3 sets
A1) Plyo Push-up x 3 x 5 sets
A2) OAOLPU (Dead) - 1,2,3,2,1
B) RDLS- 52 kgs x 5,5,15
C) Bw Rows - 20 x 3 sets
Philippe Geoffrion
Level 7 Valued Member
Day 11 OFF
Day 12 - Pull
A1) High Pull - 2 x 26 kg plates x 3 x 5 sets
A2) Chins (parallel grip)- BW x 5, 13 kgs x 5,
26 kgs x 5, 40 kgs x 2,2,1, 26 kgs x 6 RP, 1,1
B) Dips - BW x 10, 26 kgs x 5,5, 13
C) BSS - BW x 5, 52 kgs x 5,5,15R/L
Pretty heavy day overall! Lot of chin work with hammer grip and a pretty strong feeling rest pause set at 26 kgs. Dips didn’t feel too tough and might be a PR. Felt I had a good two reps still. My legs are feeling strong as tree trunks! It’s funny how the first set of an exercise, the lightest set, seems “heavier” than the top set. Must be neural or mental.
Day 12 - Pull
A1) High Pull - 2 x 26 kg plates x 3 x 5 sets
A2) Chins (parallel grip)- BW x 5, 13 kgs x 5,
26 kgs x 5, 40 kgs x 2,2,1, 26 kgs x 6 RP, 1,1
B) Dips - BW x 10, 26 kgs x 5,5, 13
C) BSS - BW x 5, 52 kgs x 5,5,15R/L
Pretty heavy day overall! Lot of chin work with hammer grip and a pretty strong feeling rest pause set at 26 kgs. Dips didn’t feel too tough and might be a PR. Felt I had a good two reps still. My legs are feeling strong as tree trunks! It’s funny how the first set of an exercise, the lightest set, seems “heavier” than the top set. Must be neural or mental.
Philippe Geoffrion
Level 7 Valued Member
Day 13
A1) Vertical jump x 3 x 5 sets
A2) Pistols x 5, 13 kgs x 3, 26 kgs x 1,2,3,4
B1) Row - 2 x 26 kgs x 5,5,15
B2) Single Arm Floor Press - 26 kgs x 5,5,25
Pr’d on top pistol set by one rep with 26 kgs! Felt easier today. Thought it might be a bad idea after heavy BSS but I wasn’t sore or tired really. Thinking pauses might be a good thing to incorporate along with the commando pistols? Where you sit first and start from your bum. Single arm floor press felt pretty great too. Was hoping for twenty but it felt pretty easy by the 20th rep.
Pistol top set
youtube.com
A1) Vertical jump x 3 x 5 sets
A2) Pistols x 5, 13 kgs x 3, 26 kgs x 1,2,3,4
B1) Row - 2 x 26 kgs x 5,5,15
B2) Single Arm Floor Press - 26 kgs x 5,5,25
Pr’d on top pistol set by one rep with 26 kgs! Felt easier today. Thought it might be a bad idea after heavy BSS but I wasn’t sore or tired really. Thinking pauses might be a good thing to incorporate along with the commando pistols? Where you sit first and start from your bum. Single arm floor press felt pretty great too. Was hoping for twenty but it felt pretty easy by the 20th rep.
Pistol top set
June 3, 2021
youtube.com
Philippe Geoffrion
Level 7 Valued Member
Day 14 Push
A1) Plyo-Push-up
A2) OAOLP - bunch of singles, feet elevated OAP x 5R/5L
B1) Swings - 2 x 26 kgs x 10 x 3 sets
C1) Pullups x 10 x 3 sets
No sleep. Returning to US in a few days for the several months.
Some OAOLP
youtube.com
Day 15
A1) Power OA Rows - 26 kgs x 3 x 5 sets
A2) Front Lever Practice, FL Rows x 8
B1) HSPU x 5, 10
Gave my legs a break. Wasn’t really motivated to train them today. I fly out at 6 am
FL practice (these are the swings I mentioned earlier).
youtube.com
A1) Plyo-Push-up
A2) OAOLP - bunch of singles, feet elevated OAP x 5R/5L
B1) Swings - 2 x 26 kgs x 10 x 3 sets
C1) Pullups x 10 x 3 sets
No sleep. Returning to US in a few days for the several months.
Some OAOLP
June 5, 2021
youtube.com
Day 15
A1) Power OA Rows - 26 kgs x 3 x 5 sets
A2) Front Lever Practice, FL Rows x 8
B1) HSPU x 5, 10
Gave my legs a break. Wasn’t really motivated to train them today. I fly out at 6 am
FL practice (these are the swings I mentioned earlier).
June 5, 2021
youtube.com
Philippe Geoffrion
Level 7 Valued Member
2 days off flying back to US
Day 1
A1) Vertical Jump x 3 x 5 sets
A2) Pistols (paused) 20 kgs x 1,2,3,5
B1) Pullups x 5,8,20
C1) One Arm Floor Press - 53 lbs x 30
Jet lag not too prominent. Hopped right back into training. Pausing pistols now which is a bit tougher but better overall for strength and the knees. The plate is t the best for heel elevation.
Hit 20 pullups which was nice. My PR on pullups is @pet' s minimum strength warmup now!!!Knocked out 30 for my high rep single arm press with 53 lbs when 57 lbs for 25 reps was previous PR. We’re in the US now so it’s back to pounding.
Pistols RL
youtube.com
Pistols LL
youtube.com
Day 1
A1) Vertical Jump x 3 x 5 sets
A2) Pistols (paused) 20 kgs x 1,2,3,5
B1) Pullups x 5,8,20
C1) One Arm Floor Press - 53 lbs x 30
Jet lag not too prominent. Hopped right back into training. Pausing pistols now which is a bit tougher but better overall for strength and the knees. The plate is t the best for heel elevation.
Hit 20 pullups which was nice. My PR on pullups is @pet' s minimum strength warmup now!!!Knocked out 30 for my high rep single arm press with 53 lbs when 57 lbs for 25 reps was previous PR. We’re in the US now so it’s back to pounding.
Pistols RL
June 8, 2021
youtube.com
Pistols LL
June 8, 2021
youtube.com