The Strength Shop 19 Q & A

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[Polarcupcheck]

What do you think about the good morning exercise? What cautions? What technique?

My lower back feels weak, and I'm sure it is. I have no serious weights besides some Olympic dumbells, and enough to easily load up and 80+ lbs. dumbell. Should I just keep adding weight to that thing and put it on the back of my neck?

[mwich40]

I love good mornings, do them. A barbell would be best, but if you only have a db, it would be ok. just keep your feet flat, sit back onto your heals and push your butt way back letting the weight drop down over your center of mass(middle of foot) your cautions are to not be a dumbass and go too heavy too soon, do not round your back. Perfect form with lighter weight will benefit you the best, good luck

[Polarcupcheck]

Thus far some DOMS in the hamstrings only. My progression is kind of an aggressive linear. I started with bodyweight, did 15 reps and quit. Once the DOMS goes away, add a 2.5 lbs. plate, and go for another 15 reps. I just keep adding 2.5 lbs. every time I work it for one set. It seems I'm going at like 2-3 time per week pace, because of hamstring soreness. Once, I hit my 15 rep max, I'll reprogram from there. Sound good for now?

[mwich40]

I'm a fan of picking a plan and sticking with it,  everything works, just not forever. Keep posting on your progress

[yyportne]

I strained some muscles right under my ribs (abs) doing deadlifts. It was the same weight (315lb for 5reps) I did the prior week so it was not like I was trying to break any records (maybe more reps but not weight). I can not tell if it is because I did not warm up properly or I just did not have it in me and pushed too hard (aka overtraining).

Can you give me an idea of a proper warm up? Deadlifts for example. I usual just do something like 50% 75% and then get right into it (100%).

[Polarcupcheck]

After about a week and a half, I no longer experience DOMS following a 1 set session, despite adding another 2.5 lbs. (up to 7.5 lbs. on the back of my head. Flexibility seems to have improved, too, but that may be due to my regular stretching routine.

[Polarcupcheck]

No.

Basically, my focus was on the pistol for a few reasons. The first being that I wanted to see what kind of leg strength I could develop without external resistance. In other words, for free. LOL Two, because I learned from trial and error that the pistol was good for tennis speed, and I plan on playing again by summer.

Legs = Pistols, good mornings , and bike 3-8 miles about 2-3 times a week.

[mwich40]

are you incorporating any deadlift variations and swings?

[Polarcupcheck]

Recover somewhat and do better despite my hamstrings being sore. I wasn't going to do any, but said, ah, what the hell, lets see how it affects my performance. Surprising.

If was giving someone leg training advice, I would likely tell them to include a seperate posterior chain exercise if they plan on utilizing pistol squats. The fatigue, thus far, does not seem to crossover much.

[Polarcupcheck]

Here is something you might find interesting. Prior to starting good mornings, I did nothing but pistol progressions and biking for my legs. Yet, after starting good mornings, I was immediately sore. Apparently, that is how little those exercises cause adaptations in the hamstrings.

Another thing that is interesting. Despite still having hamstring soreness, my pistol performance was better today than the day before. Not even close to PR level, but due to a one day deload, I was able to ...