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    GETSTRONGRRR   107,353
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Good Morning(s)!!!

Friday, January 10, 2014

So in my ongoing quest to lift a combined 1000 lbs between deadlifts, bench press, and squats, I am continuously looking for ways to tweak my training program.

I'm very religiously (fanatically, obsessively, maniacally, etc) following the 5/3/1 conditioning program that steadily, slowly, and progressively adds weight to each of 4 main lifts (Deadlifts, Bench Press, Squats, and Overhead Presses). See my blog

Aside from the 4 main lifts, one does various assistance exercises to strengthen any weak areas, for example you do bodyweight dips to help Overhead Presses, or dumbbell rows to help the Bench Press.

In the past 3 months, I've improved on all my lifts, although the truth will be revealed when I enter my next Powerlifting Competition here in DC. Last October, I lifted a combined 915 lbs (see blog; ). The next meet is in February.

I've been having trouble with Deadlifts. It's actually my best lift (I pulled 355 lbs in Oct), but I'm not seeing as much improvement as I expected, so I decided to add a new Assistance Lift to help strengthen my lower back, glutes, and hamstrings


Well, well, well, well, WELL!

The key to doing Assistance Exercises after the main lifts, is to go light on the weight, but to do 5 sets of 10 repetitions. Since this was a new exercise for me, I did it with just a 45 lb barbell after doing 12 sets of Squats (last set at 265 lbs for 8) and 5 sets of 10 deadlifts at 185 lbs.

I loaded up the Youtube video on my phone for the morning commute, then kept my form just like the gal in the video.

WOW! It was an incredible stretch in the hamstrings and glutes and they just got my whole posterior chain humming....singing even!

My leg are still humming....Good Mornings are a keeper!!

Have a great night Spark friends!

Member Comments About This Blog Post:
CONFIDENTLY_FIT 1/17/2014 8:27PM

    Love good mornings:)

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TRIANGLE-WOMAN 1/13/2014 6:22PM


Light days? Whats that? Some kind of tampon?


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    Good Mornings! Good job :)

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YOUNGANGELAM 1/12/2014 7:16PM

    Holy cow! Good luck, great goals!

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JUNEAU2010 1/11/2014 6:38PM

    "just" 45#?! WOW!

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    I looooove good mornings!!.. okay, I love deadlifts, and bench presses, and shoulder press and back squats too! LOL Can't wait to hear how your competition goes!! WOOT WOOT

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BERGBA7 1/11/2014 10:57AM

    hoho... good morning from Belgium...the lady showing the exercise is pretty cute and muscular! I see why it is inspiring...
Good luck with increasing those deadlifts!

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NANCYANNE55 1/11/2014 12:49AM

    Yep. Ain't nothin' for the low back like a deadlift. Well, hyperextesions are really good, but you can't go as heavy on those. Once your fire cools off, I think you'll find your deadlift weight increases. ;-)

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NEPTUNE1939 1/10/2014 9:09PM

    Great going my friend. I'm looking forward to busting the 1,000! emoticon

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WOUBBIE 1/10/2014 8:39PM

    Huh. That looks easy in kind of the same way the Jacob's ladder looked easy. That would be a total illusion. Think I'll try mine without even a bar first.

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GREENGENES 1/10/2014 7:59PM

    Sounds great. I hope you see some progress with the new assists.

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