Semper27: The Evolvement - V5.0 - ZERO LIMITS

[anti-steroids]

Nice workout this afternoon! I worked with higher volume and moved a little blood.

Training

Warmups: without box.. 135x6, 225x6, 295x6, 365x3

Parallel Paused Box Squats- 315 x 20,10,7,8,5
Frog Leg Press- 3x10

Glute Ham Raise- 5x10 (bodyweight + 8 lb ball)
Prone Dbl Leg Curl- 3x10

Nautilus Leg Press Calve Raises- 2x25

started to do some box squats yesterday but went with occulsive training for the win

question on GHR what do you feel made you stronger /better on them ? time? technique?

[semper27]

you sir, are insane. i can't wait to meet you some day.

I better get to growin so I don't totally let you down!

started to do some box squats yesterday but went with occulsive training for the win

question on GHR what do you feel made you stronger /better on them ? time? technique?

GHR's are a very difficult movement that many tend to give up on when they realize they can not even do a single bodyweight rep. However, they are a phenomenal movement for overall ham developement, as you probably already knew! Continue to work with them on the regular and push your limits by extending your range of motion gradually and put them first when you work hams. The movement will eventually become more natural. I love going hard and heavy with SLD's... either DB or Bar. The carryover to GHR's is very apparent. I still perform standing, prone and seated ham curls but the bread and butter movements for growth, IMO, are GHR's and SLD's.

[toddbz]

GHR's are a very difficult movement that many tend to give up on when they realize they can not even do a single bodyweight rep. However, they are a phenomenal movement for overall ham developement, as you probably already knew! Continue to work with them on the regular and push your limits by extending your range of motion gradually and put them first when you work hams. The movement will eventually become more natural. I love going hard and heavy with SLD's... either DB or Bar. The carryover to GHR's is very apparent. I still perform standing, prone and seated ham curls but the bread and butter movements for growth, IMO, are GHR's and SLD's.

Yeah I think forthe most part people get a bit freaked out that they're going to smach their face doing GHRs. Can't be affraid to do assisted reps and really just work the negative. Since you (not Ben) can't do a 'normal' rep. Just try a controled negative and when you get to the bottom push off the ground hard enough to get the momentum to help you back up. Now if you can't do a negative then set up a Band or something of that sort to assist. One that also works well is simply putting a bench in front of you so you can not only control yourself on the negative (push against it with your arms), but limit your ROM and push against to get back up.
Nothing and I mean nothing work the hamstrings the way GHRs do!

[Quelly]

Yeah I think forthe most part people get a bit freaked out that they're going to smach their face doing GHRs. Can't be affraid to do assisted reps and really just work the negative. Since you (not Ben) can't do a 'normal' rep. Just try a controled negative and when you get to the bottom push off the ground hard enough to get the momentum to help you back up. Now if you can't do a negative then set up a Band or something of that sort to assist. One that also works well is simply putting a bench in front of you so you can not only control yourself on the negative (push against it with your arms), but limit your ROM and push against to get back up.
Nothing and I mean nothing work the hamstrings the way GHRs do!

yup! I watched todd go from being able to do 4 negatives to being able to 5+ reps eventually, and the hamstring development came with it...not to mention his deadlift blew up

[visionz1234]

yup! I watched todd go from being able to do 4 negatives to being able to 5+ reps eventually, and the hamstring development came with it...not to mention his deadlift blew up

Speaking of the GHR...I tried out those bad boys on the seated calf raise machine at PH..didn't go to well...almost blew my kneecap off it felt like as my knee kept sliding off the side, lol. Damn pad wasn't wide enough.

[ekmi]

Glute Ham Raise- 5x10 (bodyweight + 8 lb ball)

I won't believe those until I see you do them!

[semper27]

I won't believe those until I see you do them!

Callin me out, eh? I've really nothin to prove. I'll do my talkin when the time is right! You should join me on stage in 2010!

[semper27]

Yeah I think forthe most part people get a bit freaked out that they're going to smach their face doing GHRs. Can't be affraid to do assisted reps and really just work the negative. Since you (not Ben) can't do a 'normal' rep. Just try a controled negative and when you get to the bottom push off the ground hard enough to get the momentum to help you back up. Now if you can't do a negative then set up a Band or something of that sort to assist. One that also works well is simply putting a bench in front of you so you can not only control yourself on the negative (push against it with your arms), but limit your ROM and push against to get back up.
Nothing and I mean nothing work the hamstrings the way GHRs do!

Great post! Assisted reps are difficult as well. You have to start somewhere!

yup! I watched todd go from being able to do 4 negatives to being able to 5+ reps eventually, and the hamstring development came with it...not to mention his deadlift blew up

As Todd posted above.. "Nothing and I mean nothing work the hamstrings the way GHRs do."

Speaking of the GHR...I tried out those bad boys on the seated calf raise machine at PH..didn't go to well...almost blew my kneecap off it felt like as my knee kept sliding off the side, lol. Damn pad wasn't wide enough.

I've done them using a calf raise machine and I'll not do it again! The Lat Pulldown Machine with a flat bench T-ed up to it works best if you do not actually have a GHR apparatus.

[devinh]

I use the seated calf raise to do my ghr's, but ours has a wide seat on it. I would try the lat pull down way but we happen to have a mirror right behind it. I would love to try them on an actual ghr apparatus someday though. I'm hoping the new gym I'm thinking of going to has one, it's a powerlifting gym.
And yes, ghr's are the best I've ever see/done for hams. I would venture to say try are the most difficult exercise I've performed in the gym, especially since most people can't even do them with their own body weight.

[JENerator]

The Lat Pulldown Machine with a flat bench T-ed up to it works best if you do not actually have a GHR apparatus.

This worked really well, even for me, as I am still working on mastering those bad bears.

[ekmi]

Callin me out, eh? I've really nothin to prove. I'll do my talkin when the time is right! You should join me on stage in 2010!

are you crazy?


about GHRs,
I use the lat pulldown machine, and I have a long wood stick in my hands in front of me that way I can control myself on my way down and on my way up. Works great!

[visionz1234]

I've done them using a calf raise machine and I'll not do it again! The Lat Pulldown Machine with a flat bench T-ed up to it works best if you do not actually have a GHR apparatus.

I agree completely. The gym I train at now has a wall seperating the lat pulldown station from an area of dumbbells right next to it so if you try to do a GHR on it, your face will get curved nicely on that wall, LOL.

[The Solution]

Best way IMO to do GHR's Assisted

[JENerator]

If Lat Pulldown machine doesn't work in your gym, you may want to try doing them on Smith machine...load up bar with weight of course to keep it in place, put a bench horiz in front and secure ankles under the bar....think it would work well also. LOL, there is ALWAYS a way to get 'em worked in

This is the gist of it, only vid I could find with a quick search on youtube...

[toddbz]

Best way IMO to do GHR's Assisted

That's a good one right there Bob! Takes a ton of the "oh shhh" factor out of those. Llittle scary seeing your face rush towards the floor lol

[semper27]

Trained with Jen this afternoon and had a very solid workout! The girls back is looking better than ever. It was very apparent to me that she hasn't been lollygaggin. Strength is on the ups and m/m connection completely where it's suppose to be. Received a couple of nice comments in the gym which always makes the fat guy feel good! Had a great time and I'm sure I'll be reminded of the havoc that went down tommorrow!

Training:

D-Grip Pulldowns- 5x5,5,5,5,4 (final- stack + 25/pr)
V-Grip Corner Rows- 3x7
HS CG Pulldowns- 3x7,5,7
DB Row- 3x7 (160's)
Hyper Rows- 1x30 (hyperextensions while rowing db's simultaneously)

CG Tri Press- 5x3
Decline DB Ext- 3x7,7,6 (final 65's)
Reverse Pressdowns- 3x12

[JENerator]

Already feelin' that workout! Thanks for the compliment on my swoleness! LOL, no lollygaggin' for me...gotta build & grow. I enjoyed the set-up of this workout a lot and working with different exercises. Good times!

Congrats on your PR! Your monster-truck-like Oly DB handle deal you had going was cracking me up, made the other DBs look so wee

[semper27]

Congrats on your PR! Your monster-truck-like Oly DB handle deal you had going was cracking me up, made the other DBs look so wee

It was a great workout! Yeah, I like my special kid Oly db handle! Allows me move a little more weight! Looking forward to working with them on pressing movements.

[Carlito99]

Is the D-Grip Pull-Down using the long bar that looks somethin like this?

(]-------[)

[semper27]

Is the D-Grip Pull-Down using the long bar that looks somethin like this?

(]-------[)

You got it right!

[FATHER FLEX]

The D-grip is one of my favorites. Pulldowns and for seated rows to your chest.

[semper27]

The D-grip is one of my favorites. Pulldowns and for seated rows to your chest.

It's a great tool for the bag! I'm very fond of this piece of equipment as well!

[semper27]

Another great workout complete and logged!

Training

FM Shoulder Press- 5x5
FM Side Laterals- 3x12
Neutral Grip Machine Press- 3x12
Upright Rows- 3x10
Reverse Pec Dec- 3x7
DB Shrugs- 3x12

[JENerator]

I worked with the FM shoulder presses tonight. Had forgotten how much stabilizing goes on there-- good stuff

[mass_chaos]

Hey Buddy, slow down on the delts!! Thats my area!!! LMAO. Workouts are looking SICK!!! We need you over here in Japan to hold class.

[semper27]

I worked with the FM shoulder presses tonight. Had forgotten how much stabilizing goes on there-- good stuff

Old person machine or not... lol It's an awesome piece of equipment and I love the feel of the movements!

Hey Buddy, slow down on the delts!! Thats my area!!! LMAO. Workouts are looking SICK!!! We need you over here in Japan to hold class.

lol I'm still gonna borrow your delts for at least a couple of 2010 shows! It's been nearly 9 years since I've been in Japan. I'm sure you and your family are experiencing some awesome things and not to forget the "real" Japanese food!

[semper27]

Solid workout this morning! My original intention was to visit my sister gym and work with the 130's+ on flat db press but ended up sleeping a little later than anticipated. May try them out next week. Overall a very productive workout!


Training

DB Flat Press- 5x5 (105,110,115,120,125 with much more in the tank)
HS Incline- 3x7 (4 plates + 5 per side/final.. pr)
FM Press- 3x7
FM Flyes- 3x12

EZ Bar Curl- 3x7
Seated Bilateral Hammers- 2x7
Standing Concentrations on Incline Bench- 2x15

[Young9]

125's x5 with much more in the tank...140's for 5?

[semper27]

125's x5 with much more in the tank...140's for 5?

Not gonna say it til it actually happens but I was feelin pretty good today!

[lth]

Solid workout this morning! My original intention was to visit my sister gym and work with the 130's+ on flat db press but ended up sleeping a little later than anticipated. May try them out next week. Overall a very productive workout!


Training

DB Flat Press- 5x5 (105,110,115,120,125 with much more in the tank)
HS Incline- 3x7 (4 plates + 5 per side/final.. pr)
FM Press- 3x7
FM Flyes- 3x12

EZ Bar Curl- 3x7
Seated Bilateral Hammers- 2x7
Standing Concentrations on Incline Bench- 2x15

you've got those 140s bro!! next time!