About squats and good-mornings and the lower back affected

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idunno11
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About squats and good-mornings and the lower back affected

Post by idunno11 » Sat Dec 27, 2008 3:52 pm

If in the push day I do 3 sets of squats with no extra weight (did with extra weight earlier but one of the coaches in my gym told me to learn the technique first), and good morning on pull day with a very small weight for learning the technique too and to ajust to adding weights to this some sort of stretching to the hamstring lol, I can feel the stretching there even with no weight probably aint to flexible there.
The question is when Im gona use some fairly heavy weights, and do 3 sets of squats on push day and 3 sets of good-mornings on pull day, and push day and pull day are one after the other (ABxAxBx or ABxABxx), will it over exercise the lower back or is it okay?

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TimD
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Post by TimD » Sat Dec 27, 2008 4:01 pm

Bingo. Real good question, when you get to the point of loading. Lots of disageement is going to come up too. Some people CAN do a push/pull like that, with ham dominant on the pull day and quad dominant on the push day. My best answer would be to try it and see if you can tolerate it, but I think a better solution , if you are going to use a push/pull setup would be to use a separate leg day (L) with the Push (A) and Pull (B). Something like LXABXX, repeat. or LXAXBXXIf you were lokking at it from a Powerlifting perspetive, might be a squat and assistance day, Bench and upper body push assistance day, and Deadlift and upper/lower body assistance pull day.
Tim
Last edited by TimD on Sat Dec 27, 2008 4:04 pm, edited 1 time in total.

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Post by idunno11 » Sat Dec 27, 2008 4:03 pm

or I can isolate the legs on one day and make it a semi push/pull day, do you got a messenger or something? I would like to ask you a few questions if you dont mind.

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Post by TimD » Sat Dec 27, 2008 4:06 pm

Just edited my earlier reply. Got the separate leg day noted. I haven't got a messenger at this time, and am getting ready to go to work, but go ahead and send a PM.
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Post by idunno11 » Sat Dec 27, 2008 4:10 pm

But what do you say about the semi push workout, maybe just add a good-morning there although its a pull workout still I think its better cause its only 1 more exercise and its still pretty much of a pull/push, so what do you say add the good-mornings to the push workout?

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Post by idunno11 » Sun Dec 28, 2008 5:14 pm

Can you please tell me what do you think of adding hamstrings exercises from pull to push but keep all the rest of the pull/push routine the same.

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Post by TimD » Tue Dec 30, 2008 9:34 am

If using a push - pull type of split, and the pull day is focusing mainly on upper back (I.e. no deadlifts) and you are squating on push day, then a hip ham dominant move could be thrown into the mix as well. Why not?
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Post by idunno11 » Tue Dec 30, 2008 11:13 am

Well so il do something like this:

A- Chest- Shoulders- triceps
B back (lats+general)- legs- biceps- abdominal

What do you say?
I think its okay for ABxABxx or AxBxABx or ABxAxBx.

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Post by TimD » Tue Dec 30, 2008 11:26 am

Looks fine. That's a pretty standard split. Just keep it simple and don't overcomplicate things.
Tim

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Post by idunno11 » Tue Dec 30, 2008 12:31 pm

Thanks.

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