[quote]kmcnyc wrote:
Tony, that zercher was tremendous…405 crippled me.
Im shooting for 500, but I need to do some low back work first.
[/quote]
That’s a lofty and admirable goal which would likely snap me in twain were I to attempt it from less-than-sternum height. Low back work, indeed.
Found this elsewhere on the site:
[quote]DaCharmingAlbino wrote:
kmcnyc wrote:
Tony, that zercher was tremendous…405 crippled me.
Im shooting for 500, but I need to do some low back work first.
That’s a lofty and admirable goal which would likely snap me in twain were I to attempt it from less-than-sternum height. Low back work, indeed.[/quote]
OOoooh let me clear this up.
I meant PULL 500 not zercher 500, although if I could zercher 500 I could probably squat or pull what ever I wanted.
I zerchered 405 and thought I died.
2009-12-2
Sumo DL
5@140
3@230
3@320
2@390
1@440
1@450 (PR +5 lbs)
SLDL to just above knees
230x20
Suckin’! wind! Crap! done! for! the! day!
And a 6 mile bike ride. Son’s team made the playoffs so our season’s been extended into this weekend.
congrats on the boys acheivement! Sorry I been away. I caught up on your log with interest. on the deadlift thing, not that mine is anything to brag about, have you considered doing some deficit deads like you used to? that might help the whole full ROM thing…
[quote]mjnewland wrote:
congrats on the boys acheivement! Sorry I been away. I caught up on your log with interest. on the deadlift thing, not that mine is anything to brag about, have you considered doing some deficit deads like you used to? that might help the whole full ROM thing…[/quote]
Not a bad idea. I actually did the SLDL off a pair of 3/8" mats under my feet. Not much of a deficit, but when paired with stiff legs, worked pretty well, I thought. I’m thinking about SLDL with a wide grip too. The main thing I’m after is some low back stamina, so the longer the range of motion of the dead the better it will be for developing back stamina, I’m thinking. Even if there’s some back flexion, it’ll be a good thing. I’m going lighter on GMs as well and taking them deeper, going forward.
stiff legged sumo pulls are great too. the best idea, IMO, would be to invest in a pair of minibands. speed work against minis is daaaa bomb.
[quote]maraudermeat wrote:
stiff legged sumo pulls are great too. the best idea, IMO, would be to invest in a pair of minibands. speed work against minis is daaaa bomb. [/quote]
Minibands I got. I’m doing one banded exercise already - reverse band squats are in the rotation right now in place of front squats - but I dunno if I want two banded exercises. They are a lot tougher.
Finally bought those 45lb bumpers I’ve been jonesing for.
[quote]DaCharmingAlbino wrote:
[quote]maraudermeat wrote:
stiff legged sumo pulls are great too. the best idea, IMO, would be to invest in a pair of minibands. speed work against minis is daaaa bomb. [/quote]
Minibands I got. I’m doing one banded exercise already - reverse band squats are in the rotation right now in place of front squats - but I dunno if I want two banded exercises. They are a lot tougher.[/quote]
set them up like this. if you don’t have a place to hook them, use dumbells.
Meet video is up -
I went 8 for 9 and took Men’s 3rd with 1055 total and 693.7756 score - mostly because I’m old and skinny.
[quote]DaCharmingAlbino wrote:
Meet video is up -
I went 8 for 9 and took Men’s 3rd with 1055 total and 693.7756 score - mostly because I’m old and skinny.[/quote]
Well done Tony! Congrats!
[quote]DaCharmingAlbino wrote:
Meet video is up -
I went 8 for 9 and took Men’s 3rd with 1055 total and 693.7756 score - mostly because I’m old and skinny.[/quote]
You put up a total. Good job!
Awesome. Great job!
Thanks guys. 1100 next time.
2009-12-3
Overhead Press
barx15
115x5
135x3
155x3
170x2
185x1 (slow going up. Did a slow neg)
160x5
Power Cleans
115x3
165x3
185x3
210x1
225x1
230x1 (PR +5lbs)
235xmiss
Close Grip Bench
210 5x2 sets
rc exercises
somexsome
Notes:
Could tell I was still beat from DL yesterday.
OHP: need to start up the ab work again. I had the strength in the shoulders, but didn’t have a firm platform to push the weight from. Fine with anything lower than this, but midsection isn’t strong enough to handle more.
Wasn’t going to make 210 PC’s for sets so I just worked up to a max and called it good. Forgot that DL days and after don’t require back work anyway.
I’m late to the Zercher party— Awesome lift, brotha! Congrats on the meet placement-- nice work!
I am most impressed with the 8 for 9. No other lifter did that. And your only miss was your very last attempt. That is very, very solid lifting.
[quote]DaCharmingAlbino wrote:
Meet video is up -
I went 8 for 9 and took Men’s 3rd with 1055 total and 693.7756 score - mostly because I’m old and skinny.[/quote]
Congratulations on a strong performance, Tony! BTW, with your and Meat’s sveldtitude on the same thread, it’s like watching George Clooney and Brad Pitt in Ocean’s Eleven.
congratulations on the placing and more importantly a total. now you can build from there.