Decimation Form Checks: Zerchers, Shrugs, Front Squats, and More

Bigger Stronger Leaner
42

It does not sound condescending at all Carl. Thanks.

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43

Third world squat 1 minute

@j4gga2 @carlbm @Chris_Colucci

44

Lower arm flexor are sore from the wrist curls now

45

FORM CHECKS PLEASE - I wore squatting shoes this time as weight light. Foot improving
@Chris_Colucci @j4gga2 @carlbm
I will add some more . Itā€™s just tricky with the copyright as the gym plays music. I have to mute on instagram first.
FRONT SQUAT

FRONT SQUAT - 90kg

140kg zercher straight back /upright posture

46

Much better. Why only singles?

47

I did sets of 3 on the front squats. By the time I got to the zerchers , I was fairly tired. I might start alternating the days for zerchers and front squats.

I did some clean pulls with straps too in the second session but I was obviously tired.

48

Youā€™re tired in a lot of your form checks. Do you do any manner of conditioning?

49

No other than work . Unloading and loading lorries. Granted itā€™s not very heavy work but it also makes me tired. A lot of pushing and pulling collapsed cages , a bit like light sled work . This is fairly recent though, as I have gone back to my old job plus unloading.

What could I do?

50

A jillion things. You could go for a walk to start. There are also a ton of articles here on t-nation about conditioning.

51

Thanks I walk a lot already though 8 to 10 miles.
I will definitely take a look at the alternatives though.Heading to gym now.

52

Thatā€™s a pretty neat trick where you say you donā€™t do any conditioning and then when I bring up conditioning to do you say you do it :slight_smile:

53

Not outside of work though

54

If you do it every single day, for work, factor it out. To your body, thatā€™s just something itā€™s adapted to by now. If you want to be more conditioned than you are now, you need to treat your daily routine, work included, as a baseline, and get above that baseline.

Riding a bike, going for walks at a brisk pace, swimming - all good options.

Also, 10 miles is about 20,000 steps - how did you estimate youā€™re walking 10 miles a day at work? Itā€™s possible, but thatā€™s quite a number.

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55

Track it on a phone and watch .itā€™s not uncommon in my job though.

I might start using the stationary bike to warm and cool down.

56

@j4gga2 @Chris_Colucci @dagill2 @T3hPwnisher
Could you guys comment on my lift please.

Not my best set put form broke down here. I appear to be getting stronger. Managed two mins on third world squat. Getting back up again is hard lol.

Zercher 140kg form breaks down 2nd rep

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57

Looks like youā€™re hitting depth now.

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60

Depth check please guys. Sorry about the quality of the angle in the video. I think I made depth but would like to improve beyond parallel.

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61

Probably about there. Hard to tell from the angle, but probably about there.

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62

Iā€™d say that is pretty spot on.

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63

130kg front squat depth
I think it is to depth but would like to go lower.