A 365 Zercher is very stout. Nice work on the cleans as well.
Great work, Steve. I like the terse workouts. I need to take notes.
[quote]ecogenx wrote:
Kevin, I use the 80/20 rule. You get 80% of your results from 20% of your exercises (or something like that). Trim the fat off the workout. Short and sweet.[/quote]
Unique use of the Prado Principle here. I like it.
Thank you everyone. I plan on using zerchers and front squats to help with my depth. I figure a rock bottom zercher or front squat with 300+ lbs will stretch out more tight shit then static stretching ever could.
Harry, I knew it had a name. I just remember it as the 80/20 rule. Its a good rule if you’re in a hurry or just don’t feel like doing all the assistance exercises (or lazy like I am sometimes).
[quote]ecogenx wrote:
Harry, I knew it had a name. I just remember it as the 80/20 rule. Its a good rule if you’re in a hurry or just don’t feel like doing all the assistance exercises (or lazy like I am sometimes).[/quote]
And Parado didnt even think that shit up, someone else did. I like how you blast through the training Steve. I like mine to go at a pace like that too.
[quote]j_willy3 wrote:
[quote]ecogenx wrote:
Harry, I knew it had a name. I just remember it as the 80/20 rule. Its a good rule if you’re in a hurry or just don’t feel like doing all the assistance exercises (or lazy like I am sometimes).[/quote]
And Parado didnt even think that shit up, someone else did. I like how you blast through the training Steve. I like mine to go at a pace like that too.[/quote]
Its fun to blame the wife and kids for my hurried pace but I’ve always trained like this. Short and sweat. 3-5 minutes btw sets has never been my thing. Except when I’m sprawled out on the floor gasping for breathe after a set of 10 rep deads.
i love the short ones, too. but if i don’t spend 15 minutes doing the agile 8 or whatever its called on squat and dead days, I am crippled plus I can’t move much weight. it seems like I spend as much time warming up as I spend lifting.
and its oily rags. you wrap them around your ankles, so the ants don’t climb up your legs and bite your candy-ass. you can send them here, cuz i think I need them more than you do.
MJ, I ride the bike for a couple minutes, 50 jumping jacks and a few mtn climbers the I’m ready to go. I do several warm up sets for major exercises I usually don’t write down.
2/3
1a.cgb fat bar 249x5,289,3,309x4,339x1
1b.seat BF rows 200x20,260x15,200x20
1c.rear neck raise 25x20,15,15
2a.BF flyes 180x22,11
2b.chin BWx8,5
3a.fat bar curls 79x12,7,7
3b.dips BWx25,15,15
3c.lateral raise/front raise 25s x10,8,8
Shoulder feeling good tonight. My goal is cgb 405 with a fat bar. Fat bar most likely not helping anything but I like it.
Nice work, Eco. 340 with a fat bar for cgb - makes me think of being crushed under a car axle.
[quote]ecogenx wrote:
Except when I’m sprawled out on the floor gasping for breathe after a set of 10 rep deads.[/quote]
Now I know what I’m doing wrong! Going to give that a go this Friday. Should I throw in a dry heave for accessory work?
Outstanding cgb. I’ve never used a fat bar. Have to find a place has one.
Good work going on in here. 405 would be quite a feat.
If you can close grip 405 then you should be able to bench 800 in a shirt. Just saying…
And Powers, I like the new avatar.
Steve you can close grip what other people squat or dead.
Just saying.
Nice work on the zerchers, and pushing .
80/20 is smart. took me a long time to figure out what doesnt work
Math,to funny. Another 10 lbs and it may have crushed me.
OP,I’ve done 10 repsx5 sets of deads with the 5/3/1 big but boring routine a few times. What a workout. I think its as much cardio as it is strength. After every set I would lie on the floor gasping wondering why I was doing this to myself.
Harry, I don’t know if the fat bar it adds anything. But its something different.
Jack, I’ve gotten at least 385 before cgb. It would be nice to blow right by that soon.
Pete, its not 405 yet. I’m probably good for 350 or so right now. Still building back up.
Kevin, thanks for the encouragement. I’m trying to get the bench back to a respectable weight.
Whats up with all the gorillas around here??
405 cgp… SHIT!! I’m a damn weakling… Thats just impressive as hell! I gotta find me a fat bar
[quote]j_willy3 wrote:
405 cgp… SHIT!! I’m a damn weakling… Thats just impressive as hell! I gotta find me a fat bar[/quote]
Sorry Wilson but its only around 350 right now. I want to get to 405. I’ve gotten 385 with a regular bar before. Just have to work back up there.
still very impressive. I am about 2 years away from just regular benching 405.
ECO- WOW! enough said!!
Thanks MJ and OG.
I don’t feel like I need a deload but after this weekend I’m taking one. I’ve settled on a workout I’m satisfied with right now and plan on following it for several weeks. See how it goes.