[quote]QuarterTonner wrote:
soldog,
first time me checkin’ out your thread…nice stuff… i especially like the videos, keep 'em coming!
I honestly didn’t feel your form was all that bad on the zerchers; I am not sure you can keep the spine any straighter in that movement…I liked what I saw…I think you would be hard pressed to keep the spine from rounding - your mechanics look pretty darn good!
I liked your DL’s as well. I looked at the video about 6-7 times and I think your shoulders are a tad behind the plane of the bar at the beginning of the lift. Try leaning a little bit forward so there is a 90 degree angle of your arms to the bar when viewed from the side. It will change the mechanics of the entire lift & may be awkward for the first 100 or so reps, but I think you form will improve and that will eventually allow you to handle more weight with greater ease.
You want to pull the bar directly “up” NOT back into the shins; yes you want the bar to stay close to the shins/knee/thigh, But you don’t want to pull into the body, you want to pull up & at the same time keeping the bar close. Find the form that will allow you to accomplish that & you will excell!!![/quote]
Thanks for tips and good words QT! These things are what I need to hear.
Still sore from Sunday but I’m eager to try out the suggestions you guys made.
Zercher Squat: 5x135, 5x165, 3x5 185 lbs
Up 10 lbs and I felt it more than anticipated. Almost fell forward on the first set at 185. Did all right on the last two sets.
Dead lift: 5x185, 5x205, 3x5x225 lbs
up 20 lbs
Started these with hips higher, focused on keeping the arms vertical/shoulders over the bar and reset each rep. They worked significantly better and the 225 was almost easy. Thanks guys!
Chin ups: 6/6/6/4/4/4
Really had to pull the last reps of the last two sets
DB curl: 38.5 lbs 5x5
Bench Dips: 70 lbs 10/8/10
Hand slipped off the bench on the second set which was interesting with 70 lbs of plate on my lap.
Still sore from Sunday but I’m eager to try out the suggestions you guys made.
Zercher Squat: 5x135, 5x165, 3x5 185 lbs
Up 10 lbs and I felt it more than anticipated. Almost fell forward on the first set at 185. Did all right on the last two sets.
Dead lift: 5x185, 5x205, 3x5x225 lbs
Started these with hips higher, focused on keeping the arms vertical/shoulders over the bar and reset each rep. They worked significantly better and the 225 was almost easy. Thanks guys!
Chin ups: 6/6/6/4/4/4
Really had to pull the last reps of the last two sets
DB curl: 38.5 lbs 5x5
Bench Dips: 70 lbs 10/8/10
Hand slipped off the bench on the second set which was interesting with 70 lbs of plate on my lap.
[/quote]
Very impressive workout! squats, dl, chin ups, and dips all in one session is tough.
I’ve never tried the Zercher Squats, but they look tough. I should probably give them a try.
I hope there were no permanent injuries from the “slip” during your dips. I am sure you got some interesting looks from the rest of the gym.
mday[/quote]
My gym is in my basement - so no funny looks. I also caught myself on my elbow and didn’t go clear to the floor. So it was just “interesting” rather than painful… LOL
My training right now is restricted (trying to rehab a shoulder) so I have an eclectic mix of exercises trying to approximate a total body session.
Weight 180.8
Physically feeling pretty good. Massively annoyed and stressed at my son teetering on the edge of failing 8th grade of all things.
Zercher Squat: 5x165, 5x5 185 lbs
I needed more warm up. That first set at 185 was a struggle.
Dead lift: 5x185, 5x225, 5x235 (PR), 5x245 (PR), 5x250 (PR) lbs
At my stage of lifting PRs are a little ridiculous since they happen every time I up weights.
Chin ups: 6/6/6/5/4/4
Only the very last set was a struggle. One more than Tuesday
DB hammer curl: 41 lbs 5x5
Up 2.5 lbs, did these alternating arms this time
Bench Dips: 70 lbs 10/10/10
Can feel my pecs working on these now at the higher reps.
Dead lift: 5x185, 5x225, 5x235 (PR), 5x245 (PR), 5x250 (PR) lbs
At my stage of lifting PRs are a little ridiculous since they happen every time I up weights.
[/quote]
Excellent workout dogman!!!
CONGRATS on the PR’s… No matter how small, you are one step further than you were.
Think of it this way-- every PR is an excuse TO PARTY!
Dead lift: 5x185, 5x225, 5x235 (PR), 5x245 (PR), 5x250 (PR) lbs
At my stage of lifting PRs are a little ridiculous since they happen every time I up weights.
Excellent workout dogman!!!
CONGRATS on the PR’s… No matter how small, you are one step further than you were.
Think of it this way-- every PR is an excuse TO PARTY!
Keep it up!
[/quote]
Thanks Steely! I had a beer. That’s all the party possible on a Thursday night.
You are 180 pounds… sweet! I think I was 180 at birth… sheesh.
And as for kids, I hear ya. I will PM you tomorrow, tell ya my story. I have no mproblem letting the “friends” on here know, but it ain’t something I want broadcast.
My Grandpappy used to say, “Boy, you think you got it bad? If everyone took all their problems, and threw them into the middle of the floor, when you seen what others had… you would take your own problems back…”
I don’t care what the weight is. Hitting PRs on the compound lifts and losing weight at the same time is a major accomplishment for anyone. Getting stronger and leaner at the same time will do more for your long-term health and fitness level than anything else.
Chad Waterbury talks about how drastically you can transform your body by losing 10lb of fat and adding 10lb of muscle.
I don’t care what the weight is. Hitting PRs on the compound lifts and losing weight at the same time is a major accomplishment for anyone. Getting stronger and leaner at the same time will do more for your long-term health and fitness level than anything else.
Chad Waterbury talks about how drastically you can transform your body by losing 10lb of fat and adding 10lb of muscle.
Keep it up
mday
[/quote]
Thanks mday!
Adding the 10 lbs of muscle will be the focus after the summer biking season is finished. Mountain biking for hours each weekend is great for the CV health and leaning out but probably not too good for muscle gain. Which means I’m going to have to figure out a nutrition plan to minimize muscle loss for the summer.
I don’t care what the weight is. Hitting PRs on the compound lifts and losing weight at the same time is a major accomplishment for anyone. Getting stronger and leaner at the same time will do more for your long-term health and fitness level than anything else.
Chad Waterbury talks about how drastically you can transform your body by losing 10lb of fat and adding 10lb of muscle.
Keep it up
mday
Thanks mday!
Adding the 10 lbs of muscle will be the focus after the summer biking season is finished. Mountain biking for hours each weekend is great for the CV health and leaning out but probably not too good for muscle gain. Which means I’m going to have to figure out a nutrition plan to minimize muscle loss for the summer.[/quote]
I’m already eating more than a gram of protein per pound of body weight. Average over the month of May is 186 grams/day and the last week it has been 208 grams per day. I don’t know if my body can metabolize much more each day.
