[quote]phlegms wrote:
[quote]pbclax1 wrote:
AC, thanks man! Yeah, I guess zerchers take a little getting used to although I’m so focused on moving the weight that I dont even feel it in my arms.
Phlegms, haha thanks man! I guess they were pretty deep. I always make sure to hit atleast parallel and end up going below parallel, which I have no objection to and am going to keep doing![/quote]
For the Zerchers you should try deadlifting the bar onto your knees and then lowering down and hooking it with your arms from that position rather than from a rack. Just a little tweak that makes it a lot harder. At that point it becomes like a goblet squat-front squat hybrid and will destroy you 
[/quote]
Ill be sure to keep that in mind to try out sometime. Sounds exciting! Haha.
BB Rows/DB Rows/Rack Chins/Shrugs - Tuesday 5/17/11
BB Rows
45xalot
135x10
185x10
225x12,15 PR
DB Rows
Worked up to 100x16 L/R PR!
Rack Chins
Worked up to BW 30x6 PR
Drop BWx8
Shrugs
Worked up to 315x20,20 PR
TBar Rows
Worked up to 2platesx15 paused PR
Video of the session: - YouTube
NOTES: Higher reps today. All felt great! Great db row PR…awesome. Tbars were for feel and a burnout…good stuff. Solid session!
DB rows looking impressively strong!
They’re feeling strong too phlegms! Might have to get a DB handle this summer! DBs in this gym only go up to 120 I believe. Once I can hit those for 20 or so, I’m going to invest in a DB handle…has me excited, lol!
[quote]pbclax1 wrote:
[quote]phlegms wrote:
[quote]pbclax1 wrote:
AC, thanks man! Yeah, I guess zerchers take a little getting used to although I’m so focused on moving the weight that I dont even feel it in my arms.
Phlegms, haha thanks man! I guess they were pretty deep. I always make sure to hit atleast parallel and end up going below parallel, which I have no objection to and am going to keep doing![/quote]
For the Zerchers you should try deadlifting the bar onto your knees and then lowering down and hooking it with your arms from that position rather than from a rack. Just a little tweak that makes it a lot harder. At that point it becomes like a goblet squat-front squat hybrid and will destroy you [/quote]
Ill be sure to keep that in mind to try out sometime. Sounds exciting! Haha.[/quote]
Zerchers from the floor are probably one of the hardest things that you can do with a barbell. Especially paused! Ha, ha…
Good job with all of the training, man.
[quote]xjusticex2013x wrote:
[quote]pbclax1 wrote:
[quote]phlegms wrote:
[quote]pbclax1 wrote:
AC, thanks man! Yeah, I guess zerchers take a little getting used to although I’m so focused on moving the weight that I dont even feel it in my arms.
Phlegms, haha thanks man! I guess they were pretty deep. I always make sure to hit atleast parallel and end up going below parallel, which I have no objection to and am going to keep doing![/quote]
For the Zerchers you should try deadlifting the bar onto your knees and then lowering down and hooking it with your arms from that position rather than from a rack. Just a little tweak that makes it a lot harder. At that point it becomes like a goblet squat-front squat hybrid and will destroy you [/quote]
Ill be sure to keep that in mind to try out sometime. Sounds exciting! Haha.[/quote]
Zerchers from the floor are probably one of the hardest things that you can do with a barbell. Especially paused! Ha, ha…
Good job with all of the training, man.
[/quote]
They definitely sound hard as hell…I am going to try them out sometime for sure.
Thanks for dropping in man!
Chest - Wednesday 5/18/11
Bench
45xalot
95x10
135x5
185x1
205x2x2 Tie PR Much smoother
Inc BB Bench (no lockout; lower to 2" above chest)
Worked up to: 135+minibandsx5 PR & 155+minibandsx3 PR
Drop: 95+minibandsx15 PR
DB Bench
Worked up to: 80sx6 PR
HS Decline Machine Press + Stretch
45psx10+10
45+10psx10+10
45+25psx10+10
45+30psx10+10 PR
Pec Deck -SS- Machine Press
60x10 -SS- 60x10
75x10 -SS- 70x10
50x15 -SS- 40x15
40x25 -SS- 30x25
Video of the session: - YouTube
NOTES: Definitely thought I had 3 on that first 205 set. Good PR though, more smooth than previously. Inc bench, decline press and stretch, and the superset were for done for feel and pump…awesome. Solid DB Bench PR also! Great day, awesome pump!
On your shrugs, do a 1-2 second hold at the top. Back the weight down so you can do that. I guarantee your traps will explode from this after a couple of weeks (back in general responds well to isometric movements). Same thing with rows - explode up, hold for a count or two, lower under control.
[quote]talldude wrote:
On your shrugs, do a 1-2 second hold at the top. Back the weight down so you can do that. I guarantee your traps will explode from this after a couple of weeks (back in general responds well to isometric movements). Same thing with rows - explode up, hold for a count or two, lower under control.[/quote]
Yeah, I have done this before. I usually do paused dropsets on shrugs.
Sumo DL/Front Squat/Quads (1) - Friday 5/20/11
Sumo DL
Worked up to: 355x3 PR easy
Front Squats
45x10
95x5
135x3
185x2
215x1
235x2 PR
Leg Ext
Worked up to: 190x11 PR
Leg Press
Worked up to: 5ppsx10 PR
Continuous DROP: 4ppsx8, 3ppsx12, 2ppsx20, 1ppsx35 = pumpzzz
Video of the session: - YouTube
NOTES: Awesome day! 355x3 was easy…I hate hex plates lol. Front squat goal was 3 but 2 is a good PR! Leg extensions and leg press was brutal, especially the dropset…ouch! Great day overall!
Nice Sumo Deads and congrats on the PRs!
Looks like you could have ground out that third rep from the video, but then again everything looks different than it feels. You’ll get it next time for sure.
I hate hex plates too, they’re what all the 45’s my gym has are. Thankfully, we have about 8 25kg (55lb) plates that I use on deads and pendlays so I can roll the bar evenly.
[quote]Blaze_108 wrote:
Nice Sumo Deads and congrats on the PRs!
Looks like you could have ground out that third rep from the video, but then again everything looks different than it feels. You’ll get it next time for sure.
I hate hex plates too, they’re what all the 45’s my gym has are. Thankfully, we have about 8 25kg (55lb) plates that I use on deads and pendlays so I can roll the bar evenly.[/quote]
Thanks man! Yeah looking at the video I definitely could of. Didnt feel that way though! Yeah, hex plates suck…youre lucky to have those 55lb plates! Im jealous lol
Damned impressive work with crappy equipment man. Deads looked pretty damn solid, especially with the hexes. Those things are about the most retarded plate I have ever encountered. You also looked pretty close to 235 for a triple on front squats. Keep killing it brother.
Shiz, your DL is really coming along. It really looked like you had that 3rd front squat rep. Either way kick ass session man.
Very solid looking front squats! Front squats are an awesome movement.
Thanks to you all! On the 3rd rep of front squats the bar was rolling forward when i hit the sticking point and it was putting strain on my biceps…didnt feel good so I didnt try to grind it out.
Shoulders/Arms - Saturday 5/21/11
MP
Worked up to: 135x5 PR
Machine Laterals -SS- Partial Laterals
60x2x15
65x2x15 PR
-SS-
40x4x15
Hang and Swing Destroyer Set
45x60 partial
25x30 partial
12.5x10 full
5x15 full
CGBP
95x8
135x5
165x3
185x2x3 PR
135x8 (paused; no lockout) PR
Cable Tricep Pushdowns
70x15
90x15
110x15 PR
Preacher Curls (3sec neg)
55x8
65x5
Seated DB Curls
somexsome
Video of the session: - YouTube
NOTES: Great day with some solid PRs. Everything felt great all around as well, its great to feel my shoulders working, especially during the laterals and the hang and swing set!
Sweet quad DOMS began to set in today…lulz
[quote]xjusticex2013x wrote:
Epic grinder is epic.[/quote]
Hahahah wasnt it???