1x6: pause deadlift 169 kg
1x8: double pause deadlift 149 kg
3x4: pullup 34 kg
1x10, 1x3, 1x2: pullup
I wonder if I could do a double pause dead with the heavier weight. Pretty scary concept, but might attempt 159 in a couple of weeks.
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 34 kg
1x12: military press 49 kg
1x1: deadlift 199 kg
1x3: deadlift 189 kg
1x10: deadlift 149 kg
3x6: bentover row 89 kg
1x9: bentover row 79 kg
1x12: bentover row 69 kg
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3x10: front squat 89 kg
1x2: military press 79 kg
1x4: military press 77 kg
1x5: military press 75 kg
1x7: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
3x8: snatch grip deadlift 129 kg
3x4: pullup 34 kg
1x10, 1x3, 1x2: pullup
3x10: Zercher squat 119 kg
1x3: Zercher quarter-squat 169 kg
3x8: db floor press 42 kg
1x12: db floor press 34 kg
1x12: military press 49 kg
Took a couple of tiny steps after that last quarter-squat. Kinda fun.
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how did you find the Zercher squats?
Zerchers… they took a while (like months) to get used to. At first even with a light weight they’d end up rolling up my forearm which is bad, and my right thumb was a bit numb for a few days once. Then I tried putting some pipe insulation foam around them but tbh that just made my elbows slide horizontally along the bar. Eventually I just figured out that the best way to do them is to not wear a long-sleeved shirt and not put anything around the bar. It’s still hard to keep good form and keep the bar planted in the crooks of my elbows above 130 kilos or so
I also tried them with a weight belt once and immediately went “no” after one warmup set. It’s like paused deads or deficit deads, I guess, just a lot of pressure at the bottom and adding to that with a belt is very uncomfortable.
I can do Zerchers for the same number of reps as front squats with a good deal more weight now, but that’s probably more a matter of my build than anything else. I have one of those deadlift-friendly builds with a short spine, and squatting’s generally awkward - but Zerchers less so, I suppose. So they’re a good way for me to squat a decent amount of weight.
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1x1: deadlift 209 kg
1x1: deadlift 189 kg
1x10: deadlift 149 kg
3x6: bentover row 89 kg
1x8: bentover row 79 kg
1x12: bentover row 69 kg
3x10: front squat 89 kg
1x3: military press 79 kg
1x4: military press 77 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
3x8: snatch grip deadlift 129 kg
3x4: pullup 34 kg
1x10, 1x3, 1x2: pullup
Was supposed to do pause deads but I scraped up my forearm this morning in a way that would make doing underhand grip with the right hand rub the scrape against my leg doing normal-grip-width deads, so snatch grip it is.
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 34 kg
1x12: military press 49 kg
1x1: deadlift 209 kg
1x1: deadlift 189 kg
1x9: deadlift 149 kg
3x10: high pull 69 kg
1x8: bentover row 69 kg
The rows done directly after the last set of pulls, no putting the bar down on the ground.
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3x10: front squat 89 kg
1x3: military press 79 kg
1x4: military press 77 kg
1x6: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
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2x8: double pause deadlift 149 kg
3x4: pullup 34 kg
1x10, 1x3, 1x2: pullup
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 34 kg
1x12: military press 49 kg
3x10: deadlift 151 kg
2x12, 1x10: high pull 69 kg
1x6: bentover row 69 kg
3x10: front squat 89 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
3x8: snatch grip deadlift 129 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 34 kg
1x12: military press 49 kg