Light Bench, Vertical Asst.
Bench: 45 x25, 135 x10, 190 x9, 9, 9, 9, 7, 165 x10, 135 x10.
Wide Grip Overhand Grip Pullups: 8, +20 x4, +20 x4, +20 x4, +40 x2.
Press: 150 x3, 3, 3, 3, 3, 95 x15, 95 x10.
Wide Grip Neutral Grip Chins: 8, 6.
Dips: +50 x8, +50 x6, +50 x7
Close Grip Neutral Grip Chins: 7, 7 , 6.
Curls (very slow): Bar x 20, 15, 15.
Pushups: 20
Notes: Did this, felt swole.
Our boys are on fire at the Ryder Cup. Its nice to see for a change.
3’s day, deads.
Deads: 45 x10, 135 x10, 225 x3, 315 x3, 365 x3, 415 x3, 3, 3, 3, 3 (all sets touch and go, except last set was full reset).
Zerchers (from, about parallel pins): 135 x5, 185 x5, 225 x3, 275 x3, 315 x, 370 (close but no go).
GMs: 135 x5, 185 x5.
Notes: 415 is moving slow, I think I need some work against bands or chains. Who knows. I got the 370 Zercher half way up and it was moving pretty fast but lost the bar and dumped it. I really thought I had it. Next time maybe.
Holy crap…super zercher work…370 zercher will be had and that is just good livin’!!!
[quote]jjackkrash wrote:
I got the 370 Zercher half way up and it was moving pretty fast but lost the bar and dumped it. I really thought I had it. Next time maybe. [/quote]
Ouch. Don’t know how you guys do those zerchers. Hope your family is all better!
Your training is looking awesome. I look at your dip numbers and covet.
I’ve never done zerchers. I watched a couple of YouTube videos and I think I want to give it a try next DL day. Do you think they make you more explosive? They look like they are a load.
Snap, Kimba, thanks for stopping by and classing up my log!
Crippler, I like Zerchers although I am not sure they make me more explosive, at least the way I do them off the pins. One thing I really like is if you vary the height of the pins you can get a completely different lift. If you set the pins really low, they really work your ass. Set them a little higher and you can add a lot more weight and they hit your quads and lower back and seem to help the top of the deadlift without destroying your CNS for the week. Also, because the weight is forward they seem to hit stabilizers and core kinda like a stone carry. I used to really hate them because it hurt my arms but with practice I’ve gotten better at placing the bar and it really doesn’t bother me much anymore.
HIIT: Skiied two sets, the weather is unseasonably awesome here in the PACNW. I’ve never seen a September like this.
In other news, the U.S. folded like a Walmart lawnchair at the Ryder Cup. Props to the Euros.
Bench Day, Triples, horizontal asst.
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 250 x3, 3, 3, 3, 3, 225 x5, 185 x10.
Krock Rows: 40 x100.
Incline DB Bench: 80s x 10, 10, 8, 6.
Cable Rows: Climb the Stack x 10, 10, 10, 10, 10, 6, 15 (drop down).
Pushups: 25
Plank
Notes: Did this, hope it helps my weak ass bench.
Good work and a lot of volume.
Hows your weight?
Rick I was 205 this morning and the weight is creeping up slightly. I’m getting a touch softer around the middle but I also feel like I’m putting on a little lean mass as well. I may take a week here in a bit and cut the carbs and get in some conditioning to keep me within shouting distance of 198. Ski season is pretty much over so I need to find a conditioning replacement for skiing. But I’m feeling like I’m getting a lot of work done and recovering pretty well, sometimes going 3 days on one off, at least 2 days on one off.
Split your heavy training days up like M-W-F and do lighter Metcons for conditioning on your off days.
Like Tuesday: skip 80 meters then do 20 pushups and 20 leg raises—repeat 4 times
Thursday- Barbell complexes --look up Dan John and complexes on here.
Saturday: Mountain climbers x15 go into sprint for 20-40 meters just vary the distance- repeat 4 times then do some vertical jumps 3x3.
Sunday: Rest—walk your dogs.
Easy-peasy do not kill yourself on these Metcons–they will slowly get you more athletic and explosive, let alone leaner as well.
Anything else? 
Looks good Rick but, skipping? I hadn’t thought of that. Its a bit yellow-brick-roady but sounds good.
Squats Day, Triples.
Squats: 45 x20, 135 x5, 225 x5, 275 x3, 315 x3, 365 x3, 3, 3, 3, 3.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x2.
Notes: Squats felt good today, the first set was a little tentative, but each set after got deeper. The last two sets were well passed usapl legal. I was really wiped at the end.
big fronts for such a little feller!
Thanks MJ!
Light Bench, Vertical Asst.
Bench: 45 x25, 135 x10, 195 x9, 9, 9, 8.
Wide Grip Pullups: 8, +20 x5, +30x3, +40 x1, +50 x (almost 1)
Press: 45 x10, 95 x10, 135 x6, 5, 5, 5.
NG Chins: 8, 6.
Dips: 15
Curls: 50 x20
Pushups: 20
Notes: Meh. I probably needed a day off. I was rushed and did this, but felt weak as crap. I should have waited a day.
Deads day, singles.
Deads: 45 x10, 135 x5, 225 x5, 315 x3, 365 x1, 425 x1, 445 x1, 1, 1.
Zerchers (from pins, about parallel): 135 x5, 185 x5, 225 x5, 275 x1, 325 x1, 370 x1 (PR).
Notes: Deads felt slow today, and I missed a 4th attempt at 445. I’ll likely take a deload week and do some conditioning at the end of this cycle and then re-evaluate programming. The Zercher did not want to go but I was determined, and I was pretty happy with 370. It was a real grinder.
That will give the ol’ posterior chain something to think about!..wait, where have I read that before? seriously, sweeeeet pulling and 370 is a nasty zercher PR…well done. -Paul
Haha. Thanks OG.
HIIT: Skied two sets. The speed control on the boat is fucked up so skiing sucked, but at least I got some work in.
Bench Night, Singles:
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 250 x1, 275 x 1, 1, 1, 1, 1 (all singles paused), 245 x3, 225 x5, 185 x10.
Krock Rows: 100 x45 (PR +2 reps)
Incline DB Bench: 90 x10, 8, 7, 7.
Cybex Bent Row Machine: Bar x10, 1 plate x10, 2 plate x10, 3 plate x10, 4 plate x5.
Pushups: 25
Plank: 1 min.
Notes: All the singles at 275 came up pretty fast and solid with a regulation pause at the bottom. I feel like I’m at least making a little progress. I came real close to puking after the Krock Rows, it took about 10 minutes to get my hear rate back down. These are getting harder to get rep PRs. I am also picking up a little fat around my mid section, so I’m going to slow down on the backloading and not go so nuts with the junk. The party is over I suppose.