[quote]brute_fury wrote:
O, you are so inspiring to me. And smart. And zerchers. FUCK OFF.
Never fails when I stop in here i learn stuff…you mean rack starts for sq? as in you climb under, sorta like a anderson squat in reverse?[/quote]
Exactly like Anderson squats but back not front. I wouldn’t start right in the hole. I’d start higher at my sticking point. tbh, I think that’s most people’s raw sticking point, a couple inches out of the hole right at the transition point.
I have to admit, I love my zerchers. I decided on them as assistance work because my hand was torn up but my bicep was fine
Front squat
bar-10
115, 135, 137.5, 140, 142.5, 145, 147.5 - sets of 5. Everything after 140 were rep PRs
135-8
superset with band pull aparts and face pulls
KB swings
30lb - 3x25
The front squats felt awesome and strong today. I think the super heavy static holds have made me more confident holding the weight. However, I can’t do much volume because I have the bar racked right against my throat and start getting light headed in later reps.
GREAT FS!
My advice? pfft! You’re schoolin me! ! !
My only advice for reps is doing them EVERY week and adding a rep…they just are cardio type chumps when it comes to higher reps for me at least, less strength. they require athleticism more then power in my experience.
I do them first, a big set. You get used to the wt just like anything else and its not the oh god its heavy scenario. when i would stop for 2 weeks, i lost the reps quick, and it takes a few weeks to get em back
Also my placement isn’t so close to my throat…i don’t think so at least, i’ll vid some and see!
those zerchers are basically horrible horrible fs from hell. i don’t know how you do them, i seriously don’t!!!
Squat
bar-10
115-5
155-3
185-3x8
This isn’t a rep PR because I’ve done 185 for eight before but I’ve never done 3 sets back to back… when I’m sick.
Bench
bar-10
65-5
95-3
115-1
135-5 add 36-fury
145-3x2 - not too impressive
SLDL
135-8
185-8
205-8
DB Bench
32-3x8
bar roll outs
3x10
Everyone except BB was sick for the long weekend. My youngest daughter was very sick. I’ve escaped with a cough and sore throat so far. Nothing feels as exciting as reps and your breath feels like broken glass in your throat. I still felt pretty strong though. I think the increased squatting has helped my overall strength and work capacity. At the moment my weight is sitting around 135-136 but I’m not sure how much of that is water from creatine. Possibly, I could piss that away in a couple of days.
O - I need to take a trip to see you…Zerchers for the win !!! Love them but have been scared to try them again since the bicep surgery
thinking about a zercher harness, Westside has one that you can use for Zerchers and Front squats…thinking hard about that or a cambered bar…don’t know which would be more economical…
[quote]lil power wrote:
O - I need to take a trip to see you…Zerchers for the win !!! Love them but have been scared to try them again since the bicep surgery
thinking about a zercher harness, Westside has one that you can use for Zerchers and Front squats…thinking hard about that or a cambered bar…don’t know which would be more economical…
Feel better !![/quote]
I’ll be interested to hear how the harness works. I don’t blame you for being tentative about trying them after you surgery. We all laugh at the idea of tearing a bicep doing zerchers but there are times when tentative is the smarter course of action.
Squat
bar-10
115-5
155-3
205-1
245-3 add suit bottoms
275-3 add belt
295-2
305-2
315-1 PR with only suit bottoms and no wraps. In fact, I think the 305 was a wrapless PR as well.
On the 315 there is a bit of a bobble. I was getting light headed on the heavier sets from being sick but because I’m feeling really strong, and not too bright, I carried on.
Bench
bar-8
95-3
105-5x5
This was actually harder than the squats. The second set started off my coughing fit again.
MP
bar-5
65-3
75-2x3m 3x4
One arm DB row
72-25,21/side
DB side bends
72-10/side
Despite still being sick and kind of feverish, I’m feeling strong. It’s not so good on higher reps but singles and doubles are good.
I always feel a lot stronger putting gear on after training raw. I may have to rethink my meet prep. Next week we go raw again, lighter weights, higher reps.
So do you think ab work is similar to upper back work in that it can be trained quite frequentely and it only gets better/stronger? I was never sure how often I should do ab stuff.
Front squat
bar, 115, 135, 137.5, 140, 142.5, 145, 147.5 - all sets of 5
150-2 These felt good but when I went for the third, my legs and upper back said, enough and the bar sat on the pins.
Band pull aparts -4x30
band face pulls - 3x25
Work was fun today. I’m over seeing a job that I swear we were date raped on. The count is short for no reason that makes any sense and I’m feeling like we’ve been collectively roofied; like you know you’ve been fucked but can’t quite prove it or pin it down.
[quote]Spock81 wrote:
So do you think ab work is similar to upper back work in that it can be trained quite frequentely and it only gets better/stronger? I was never sure how often I should do ab stuff. [/quote]
I think it works something like that. I’ve been trying to do some core work whenever I train. It’s mostly because I’ve been hearing it for years but chose to ignore it because it bored me.
way to go O ;D