learn something new everyday. I’ve always called them zercher press just because of the Z lol. Thanks for explaining .
They are a bitch though, very humbling.
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I’m glad you cleared that up, before I had to google it 
I have done Zpresses but couldn’t imagine what a zercher press would look like.
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When I first saw the picture of the girl sitting on the floor pressing I thought you were suppose to press it over you head…and then stand up. I was like nope, not gonna happen.
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Week 2 day 3
Strength
30 min to work up to 3 second paused box squat 1 RM
145/235/285/325/375
10 standing over head band crunch (green band)
:30 sandbag high hold
Volume:
Set 1-
3 sec paused box squat
300x10
7 med ball jumps
10 standing over head band crunch (green band)
10 Glute ham raise
Set 2-3
3 sec paused box squat
300x5
7 med ball jumps
10 standing over head band crunch (green band)
10 Glute ham raise
Really need to speed up these strength sets, not sure where the balance between proper rest between heavy sets and doing more work is??
Been having to take some liberties with this program because I’m a wuss and don’t want to train out in the cold or rain. Today for instance it’s 30 degrees and breezy wind chill probably in the teens, I replaced farmers walk with sandbag holds. I really like sandbag holds, I’m going to have a Kardashian booty if I keep them up!
The first set of the volume section I felt fantastic, around rep 8 my hip started to ache a bit and give me “the look” so I knocked out 2 more and lived to fight another day. It never acted up again. Regardless I’m already sore and I like it!
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Strength: 30min find 5 min close grip Swiss bar press.
135/155/185/205/215
8 dragonflies
:30 db rows 55/65/75/80/80
Volume: 80% of 5 rep max=175lbs
Set 1
17 reps Swiss bar bench
8 dragon flies
:30 db rows 80’s
Set 2/3
10 reps
10 min EMOM
Top of every minute complete
3 reps seated ohp 75w/ red bands
3 pull ups
Assistance
4 rounds
10 incline db press
10 Plyo push-ups
17 banded triceps extension s
I love training on days I don’t work, I can complete everything without waking up at 3am or trying to shove 3 boys out the door.
By the time I got to the assistance work my chest/shoulders were trashed. The “Plyo” push ups I don’t think my entire hand left the floor once, just made sure I was being as explosive as I could.
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Strength: 30min to find 1 RM 3" deficit deadlifts
255/315/355/405/455
3 burpee jumps
:30 sec plank
Volume: 80% of 1RM deficit deads
Set 1- 365x6
Set 2-3 365x5
10 banded lat pulldowns
5 KB snatch each
:30 plank
Hip felt great, not going to lie, I was concerned during deficit pulls and bowed out at probably 90% of my true 1RM.
Over all good effort for the time I had today.
This week should be fun, Thursday and Friday are supposed to be between -10 and -20 degrees and the janky heater I bought is already worthless.
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Strength: 5RM of seated dumbbell over head press
50/60/65/70/75/80
3 pull ups
6 hanging leg raises
Volume:
set 1- 65’s x12
sets 2-3 65’sx10
3 pull ups
:30 sec battle ropes
Dynamic effort: 10min EMOM
3 bench press 145+40lbs chains
3 dragon flies
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Strength: work up to 3 RM high box squat
145/235/285/315
1 min weighted plank 25lb plate
30 sec bag hold at chest
Screw this it’s freezing:
255lb box squat x47 reps.
It was literally 5 degrees in the garage today. Just moving sucked. In 30 min I could only get to 315. So I literally said screw this and loaded my body weight on the bar and squatted it for my age.
Now I did not do it in one swoop but I never sat down or fully let go of the bar.
Now I’m dying. Special thanks to my youngest son for standing behind me yelling encouragement, I wouldn’t have finished without him.
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Good Lord
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I’m trying to splice together 5 sections of ring camera video and make it small enough to upload here, not having much luck.
This morning I hurt everywhere, don’t think I’ll consider doing that again lol.
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Host the video somewhere else, youtube, instagram etc…
Then post a link.
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Alright boys, finally figured out how to splice 6 crappy ring camera videos together.
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Love it!! Sweet home gym too DD
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Thank you sir. I love my gym, it has everything I need and then some.
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Merry Christmas!
Strength
Rack pull work up to a 5 RM
225/275/315/365/405/455
4 broad jump
45 sec plank
Set 1 365x14 rack pulls
Set2/3 365x10
Pull ups 6/5/5
45 sec plank
10 min EMOM
3 squats 185+ Green bands
3 prisoner squats
I’m super bummed, I thought I’d gotten 20 reps with 365, but looking at the camera only got 14, not sure if missed a few seconds between images or I just can’t freaking count? I can see missing 1-2 reps but 6?? What ever, is what it is.
Got a couple neat items for the gym this Christmas. Got a 2" d handle and a loading pin to work on grip strength. I was able to pick up 125lbs which doesn’t seem like much but with an oversized handle that rotates was way harder than I expected.
Also got a really nice Rogue hoodie unfortunately it doesn’t fit. Whats crazy it’s a 2XL everything else I own from Rogue is 2x and fits fine, this is so small my wife asked if it was a womens lol.
Hope you all had a great day yesterday
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somewhere around rep 8, I will start counting the up and the down. yeah 23, nope 17 
pwn told me to count down.
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I bet you that’s what I did. Makes sense to count down too, good tip, thank you.
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Strength: 3RM Pin press
95/105/115/125/135/145
3 pull ups
8 Plate overhead side bends per side 25lb plate
8 20lb med ball slams
Volume 80% of 1RM
Set 1: 115x15
Set 2: 115x8
6 pull ups
8 Plate overhead side bends per side 25lb plate
8 20lb med ball slams
Dynamic effort:
10 Min EMOM
3 reps Bench 135+60lbs of chains
7 dragon flies
I guess I need to start adding weight to my pull ups, don’t really have a way to do it. I think I can rig up something.
5 Likes
Strength
Work up to 1RM front squat
135/155/185/205/225
6 burpees
10 ab wheel
50ft farmers carry 145 each hand
Volume
3 sets
Front squat 135x5
6 burpees
10 ab wheel
50ft farmers carry 145 each hand
10 min EMOM
3 rep deadlift 265+60lbs of chains
Remainder of min plank
Not gonna lie about the 5th minute I stopped doing planks to make up for it the last set I did a plank to failure.
Such a nice day out I was glad to do some farmers carry, hope the weather holds.
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Yesterday
Strength: find 1RM paused deadlift- lift 2" pause finish lift
255/315/355/405/455
8 kettle bells swings 60lb
8 hanging knee raises
Volume:
Set 1 365x6
set 2/3 365x5
8 kettle bells swings 60lb
8 hanging knee raises
Dynamic Effort:
10 min EMOM
3 Squats 235lbs + 60lbs of chains
3 prisoner jumps
First time using chains while squatting, I liked it but was caught off guard as to how hard you have to brace to keep the weight/chains from swinging. I tweaked my back a little at some point and wasn’t able to finish the last minute.
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