RE hijacking: Here is the original response, if you’re interested…
[quote]Not trying to hijack Dixies log here but to explain my deloads since I guess they’re kinda weird…
Specifically for my current 16 week program, a deload for me has not been an off week. Its a light week where I’m training my main lift at 70% for a couple sets of 5 and my volume for accessory work is cut in half.
I’ve been following a frequent deload schedule for the better part of this past year and its usually 3-4 weeks on, 1 off. With the “off week” involving something like 70%, lighter circuits, or a lighter “playtime” week.
My training has been going really well over the past year. Despite only being in my mid-20s I have some chronic aches and pains that I have to deal with. Upon getting things under control, I haven’t had any major flare ups that have kept me from doing one lift or another, which has been a problem in the past.
I also feel like I’ve made good progress training this way. Last June/July, I failed to squat 200 in knee wraps, could barely press 110 on a good day, and wasn’t able deadlift consistently. I’m currently hoping for a 255+ squat at my meet at the end of July, can press 125 for a few paused reps, and 230 was flying off of the floor on my last heavy DL day.
My point is that this set up is working very well for me and there are alternatives to the common “only deload when youre hurt/doing a meet”. [/quote]
The position that you are in when you do zerchers should be more upright, almost like a front squat. Kinda like Travis Bell (second lifter) in this video.
Okay. I gotta ask about the zerchers. What is the benefit of them over, say, a front squat? Just variation? I don’t think I’d risk them with my errant shoulder and resulting bicep tendonitis. But I’m curious. They just look so painful. And I love my squats.
[quote]DixiesFinest wrote:
JM Press in smith machine (was alone today)
[/quote]
Edit: Damnit, I couldn’t remember which one this was from the thumbnail view of it. Doesn’t “apply” here, friend.
You have a meet in a month and you friggin zerchered? You’re lucky that you didnt blow out both of your biceps… Now eat that forever alone pizza and stay away from curling the 85lb DB’s for reps
Do you do your bastardized meadows rear delt destroyer while lying on the incline bench? or do you do it bent over?
[quote]DixiesFinest wrote:
Ink - lololol I am so alone in teh gym…I’m gonna bulk to take away my sadness
[/quote]
It’s ok man, I’m the same way. I think bulking is the only cure to the infinite sadness…
[quote]DixiesFinest wrote:
Pete - I will be in it thursday, I will get a video for you
Elmore - man it cant get here fast enough, I need my football
Ink - lololol I am so alone in teh gym…I’m gonna bulk to take away my sadness
Greg - I zerchered like a mofo. Regarding the bastardized destroyer, I do it lying on an incline bench, cant cheat with body english that way[/quote]
For the Zerchers I would suggest going a pin or so higher and work your way down after you start getting comfortable in that position you’re very rounded, think about crushing the bar into your body, it’s like getting tight for a big back squat except you actually have to focus on keeping the bar into your chest and really focus on staying upright and driving your shoulders up and back. I just started doing zerchers again and it took me a couple weeks to get comfortable from a just above the knee rack height zercher position so starting from that low, especially for the first time is going to make them look and feel shitty even if you weren’t a bigger guy who probably doesn’t have stellar flexibility.
Bear - psh, my flexibility is stellar, I dunno what youre talkin about…seriously though, thanks for the good advice man
ME Lower
Had originally planned on squatting against bands today in briefs today, but I am apparently trying to get sick, so squatted with reverse band in briefs. Worked up to previous max, though today I buried the depth and locked it with authority (last time cut it short, hips shot up, had to grind it). After that just went crazy volume cause I was quickly wearing out. Time to be lazy on the couch and watch baseball.
Warm ups
Squats
135 x some
225 x some
315 x 5
405 x 3
bands on
405 x 3
495 x 3
585 x 2
briefs on
675 x 1
705 x 1
725 x 1 (video)
SumoRDLs
225 x 10
275 x 10
315 x 10
365 x 10
405 x 10
Absolutely perfect.you owned that bitch, hard. Only suggestion would be to try and make your walkout one step out and back, other foot out and back, shimmy into place, and go. Just to try and get you set quicker, with a brazillion pounds on your back. Squat was perfect bro.
Re: your emo band name…I hope it “makes the cut” Lolol
[quote]DixiesFinest wrote:
Ink - I just had an idea for a new emo band
Bear - psh, my flexibility is stellar, I dunno what youre talkin about…seriously though, thanks for the good advice man
ME Lower
Had originally planned on squatting against bands today in briefs today, but I am apparently trying to get sick, so squatted with reverse band in briefs. Worked up to previous max, though today I buried the depth and locked it with authority (last time cut it short, hips shot up, had to grind it). After that just went crazy volume cause I was quickly wearing out. Time to be lazy on the couch and watch baseball.
Warm ups
Squats
135 x some
225 x some
315 x 5
405 x 3
bands on
405 x 3
495 x 3
585 x 2
briefs on
675 x 1
705 x 1
725 x 1 (video)
SumoRDLs
225 x 10
275 x 10
315 x 10
365 x 10
405 x 10
Leg Press
12tp x 5 x 15
Single Leg Curl
90lbs x 2 x 25
Ill do abzz and stuff tomorrow. Colds suck.[/quote]
That was a beautiful squat. However, I feel ripped off that I don’t get as much out of my beanie.
