Did a 285 bench, with a reverse micro mini (choked). It only gives something like 15 at the bottom, and nothing at the top. The most ive ever done with a reverse band was 275, and that was to a two board.
6-4-2009
Bench Press
225x8 (PR +1 rep)
gotta cheap 5lb weight PR tonight on zerchers off pins. at least i didn’t have to say “post injury PR”
550x1x2
and… i’m work’n back up to a 600 + front squat. i hit an easy 455x1x2 pausing on the pins. in two weeks i’ll move that up to 495.
I got 8x242 on yates rows yesterday, that was pretty cool.
did a 295 close grip off a 2 board the other night, up five pounds, switching to 3rm next week
[quote]DaCharmingAlbino wrote:
6-4-2009
Bench Press
225x8 (PR +1 rep)
[/quote]
I just got this exact same PR this afternoon, then I went on to PR in my two main assistance lifts, damn good day. I’m on the 5/3/1 week of 5/3/1 for my first wave.
[quote]maraudermeat wrote:
gotta cheap 5lb weight PR tonight on zerchers off pins. at least i didn’t have to say “post injury PR”
550x1x2
and… i’m work’n back up to a 600 + front squat. i hit an easy 455x1x2 pausing on the pins. in two weeks i’ll move that up to 495.
those zerchers are fucking brutal man lol that is some SERIOUS strength right there.
why in particular do you do this lift in this way? what are you looking to gain from it? ab and low back stength? do you feel like it carries over to something in particular (say a certain point in a sq/dl for example) or is it more as general accessory work?
Hit 500x1 in the squat with just a belt on Monday. It was ugly as hell but I got it.
My hip is really affecting my technique on my raw squat. I’m having trouble sitting back into the weight. I’ll work on it.
405x2,2,2,2 on deads, most ive ever done was two reps with 405, but i did four sets this time 
[quote]Steel Nation wrote:
Hit 500x1 in the squat with just a belt on Monday.[/quote]
Cheater. Nice work, 500 is a big milestone!
[quote]Modi wrote:
Steel Nation wrote:
Hit 500x1 in the squat with just a belt on Monday.
Cheater. Nice work, 500 is a big milestone![/quote]
LOL, if you think that’s cheating you should have seen me 3 months ago!
Thanks, bro.
[quote]stringer wrote:
maraudermeat wrote:
gotta cheap 5lb weight PR tonight on zerchers off pins. at least i didn’t have to say “post injury PR”
550x1x2
and… i’m work’n back up to a 600 + front squat. i hit an easy 455x1x2 pausing on the pins. in two weeks i’ll move that up to 495.
those zerchers are fucking brutal man lol that is some SERIOUS strength right there.
why in particular do you do this lift in this way? what are you looking to gain from it? ab and low back stength? do you feel like it carries over to something in particular (say a certain point in a sq/dl for example) or is it more as general accessory work?
[/quote]
thanks… this coming week i’m giving 585 a ride.
good question- i do them at this height to really overload the “hips through” portion of the deadlift and squat. i’m pretty fast off the floor on a dead but tend to slow down around the knees. i’ve been doing a ton of sticking point work with elevated deads and these zerchers. it’s definitely paying off. a month ago i couldn’t pull 600 from my sticking point but could pull a ton more off the floor. after doing four weeks of elevated pulls and these high zerchers, i pulled 685 from my sticking point today. i’ll put up the vid in a moment.
i really appreciate those that ask the question instead of assuming they know the answer. i think i will make that my new siganture:)
[quote]maraudermeat wrote:
stringer wrote:
maraudermeat wrote:
gotta cheap 5lb weight PR tonight on zerchers off pins. at least i didn’t have to say “post injury PR”
550x1x2
and… i’m work’n back up to a 600 + front squat. i hit an easy 455x1x2 pausing on the pins. in two weeks i’ll move that up to 495.
those zerchers are fucking brutal man lol that is some SERIOUS strength right there.
why in particular do you do this lift in this way? what are you looking to gain from it? ab and low back stength? do you feel like it carries over to something in particular (say a certain point in a sq/dl for example) or is it more as general accessory work?
thanks… this coming week i’m giving 585 a ride.
good question- i do them at this height to really overload the “hips through” portion of the deadlift and squat. i’m pretty fast off the floor on a dead but tend to slow down around the knees. i’ve been doing a ton of sticking point work with elevated deads and these zerchers. it’s definitely paying off. a month ago i couldn’t pull 600 from my sticking point but could pull a ton more off the floor. after doing four weeks of elevated pulls and these high zerchers, i pulled 685 from my sticking point today. i’ll put up the vid in a moment.
i really appreciate those that ask the question instead of assuming they know the answer. i think i will make that my new siganture:)
[/quote]
thanks a lot for the response. 585? lol fucking hell man!
do you have any specific long term/life goal numbers you would like to achieve in PL comps? if so, what are they? or do you tend to look at things mostly with a shorter term focus, ie. just look for improvements in every comp that you enter?
here’s my 685 grinder from my sticking point today. the high zerchers and elevated pulls have done the trick.
also, to answer Stringer’s question-
my biggest goal has always been to total equipped elite in the 275’s as a raw lifter. that would take a 1940 total.
here’s my one arm dumbell pushpress from today.
140x8-this was a 20lb per arm PR
[quote]maraudermeat wrote:
here’s my 685 grinder from my sticking point today. the high zerchers and elevated pulls have done the trick.
also, to answer Stringer’s question-
my biggest goal has always been to total equipped elite in the 275’s as a raw lifter. that would take a 1940 total. [/quote]
Nice work Meat! That’s a helluva tough spot to pull from for me as well.
[quote]Modi wrote:
maraudermeat wrote:
here’s my 685 grinder from my sticking point today. the high zerchers and elevated pulls have done the trick.
also, to answer Stringer’s question-
my biggest goal has always been to total equipped elite in the 275’s as a raw lifter. that would take a 1940 total.
Nice work Meat! That’s a helluva tough spot to pull from for me as well.[/quote]
thanks Mod!! i’m amazed at how effective my training has been of late. but then i think about the progress you’ve made on your squat. now that’s amazing.
260 kg (573 lb) Deadlift.
[quote]maraudermeat wrote:
here’s my 685 grinder from my sticking point today. the high zerchers and elevated pulls have done the trick.
also, to answer Stringer’s question-
my biggest goal has always been to total equipped elite in the 275’s as a raw lifter. that would take a 1940 total. [/quote]
Those poor aerobics steps…
First competition- 630 lb deadlift… 30 pound PR
