Making the necessary adjustments and adapting for progress looks good to me.
Weighted vest walk. 25 minutes in the beautiful and peaceful morning.
Zercher squats off of pins using the Harness no belt.
150x3x3
240x3x3
330x3
420x3
470x3
500x1 !!!
Chest supported rows 5x10
Pulldowns 5x20
2x50 barbell curls
Great zercher work, 500 is an awesome number.
Holy crap, Rick, great work!
500# Zerchers are amazing
Thanks guys.
I am going to video the lift next week to see my depth and form from the side. I am doing this to try and emulate a Deadlift since my wrist is fubared and want it to be real close to the form I use for the Deads.
Warmups: Berate myself and wrap my wrist.
Hammer strength incline press 4x10 worked up to 3 plates a side.
Machine ohp press worked up to the stack for sets of 8
Seated row SS with rear delt laterals 4x12 on both
Shrugs in a weighted smith 135x78 non stop then hit 22 more
Machine curls 5x20 each arm
Wrist is still tender bur I am waiting till tomorrow if the pain hits again.
Bweight 218ish -started creatine again (4lb jump)
Awesome Zerching Rick!
[quote]FISCHER613 wrote:
Warmups: Berate myself and wrap my wrist.
Hammer strength incline press 4x10 worked up to 3 plates a side.
Machine ohp press worked up to the stack for sets of 8
Seated row SS with rear delt laterals 4x12 on both
Shrugs in a weighted smith 135x78 non stop then hit 22 more
Machine curls 5x20 each arm
Wrist is still tender bur I am waiting till tomorrow if the pain hits again.
Bweight 218ish -started creatine again (4lb jump)[/quote]
Even when cutting weight for my last meet I didn’t even consider cutting out creatine. It is the one supplement I know for a fact works for me in terms of strength gains.
Front squats 205x5x3
Glute-ham raise 3x10
CSR 4x10
Pulldowns 2x15
Some curls
Hey, Coach,
Glad that harness is working out so well for you. Seems like the wrist is feeling much better the past few days, right?
[quote]KBgal wrote:
Hey, Coach,
Glad that harness is working out so well for you. Seems like the wrist is feeling much better the past few days, right?[/quote]
HIJACK KB we need a new pic of your awesomeness 
Rick 500 Zercher! You are a beast!
Front squat harness not couynting harness weight of 15 pounds. 135x5,175x8,200x5,210x3,225x1,225x1,225x1 and 200x5
GHR’s 3x10
CSR’ 150x24 rp
Stiff arm pullovers cables 3x15
Barbell curls 85x23rp
bweight 214
What kind of weight do you use on the GHR?
[quote]gorillavanilla wrote:
What kind of weight do you use on the GHR?[/quote]
Good question. None at all. It is how we position ourselves and how the movement is done it is real difficult to do. Most 400+ pullers will cramp up in around 5-8 reps until you get those hamstrings bullet proof.
I should video it to show the difference.
Next time I do them I will
OHP
140x8,160x5,170x3,180x1,180x1,180x1 and 149x15
Rear delt laterals 10x25x3
Machine flys 90x20x3
Rope pushdowns 100x20x5
Looking forward to that video.
I’m looking forward to that video as well. Good work in here, Rick!
I would be interested in that video also. Been considering getting a GHR but Holdsworth told me they use the several at his gym more for abs than as a GHR because it is so hard to teach people the proper form.