Zercher squats with the harness bar weight is counted but the harness run an additional 15 pound
135x5x2,225x5,315x8,365x5,385x3,405x1,405x1,405x1 and 365x10.
GHR’s 3xsome
Some back and bicep work as well
Some vids to follow.
Bweight :215
I switched up my diet to go more Keto since last Sunday and the jury is still out on it but it is looking promising especially since I found out the “Secret” to not bonking without carbs. This is important since I already fast 16hrs a day so this is pretty interesting
arch you back slightly at the start of the movement
At the start of the movement squeeze your Glutes hard and keep’em squeezed.
Keep your knees off the knee pad and drive then into the hip/thigh pad with pressure.
Ankle should be slightly lower than the knees. No more than an inch difference.
6 Pretend there is a pole underneath your clothes from your knee to your back and you cannot lean forward or you break the pole.
When you travel forward keep your chest elevated and your head high when your hams contract forcefully try going another couple of inches.
Video tape yourself and see you didn’t go that far correct the mistakes.
Note: This is how I perform them and #4 is the most important point to remember.
Note2: Most videos of GHR’s are shot from the front which plainly is wrong when showing how to perform them so this is taken from the side.
[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!
[/quote]
Hijack reply: Hey, Up! LOL, will get a new pic up soon. Lookin’ good yourself!
Ok, sorry, Coach.
Please return to your regularly scheduled program.
First GHR video from today. I think in the 2nd one, however, you kept body more straight with no break at the hips. Will post as soon as youtube decides to finish processing.
Great Zercher work and that’s a good pin position to lift from. My goal is to do them from the floor like Simmons suggests to really boost dead lift power.
Hopefully you can see in the next video I correct some of the angle in the hips. Hard to do without being coached. I hope this helps explain how I found out with myself and my clients a better way without cheating on the GHR.
[quote]gorillavanilla wrote:
Great Zercher work and that’s a good pin position to lift from. My goal is to do them from the floor like Simmons suggests to really boost dead lift power.[/quote]
With the harness how in the hell can you pull from the floor? Unless maybe Sumo-real wide feet placement??
[quote]gorillavanilla wrote:
Great Zercher work and that’s a good pin position to lift from. My goal is to do them from the floor like Simmons suggests to really boost dead lift power.[/quote]
With the harness how in the hell can you pull from the floor? Unless maybe Sumo-real wide feet placement??
BTW thank you.[/quote]
I was wondering that as well. When I use a really low pin placement I have to slide my knees under the bar and then get into position because my knees are higher than the bar. I can’t see doing it from the floor, and I can’t even see doing it the way I do it with a harness.
Ok, here’s the 2nd “advanced” GHR video. Great form here!
That slight tweak of throwing hips forward makes it really hurt - but then combined with keeping glutes tight, you know that you’re activating what you’re targeting. Thanks for sharing this!
Then did a whole body routine still trying to get this wrist to heal and work on some lagging points.
Really been taking notes on my Diet changes and to see how it is going.
So since March I have taken my weight down from 235-242ish to 213-215 with really no cardio on a weekly basis. Will start the cardio now since my Doc visit yesterday my heart is improving (I think to the bweight loss) so now I can really start cranking up the intensity.
You can see on my right side the nerve damage more in the first picture if you look at the right Forearm and the Damage to my shoulder and collar bone from a fall and from the Pacemaker install.
I will be 44 in 2 weeks so might as well make myself accountable to me and my peers by starting to catalog my pictures month to month.
This is also almost 2 weeks into a full keto diet.
Bweight 213.5
Edit: I tore the Brachioradialis on my right side 90% tear should have had surgery but didn’t. It does affect the bicep pump a lot.
