Dark side FTW.
Are you now doing a conjugate system? I like the heavy singles…
Oh yeah, and what kind of stance do you take when you’re doing Zerchers? feet wide or what? I can’t quite get my head around it without trying it haha.
[quote]Dave-P wrote:
Dark side FTW.
Are you now doing a conjugate system? I like the heavy singles…
Oh yeah, and what kind of stance do you take when you’re doing Zerchers? feet wide or what? I can’t quite get my head around it without trying it haha.[/quote]
I know this wasnt directed towards me, but I do zerchers off the pins with a wide stance (specifically to help my deadlift). Just throwing it out there as another option for you to try cause I think Justice does a different way.
[quote]pbclax1 wrote:
[quote]Dave-P wrote:
Dark side FTW.
Are you now doing a conjugate system? I like the heavy singles…
Oh yeah, and what kind of stance do you take when you’re doing Zerchers? feet wide or what? I can’t quite get my head around it without trying it haha.[/quote]
I know this wasnt directed towards me, but I do zerchers off the pins with a wide stance (specifically to help my deadlift). Just throwing it out there as another option for you to try cause I think Justice does a different way.[/quote]
Yeah pb, from floor and paused. Wish I could try them from a rack… 
Dave, I use a moderate stance for zerchers; same that I would low-bar back squat with. If you could imagine a modified sumo stance, then that’s pretty much it.
And no, I’m not doing the conjugate. Unless that means pulling heavy every other week with speed singles in between, I don’t really know. 
That’s honestly the only real structure in my training right now; everything else I pretty much just make up as I go along. For example, here’s what I plan on doing for bench for the next month:
This week I’ll work up to three singles with 235 or so. Then I’ll work up to a heavy triple on reverse grips, do some DB rowing and call it a day. Next week I’ll probably do some speed benching to give myself a little bit of a break (since I benched heavy two consecutive weeks) and might play around with some overhead work. Week after, I’ll probably shoot for 255+.
Don’t really know about zerchers but I’ll probably just keep it moderate to save strength for pulling. I guess that you could say that I’m training “instinctively,” or whatever the hell that it’s called. 
June 6, 2011
Dad’s getting hernia surgery and doesn’t want to drive to the gym. Decided to go down to the school weightroom for the hell of it. Wasn’t planning on anything today really; just get some leg work in.
They made us do some plyos, sprints, jogging etc, first. Once all of the gay shit was out of the way, we went into the field house and started lifting. Here’s how it went:
Squat - worked up to 245x5 (first time back squatting in literally over a year, kept it conservative, spotter helped too much >:( )
Bench - Worked up to 175x5
Incline Bench - Worked up to 135x10
Hammer Strength High Row (best machine ever) - Worked up to 3 plates x 12
As you can see, kept shit light. Obviously felt weaker after doing conditioning and a ME deadlift two days prior. And yes, it’s still a hellhole.
June 10, 2011
Shit got in the way of training; merged this week’s bench and DL workouts…
Warmup
Shoulder Dislocations - 2x15
Close Grip Bench Press
(45 x some)x3
(135x3)x3
165x3
185x3
210x2
(230x1)x3
Felt rather weak and technique was a little off. Overall, singles weren’t too hard though.
Reverse Grip Bench Press
190x3 (PR)
205x3 (PR)
The grip I use stretches my shoulders a little more than what’s comfortable; may try a slighter narrower grip.
Speed Deadlift
135x5
(225x1)x3
(245x1)x6
Worked on technique. Focused on sitting back, mainly. Seemed to break from the floor faster. Didn’t feel too bad.
Kroc Row
75x15/15
110x15/15
125x25/25
My goal was not to let go of the dumbbell until the set is completed on that arm; accomplished that on the right arm, but not the left. Still got the reps in though.
Solid day.
FYI, I hate you for your kick ass Kroc rowing.
[quote]AquaCruzer wrote:
FYI, I hate you for your kick ass Kroc rowing.[/quote]
I hate myself for not bringing duct tape. Thanks man.
Damn brotha those rows are impressive as is the CGBP and RGBP, puttin me to shame!
[quote]pbclax1 wrote:
Damn brotha those rows are impressive as is the CGBP and RGBP, puttin me to shame![/quote]
Thanks dude. You’re getting up there yourself though! Good stuff with that recent DL PR.
[quote]xjusticex2013x wrote:
[quote]pbclax1 wrote:
Damn brotha those rows are impressive as is the CGBP and RGBP, puttin me to shame![/quote]
Thanks dude. You’re getting up there yourself though! Good stuff with that recent DL PR.[/quote]
Thanks man. Pressing never was my thing but it seems to be coming along!
June 13, 2011
Moved pulling to Monday…
Warmup
Reverse Hyper - (BWx20)x2
Deadlift
135x5
225x5
275x3
315x3
355x5 (Dead-stop PR?)
380x5 (Dead-stop PR)
435x1 (PR, smooth)
Going dead-stop from now on. Felt great today. Just had to give 435 another go. Went up with no problem. I attribute this improvement to technique; sat back more. Put me in a much better position to break it from the floor.
Deficit Deadlift - (315x3)x3 (these felt surprisingly hard)
Was going to do some Bulgarian Split Squats, but they felt so awkward. Ended up skipping them.
Chinup
BW+50x3
BW+75x2 (technical PR)
------dropset to BW reps------ (and some moar throughout the rest of the session)
Wanted 5. First time trying that much. Next time…
A few hundred jumps on the jumprope (1st 250 were continuous)
Through a 90 lb dumbbell over my head, too. Good day.
[quote]xjusticex2013x wrote:
Deadlift
435x1 (PR, smooth)
[/quote]
U know i h8 u right?
On another note, nice pull brotha!
[quote]pbclax1 wrote:
[quote]xjusticex2013x wrote:
Deadlift
435x1 (PR, smooth)
[/quote]
U know i h8 u right?
On another note, nice pull brotha![/quote]
Everyone hates meh. Thanks man.
I second what pbclax says. I suppose you could say, I love to hate you.
[quote]AquaCruzer wrote:
I second what pbclax says. I suppose you could say, I love to hate you.[/quote]
Lawlz.
June 15, 2011
Warmup
Shoulder Dislocations - 2x15
Speed Bench
(45 x some)x3
(125x3)x8 (short rest)
Added in a typical exercise band after the 2nd set and took it off after the 7th. It seems to help with explosiveness. Guess that it’s better than nothing.
Push Press
155x3
175x2 (PR)
185 x miss (close)
Felt awkward as hell; technique was trash. BS on the 185.
Devil Row
185 x some
225x10
265 x some (shitty set; kept losing grip and even losing balance)
Tried these out. Didn’t have any chalk or straps, unfortunately.
Today was pretty damn annoying. Missing 185 on the push press? Yeah, bullshit. Hopefully next week’s ME bench will be better.
Oh yeah, today was the last day of 10th grade for me. I got suspended for the second day of the next school year because I ran into a pole with my shirt off while yelling at the top of my lungs for the lulz. The discipline referral said that I was cited for “assault on self.” Lmao.
Holy shit!!! That’s hilarious. Assault on self? Classic.
Don’t worry about the push presses, as with any lift you just need to get used to the technique and keep on working at it.
[quote]AquaCruzer wrote:
Holy shit!!! That’s hilarious. Assault on self? Classic.
Don’t worry about the push presses, as with any lift you just need to get used to the technique and keep on working at it.[/quote]
Yeah dude it was hysterical. It was in front of my entire grade and everyone started dying and chanting my name.
Stupid close miss on that 185. I’m definitely strong enough, but it didn’t happen today. Honestly, I don’t have much interest in my push press ATM; working towards a 300 bench.
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Holy shit!!! That’s hilarious. Assault on self? Classic.
Don’t worry about the push presses, as with any lift you just need to get used to the technique and keep on working at it.[/quote]
Yeah dude it was hysterical. It was in front of my entire grade and everyone started dying and chanting my name.
Stupid close miss on that 185. I’m definitely strong enough, but it didn’t happen today. Honestly, I don’t have much interest in my push press ATM; working towards a 300 bench.[/quote]
I’d definitely like to have a 300+ bench 
What’s yours at now?
[quote]AquaCruzer wrote:
[quote]xjusticex2013x wrote:
[quote]AquaCruzer wrote:
Holy shit!!! That’s hilarious. Assault on self? Classic.
Don’t worry about the push presses, as with any lift you just need to get used to the technique and keep on working at it.[/quote]
Yeah dude it was hysterical. It was in front of my entire grade and everyone started dying and chanting my name.
Stupid close miss on that 185. I’m definitely strong enough, but it didn’t happen today. Honestly, I don’t have much interest in my push press ATM; working towards a 300 bench.[/quote]
I’d definitely like to have a 300+ bench What’s yours at now?[/quote]
Did a really easy 240 a couple of weeks ago. Shooting for 255 next week.