I was just thinking “I know I’m missing an update on someone’s log” lol
Nice PR on zerchers dude
[quote]ashylarryku wrote:
I was just thinking “I know I’m missing an update on someone’s log” lol
Nice PR on zerchers dude[/quote]
Thanks man. I think that I think that sometimes, too. 
March 30, 2011 (Cycle 5, Week 2)
Warmup
Reverse Hyper - (BWx15)x2
Push Press
115x5
135x3
145x3
155x3
These felt weak today…just got them in.
One-Armed Dumbbell Press
60x3/3
70x3/3
75x1/1
80x1/1
85x1/1 (PR)
90 x miss/miss
I figured that I might as well try for a PR here. Felt pretty good. I’ll get 90 next time…
Chinup
BWx10
BWx10 (pullup, rest-paused, short rest)
Dumbbell Fly (lolwut?)
(35’s x 8)x3
Played around with some band good mornings and reverse hypers with bands. It actually worked out good. Looks like I have an easy method of adding some resistance…
All in all, today was okay.
April 1, 2011 (Cycle 5, Week 2)
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
(135 x some)x2 (Touch and Go, Stiff-Legged)
225x5
275x3
300x1
320x3
340x3
360x3
All of the warmups felt pretty damn good. However, I really got thrown off by the 360 set. I spent too much time with my hips dropped before sets and it really tired out my quads. Also, I had two of those “stutters” during the 360 set (like, whenever someone breaks it one inch off the floor and it goes back down really fast), so that probably burned up some steam, too. All of this contributed to my form being pretty shit, irritating my back (FYI, it never actually got “better,” just good enough that it didn’t keep me from pulling heavy), and making this set feel about the same as the 360x3 that I did back in February, even though I’m definitely capable of more. So it was an awkward time indeed. Oh well. Let’s see how 380 feels next week; may just pull it for a quick single and get the cycle over with.
Dumbbell Row (Dead-stop)
100x8/8
115x5/5
125x5/5
Reverse Hyper
(BW+greenbandx15)x3
Note that these aren’t your EliteFTS type bands; they’re those shitty “fitness” bands with the handles.
[quote]xjusticex2013x wrote:
Played around with some band good mornings and reverse hypers with bands. It actually worked out good. Looks like I have an easy method of adding some resistance…
[/quote]
Try the standing band ab crunches. I did them two days ago and liked them. They’re in the end of this vid:
I should really follow this log more often.
You’ve probably already answered this but do you exclusively Zercher squat, or do you do regular, front, etc? And why?
Your numbers are ahead of mine, and you’re quite a bit younger… dammit, time to pick things up! Haha, keep it up man.
Are you planning on competing?
[quote]Dave-P wrote:
I should really follow this log more often.
You’ve probably already answered this but do you exclusively Zercher squat, or do you do regular, front, etc? And why?
Your numbers are ahead of mine, and you’re quite a bit younger… dammit, time to pick things up! Haha, keep it up man.
Are you planning on competing?
[/quote]
Thanks for dropping in bro. I exclusively Zercher squat (beside a few front squats here or there) because I don’t have a rack. I’ll find one sooner or later, but until then, Zerchers are quite a ballbuster, especially paused and from the floor!
Yeah, I plan on competing in sanctioned meets eventually. Just got word of a local competition in May, so I may get my first taste of competition sooner than expected…
April 5, 2011 (Cycle 5, Week 3)
Warmup
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135x5
225x5
250x5
285x3
315x1
Toughest rep I’ve done in a while for some reason…think I GM’ed it a little…
Tried some front squats, but they didn’t go well, so on to assistance work…
Hyperextension - (BW+45x15)x2
------supersetted with------
Pallof Press - 2 x some
Hyperextended too much on the back raises (why do I call them hyperextensions? :P). Need to remember to fire the glutes.
Reverse Hyper
(BWx15)x2
Suicide
4x2 (~1 min rest)
April 6, 2011
No actual training today, but I did ten pullups with a mechanical dropset to ten rest-paused chinups. Also played around with an old, rusty barbell, so I guess that you could call this RE work. Lol…
Oh yeah, decided to weigh myself the other day. Came in at 190 even (after dinner). I wonder what I would be if I didn’t eat carbs.
April 7, 2011
No training today, unfortunately. I came down with a flu and feel pretty bad…plus I have studying to do. I’m just going to skip the push press workout. Hopefully I’ll get a deadlift workout in either tomorrow or the day after…
Aww man, sorry to hear about that. Rest and heal up man.
Yesterday, I puked at around 5:00 PM and then again at 1:30 AM this morning. Didn’t go to school today. Head’s really foggy right now, but I managed to down some juice with no problems, so I should be bouncing back pretty fast.
P.S. Thanks for dropping in, Aqua.
April 10, 2011 (Cycle 5, Week 3)
Missed a shit load of gym time due to a flu. Ended up losing ~10 lbs. >:(
Warmup
Reverse Hyper (BWx15)x2
Deadlift
(135x8)x2 (Touch and Go, Stiff-Legged)
225x5
275x3
300x5
Had to leave early. Felt so off and my back was feeling shitty from laying around. Sucks…nothing to do but wait to recover, I guess.
I’m sure you’ll bounce back mate. Keep at it, do what you can! And get a huge bloat on so nothing hurts 
haha
Cheers for dropping in on my log 
edit: ^^ omg I just realised how wrong that sounds… 
Missing gym time always sucks. Just take it easy and recover. No use prolonging your recovery by trying to push it.
April 13, 2011 (Cycle 5, Week 4)
Warmup
Reverse Hyper - (BWx15)x2
Shoulder Dislocations - 1x12
Savickas Press
45x8
115x5 (WAY too fucking hard)
135 x miss
So suddenly these got super hard…everything did I guess lol. Sickness-induced weight loss sucks haha.
Tried a mechanical dropset from incline DB press, to low incline, to flat bench. Did the incline set @ 80’s x 5 (far cry from my PR of 85’s x 6) and couldn’t budge the low incline set, so that was scrapped.
So then I just said “fuck it,” and broke out the Kroc rows.
Dumbbell Rows (Kroc)
110x10/10
125x25/25
First semi-decent exercise of the day lol.
Then I played around with some tricep work and crucifix holds. The latter actually went pretty well in retrospect.
Hope you’re getting to feeling better bud.
Pretty solid Kroc rows, though. Are those strapped?
[quote]ashylarryku wrote:
Hope you’re getting to feeling better bud.
Pretty solid Kroc rows, though. Are those strapped?[/quote]
No. Rest-paused, though.
Rest paused or not, those are pretty noice kroc rows.
[quote]AquaCruzer wrote:
Rest paused or not, those are pretty noice kroc rows.[/quote]
Thanks man.