5/28
warm up:OHS,bike 1 min,face pull 3 rounds of each
front squat 240x5,250x5,265x5
zercher squat 135x5,225x5,275x2,135x10
ab roll 95 5x3
My lower abs felt like they were ripping off the bone during the ab rolls. I suck at front squats,zerchers and OHS. I’ll be doing them a lot. I’m hoping my regular squats improve after a month or so of these 3 exercises.
[quote]mjnewland wrote:
bunny7568 wrote:
Yesterday… 282 lbs. A lot of beer and wings on my holidays for the last 2 weeks. Payin’ for it now.
Dont Worry BunZoSteel, one good moving of the bowels should put you at 275.[/quote]
And 1 pant size thinner!
Ok, just stopped in to check on you Eco. Interesting subject material here. Even though you say you suck at the different types of squating you look to be doing pretty good at them.
Maybe a better desciption is I feel ackward doing front squats, zerchers and OHS. Tight muscles here, inflexible joints over there, etc. I’m hoping these are as much rehab exercises as they are strength training exercises.
[quote]ecogenx wrote:
Maybe a better desciption is I feel ackward doing front squats, zerchers and OHS. Tight muscles here, inflexible joints over there, etc. I’m hoping these are as much rehab exercises as they are strength training exercises.[/quote]
i can’t overhead squat for shit. the zerchers and front squats are very awkward at first but stick with them . i dare say that i feel more comfortable front squatting than back. the zerchers are really awkward at first but once you develop the core strength, they become automatic. i hit 495 for 2x2 last night and definitely have more in the tank. i’m hoping for 585 within two months. i tell everyone that will listen- zerchers off pins are probably one if not the best movment to develop a bullet proof core. everyone should be doing them at least as a supplement if not a main movement.
Thanks MM. I will stick with the front and zerchers. Those combined with ab rolls really work the core.
5/29
close grip bench 250x5,265x5,285x8
dips 25x15,8 BWx6,8
BB row 295 3x5, 225x10
That was it. Short and sweet. The shoulder feels good. As it looks right now I should have time to get an outdoor workout in tomorrow.
eco-- how close of a grip is your close grip bench grip?
Good stuff going on in this thread, despite the references to male thongs and back hair. Not that I can’t relate, but I do have a wife that I can talk into applying Nair to my upper posterior chain from time to time.
Regarding the Zerchers, Meat, I have been shying away from them but beginning tomorrow they are reincluded. Look for some really low numbers in my log on them…
[quote]ecogenx wrote:
Thanks MM. I will stick with the front and zerchers. Those combined with ab rolls really work the core.
5/29
close grip bench 250x5,265x5,285x8
dips 25x15,8 BWx6,8
BB row 295 3x5, 225x10
That was it. Short and sweet. The shoulder feels good. As it looks right now I should have time to get an outdoor workout in tomorrow.[/quote]
Thats a helluva short and sweet workout Eco… nice going!
SteelyD, my index fingers are on the inside smooth part of the bar. So like shoulder width.
Pete, thanks for reading my thread. My wife sheers my back down like a sheep several times a year. Hair left my head and went everywhere else.
Willy, I only had 1/2 hour to squeeze a workout in. Just did the important exercises for the day.
5/30
I got outside and did a little of everything: suicide sprints, hammer swing, tire flip, sled drag, pullups on the swing set and sandbag carry. I was sucking wind and lying in the grass many times.
[quote]ecogenx wrote:
5/30
I got outside and did a little of everything: suicide sprints, hammer swing, tire flip, sled drag, pullups on the swing set and sandbag carry. I was sucking wind and lying in the grass many times.[/quote]
Sounds like a great day to me
OL
Are you using any type of padding on your zercher’s? Not to be a wuss but I’m getting hickey’s on the inside of my arms. Love your outside workout. Find a river to dive into at the end.
MJ,it was your kind of day. All that outdoor work. DZ may have appreciated it as well.
Hel, I use a sissy pad. Its thick foam insulation for pipes. I’ve also rolled up a towel before. I do have a pool that I often jump in after these kind of workouts. Not quite as big as your river though.
I was going to deadlift today but found out real soon I was drained from yesterday. So I tried a Dan John workout.
5/31
ladder 1
clean db left,press left hand,clean db right, press right hand, 1 pull up
(clean db left,press left hand)x2,(clean db right, press right hand)x2, 2 pull ups
(clean db left,press left hand)x3,(clean db right, press right hand)x3,3 pull ups
rest
repeat
I did 2 ladders with an 80 lb db and 3 ladders with a 60 lb db.
ladder 2
clean 40 lb db left, press 1 left, clean right, press 1 right
clean 40 left once, press 2 left, clean right once, press 2 right
clean 40 left once, press 3 left, clean right once, press 3 right
etc. until 10 presses
no rest until 10 presses, so 55 total presses each side
db swing 60 lb db: left 10,right 10,rest,left 10,right 10
Different workout but very enjoyable. I did neutral grip db presses which treated the shoulders kindly. So I ended up doing 170 db presses and 80 db cleans.
[quote]ecogenx wrote:
MJ,it was your kind of day. All that outdoor work. DZ may have appreciated it as well.
Hel, I use a sissy pad. Its thick foam insulation for pipes. I’ve also rolled up a towel before. I do have a pool that I often jump in after these kind of workouts. Not quite as big as your river though.
I was going to deadlift today but found out real soon I was drained from yesterday. So I tried a Dan John workout.
5/31
ladder 1
clean db left,press left hand,clean db right, press right hand, 1 pull up
(clean db left,press left hand)x2,(clean db right, press right hand)x2, 2 pull ups
(clean db left,press left hand)x3,(clean db right, press right hand)x3,3 pull ups
rest
repeat
I did 2 ladders with an 80 lb db and 3 ladders with a 60 lb db.
ladder 2
clean 40 lb db left, press 1 left, clean right, press 1 right
clean 40 left once, press 2 left, clean right once, press 2 right
clean 40 left once, press 3 left, clean right once, press 3 right
etc. until 10 presses
no rest until 10 presses, so 55 total presses each side
db swing 60 lb db: left 10,right 10,rest,left 10,right 10
Different workout but very enjoyable. I did neutral grip db presses which treated the shoulders kindly. So I ended up doing 170 db presses and 80 db cleans.[/quote]
Thats a pretty cool workout Eco, where does a cat find this one?
I should take tonight off but the boys don’t have baseball or hockey practice. So I find myself actually looking forward to front squats and zerchers tonight. I’m taking a break from the ab wheel. My lower abs feel like I pulled a muscle. I may be to weak in my core to be doing the wheel yet. Maybe planks for a bit.
[quote]ecogenx wrote:
SteelyD, my index fingers are on the inside smooth part of the bar. So like shoulder width.
Pete, thanks for reading my thread. My wife sheers my back down like a sheep several times a year. Hair left my head and went everywhere else.
Willy, I only had 1/2 hour to squeeze a workout in. Just did the important exercises for the day.
5/30
I got outside and did a little of everything: suicide sprints, hammer swing, tire flip, sled drag, pullups on the swing set and sandbag carry. I was sucking wind and lying in the grass many times.[/quote]
Eco, I personally have become a big fan of ‘nair for men’.
[quote]PeteS wrote:
ecogenx wrote:
Pete, thanks for reading my thread. My wife sheers my back down like a sheep several times a year. Hair left my head and went everywhere else.
Eco, I personally have become a big fan of ‘nair for men’.
[/quote]
hmmmmm…may have to try it.
[quote]ecogenx wrote:
PeteS wrote:
ecogenx wrote:
Pete, thanks for reading my thread. My wife sheers my back down like a sheep several times a year. Hair left my head and went everywhere else.
Eco, I personally have become a big fan of ‘nair for men’.
hmmmmm…may have to try it.
[/quote]
LOL, if you keep up on shoulder mobility stuff you can even spray yourself, and claim other ‘favors’ from the wife.
Thought I would get to workout at least once mon or tues but it didn’t happen. Definitely tonight because my wife is working. But I climbed 54 flights of stairs today. 6 sets of 9 floors both up and down. My legs are a little shakey right now.
[quote]ecogenx wrote:
Thought I would get to workout at least once mon or tues but it didn’t happen. Definitely tonight because my wife is working. But I climbed 54 flights of stairs today. 6 sets of 9 floors both up and down. My legs are a little shakey right now.[/quote]
A little shakey indeed. Thats a lot of stairs