[quote]ecogenx wrote:
[quote]jjackkrash wrote:
“weapons of ass destruction”
[/quote]
Isn’t that why we invaded Iraq??[/quote]
…to make a movie?
12/4 fat night
YTWL
1.fat bar MP 8 sets 8-15 reps
2.lateral/front raise 5 sets 10-12 reps (started after first 3 sets MP)
1.fat bar close grip floor press 4 sets 10-15 reps
2.fat bar bb row 4 sets 10 reps (same weight as floor press)
1.bow flex pulldowns 3 sets 12-20 reps
2.push ups + variations 3 sets 12-20 reps
1.fat bar curls 3 sets 10 reps
2.lying db tri ext 3 sets 7-10 reps
Really fun night. Everything all pumped. Feel like I have Popeye forearms. I only stopped to change the weight, no real rest. Only took 30-35 minutes.
I might be able to do you blah workout in 2-3 years if I’m lucky.
Lot of reps. Fess up. You checked the guns after the fat bar curls.
Thanks Chi-town.
Harry, how did you know?? I even asked my wife if my forearms looked big.
Nice squattin’! Enjoying the GHR? I know I have a love-hate relationship with it, but damn it works the posterior chain.
Did you have any weight on the fat bar? 
if so, I think you forgot to mention it.
[quote]mcl wrote:
Nice squattin’! Enjoying the GHR? I know I have a love-hate relationship with it, but damn it works the posterior chain.
Did you have any weight on the fat bar? if so, I think you forgot to mention it.[/quote]
Thanks MCL. I did have weight on the bar but not enough to even mention. I need some more padding on the GHR to make fairly comfortable. But I think I’ll like the GHRs.
Eco, awesome work. I’d love to see pics of your glute-ham setup.
Thanks Math. I’ll get a picture on here for you. Its basic though. Just the preacher attachment that came with the bench. Just lie over it and start lifting your legs.
12/6
cleans 145x5,170x5,190x7
pin zercher 250x5,285x5,325x10 (pause on bottom)
rack pulls 405x10,10 (no belt) 315x10,10,10 (no belt,overhand grip)
ab rollout 10x3 sets
Zerchers felt good. I ran out of breath with 325. I moved quickly so it was an aerobc workout as well.
Great work. Are you using a Zercher lift for your main 5-3-1 lift now, or are you going to rotate them?
[quote]jjackkrash wrote:
Great work. Are you using a Zercher lift for your main 5-3-1 lift now, or are you going to rotate them? [/quote]
I am using the Zercher as a main lift. I rotate it every other workout with deads. My deads seem to do better if I do them every 1.5-2 weeks. The pause on the bottom zerchers seemed like a good exercise to sub for deads.
Just beast workouts! nothing more to say…beast!!! I have an idea. I’ll come up to NH and workout with you and when I am done maxing you can just start your warm-ups with what is on the bar!!
[quote]OldGoat wrote:
Just beast workouts! nothing more to say…beast!!! I have an idea. I’ll come up to NH and workout with you and when I am done maxing you can just start your warm-ups with what is on the bar!! [/quote]
Thanks OG. Come on up.
Trying semi sumo for a while. Worked very well yesterday. Thanks for the lead. Have to do semi or the plates would be under my feet. Makes for a rough pull, lol. Have a great week.
Damn Eco, I miss a few days and you are setting the world on fire… great lifting!
[quote]barryjenkins00 wrote:
Trying semi sumo for a while. Worked very well yesterday. Thanks for the lead. Have to do semi or the plates would be under my feet. Makes for a rough pull, lol. Have a great week.[/quote]
At your height you’d need a 9’ long bar to pull true sumo. Glad the semi-sumo is working for you. I’ve had good luck with it. Seems to spare my low back. Have a great weekend as well.
[quote]j_willy3 wrote:
Damn Eco, I miss a few days and you are setting the world on fire… great lifting![/quote]
Thanks JW. I watched some zerchers on youtube and realized how much stronger I could be. So I got a little pissed off and got 4 more reps then I did last time.
12/8
YTWL
1.fat bar CGB 105x15,155x15,195x6,245x3,5,6,195x15
2.db rows 100 10x7 sets
fat bar close grip military 135 10x3 superset with lateral raise 20’s 10x3
Took it slow and easy with the pressing. I found a new exercise on youtube I want to try- Kroc curls. Same idea as the rows. By the last rep you have a huge low back arch curling the weight.
Yet another log name. Good work as usual Steve.
Funny, at my commerical gym I have been seeing a few guys doing the Zercher’s all of a sudden. Kinda cracks me up. Two guys in particular, training for throwing, really like them.
Couple of things eco Good Lifting.
On the GHR on the preacher curl loop a band around your ankles and choke the band around the post or legs of the bench and voila you have resistance or lay on a swiss ball head down and lift up your legs to the sky while holding low onto something.
On the zerchers there is a guy on ebay who sells zercher bars- really cool idea (I’m trying to get my club to buy one for me) this is the same guy who built my sled.