M.e. Sq/dl

[wnt2bBeast]

ME SQ/DL

tried something a little different today..seems zerchers are the rage over at EFS and some have talked about doing them suspended (Mash)..so i decided to try them out suspended from the pins..very tuff exercise think i did to many warmups by nonetheless i feel it has benefits..hits the core extremely hard..i forget to take a tape measure to for all you who are going to ask how high was the bar..i can easily measure it tomrrow but it was set at about my nut sack..and my nuts hang low so go figure lol

315x3
345x1
385x1
add belt
405xfail
405x1 <<< easy cant believe didnt get it the first time
455 <<< half way..think i was a little overzealous there..was wiped already but ill get it in time..

Wide stance Arched GM's (very very deep)
225x8
315x7 wanted 10 just lost my concentration

Dimel Deads
185x12x2
205x15

Reverse hyper double choked Green band
2x8

AB pull downs
80lbsx15x3

 

[majutsu]

For zerchers you hold it in the crook of your elbow in front, right? Do you use a board or pad? And can you sit back, or is it more like a free front squat?

Some Qs for ya, thanks!

 

[wnt2bBeast]

For zerchers you hold it in the crook of your elbow in front, right? Do you use a board or pad? And can you sit back, or is it more like a free front squat?

Some Qs for ya, thanks!

crook of the arm..doing them suspended like i did reminds me of deadlifting without tusing your hands if that makes sense lol..
its hard to handle big weights 455 kinda fell outta my arms so i stopped there..hurts like a bitch so it must be good..

more like a front squat since you wanna keep the bar close to the body and get very tight before pulling/pushing