ME Lower day ....

[Exodus]

didnt really get to do events today due to time constraint. woke up too late, then had to finish making my indian clubbells and then i had to go to work tonight.

Pin Suspended GM - 225 x 1.

Zercher Squat off pins - 405 x 3. BIIIIIIGGGGG PR!!!

Supersetted Pull thru's w/ average band straight into hyper ext w/ bodyweight. 3 x 10

went home and finally got my clubells made. went outside and did some swinging from side to side with 1 arm. then both arms - like a golf swing - i love that exercise, it totally kills your obliques and erecters in a way ive never felt. also did some swing thru's - but was swinging outside my leg instead of threw my legs like a kettlebell.

log - 105. clean for 15 reps. rest 30 seconds......... clean and press for 10 reps.

then i had to get ready for work.

oh.............. and in case you wonder why i only got 225 for 1 on my pin suspended gm........... its simple i had the pins set waaaaayyyy too low. i measured in when i was done. the bar was 2-3 inches below my hips. i checked to see how much further it would be then deadlifting off the floor. i was doing the gm from about 4-5 inches below where i would deadlift.

my zerchers were about 1-2 inches above parallel.

so whats the moral of the story - next time the gm' go up 1 pin, and the zerchers come down 1 pin.

X

 

[t3c]

nice workout man

damn that is a HUGE zerchers squat. too bad you dont have video...that would be insane to watch. how did the crooks of your arms feel?? they must have felt like they were going to fall off lol

good job

 

[Lord_Suston]

Damn that Zercher is sick, Man my zercher ain't even close to my squat numbers

 

[t3c]

Damn that Zercher is sick, Man my zercher ain't even close to my squat numbers

mine eaither

 

[Exodus]

nice workout man

damn that is a HUGE zerchers squat. too bad you dont have video...that would be insane to watch. how did the crooks of your arms feel?? they must have felt like they were going to fall off lol

good job

actually i did video it and within 3 weeks i will have an adapter so i can hook my camera up to my computer and then i will up load it for you. its cool, but the angle is from the side and you cant see how many plates are on there though.

but the problem was when i set up i was at parallel. but on zerchers when you start to squat, the bar sinks in my arms, my arms get pushed down, and my bell sinks in the fat (not my air) so i actually would push about those 2-3 inches without the bar leaving the pins...............oh well i know for next time.

oh, and no it doesnt even hurt my arms. im weird like that, when i do zerchers for more than 2 weeks, i feel no pain or major strain in my arms at all. i dont use any padding, just my arms and the bar, and as im typing, i dont have any hickies or anything.

and LS - i dont know why, but i am just very good at Zercher squats......... i wonder if you can squat in a contest like that???

X

 

[Lord_Suston]

no wonder you are good at the conan's wheel

 

[t3c]

cool...i'm actually doing a zercher asistance wave right now...they force you to push your knees out and kill my abs and glutes, hams, especially my biceps

i do them before i go out to get a good bicep pump for the ladies if you know what i'm saying

 

[Exodus]

t3c - your a freak, i just hope you know....lol

LS - well......... i wasnt too good at blue grass however.......

X

 

[Lord_Suston]

t3c - your a freak, i just hope you know....lol

LS - well......... i wasnt too good at blue grass however.......

X

You try to front squat 500lbs and walk with it . You don't even do front squats, least I think you don't

 

[Exodus]

You try to front squat 500lbs and walk with it . You don't even do front squats, least I think you don't

oh i do...... i did 4 x 10 with 135 2 weeks ago at the end of my speed lower workout. i was supposed to max on them last week but was sick.

X

 

[Lord_Suston]

would have went farther if the bar was set up better it was scvraping the ground from the get go

 

[Exodus]

would have went farther if the bar was set up better it was scvraping the ground from the get go

well i dont know if i ever told you what happend at bluegrass.

i have always practiced the conan's wheel with the traditional arm position like the zerchers.

well you remember brad pitt standing around telling us how he did them with it in a front squat position???

well after seeing him take the 400lbs conans wheel for 5 turns, i decided to go with this. so thats where i set my pin at. then at last 2nd (litterally) i got gun shy about trying something new on contest day, and decided to go with what i knew - the zercher grip. well i felt great and was moving better than i ever have, but then it just scrapes the ground and i drop it 3/4's around. i didnt readjust the pin, and your right, it was dangiling too far down.

oh well, you live and learn right!?!?!

X

 

[Lord_Suston]

True pitt did take that wheel for some fast laps, I tryed the front squat grip as well