Welcome to my Log

[SaiBoT]

Having a "congrats on new PR" icon on my browser would save me from having to type this out again.

Congratulations anyway, though.

I like Zerchers but have a hard time tearing myself away from conventional squats. Recently I came across the idea of doing them explosively for 12-15 reps as an ab exercise. Lower body has been:
Front Squat
Hamstring
Zercher
etc.
for 3 weeks now and it's been all good. Feels I'm really getting the bang for my buck. Also no forearm problems this way.

Haha thanks bro. Yeah doing Zerchers too for increasing my core/abs strength and stability (Scots recommended it to me). But no way I'm losing back squats @ least no yet haha

Those exercises are you doing them as a circuit or a normal set up?

I wanna try this thing like a triset all done with front squats max weight for 3 reps when I'm ready for it:

A1 Front squats 1x3
A2 Back squats 1xfailure
A3 Zercher Squats 1xfailure

I had my girlfriend doing something like it with higher reps, she almost passed out and i wasn't trying to be mean to her

 

[fortunatesun]

As a normal set up though circuit would be good also. I'll file that idea away for when needed.

It's a good mix. You get an added compound exercise. Really makes you feel you've done lower body in true concept instead of just 'legs/lower back throw in some abs'.

 

[SaiBoT]

As a normal set up though circuit would be good also. I'll file that idea away for when needed.

It's a good mix. You get an added compound exercise. Really makes you feel you've done lower body in true concept instead of just 'legs/lower back throw in some abs'.

Yeah totally makes sense working it as a whole piece.

 

[SaiBoT]

TODAY

DEADS

1x7 65lbs
1x6 155lbs
1x5 245lbs
1x3 315lbs double overhand
1x2 385lbs mixed grip
1x2 435lbs ---- PR (60lbs from goal) used belt and straps on this set only. Felt my left pec contract painfully on the 2nd rep,wanted to do one more rep, but had to restrain myself and save my CNS for next week, maybe 3 or 4 reps with the same weight

DEFICIT DEADS

1x8 295lbs --- managed 3 more reps than last week with the same weight.

Some ab work, i can feel my core getting stronger, reps on deads went smooth

 

[ExtraMile]

I hurts because my forearms are getting thicker , but yeah I'm working on it, I have elbow bands too.

yeah from all the heavy deads and zottman curls!! about time too haha, you'll have to show me next time your on msn

 

[SaiBoT]

Yesterday

Bench

1x5 135lbs
1x5 165lbs
1x5 195lbs
1x3 215lbs
1x4 225lbs --- it sucked, i had my girlfriend spotting me and my setup kinda sucked too, Sunday was also my last birthday party for this year so I really trashed myself all the way.

 

[SaiBoT]

TODAY

BOX SQUATS

1x5 115lbs
1x5 185lbs
1x5 255lbs
1x3 325lbs
1x2 375lbs added belt and knee bands from here on
1x2 395lbs ---- PR

OLY ATG SQUATS

1x3 185lbs knee bands
1x3 255lbs knee bands
1x1 305lbs knee bands and belt
1x1 325lbs knee bands and belt --- PR too, very happy with this one actually.

Machine crunches

1x15 50lbs
1x15 70lbs
1x15 90lbs
1x15 110lbs

Weighted Leg Raises alternated with weighted hypers

1x12 12.5lbs ss 1x12 25lbs
1x12 12.5lbs ss 1x12 35lbs

Did also some foam roller work and broomstick twists throughout rests...

Got some cumpliments on my squats which made me feel quite good

 

[Bigpimpin10]

keep going bro..keep pushing yourself! your doing great

 

[SaiBoT]

Thank you bro!

 

[SaiBoT]

TODAY am workout

BB CURL back against wall

2 warmup sets
1x8+6+6+2 rest-pause with 50lbs worth of plates

DB SCOTT CURL

1 warmup set
1x8+6+6 rest pause with 25s

DB INCLINED CURL @ 45 degrees

1 warmup
1x8+7+5 rest pause with 25s

DC bis stretch

MACHINE CALF RAISES

3 warmup sets
1x15+12+15 rest pause with 110lbs

DC calf stretch

LEG CURL

5 warmup sets
1x7+5+3 160lbs these were tough

Lowerbody stretches for 10 minutes

LATERAL MACHINE CRUNCHES

1 warmup set
2x12 60lbs per side

Some ab vacuum exercises and that's it.