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Zercher day and ME lower


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Excerpt: well today was "give zerchers their full due" day. soooo....just the highlights... zercher squats: maybe the 3rd time ive done them, but this time with a wide stance and "spread the floor" 185x3 felt easy 205x3 tough...buuuut.... 225x1 there we go. that was all out effort.

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  1. #1
    Mad Scientist bignate73's Avatar
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    Zercher day and ME lower

    well today was "give zerchers their full due" day.

    soooo....just the highlights...

    zercher squats: maybe the 3rd time ive done them, but this time with a wide stance and "spread the floor"

    185x3 felt easy
    205x3 tough...buuuut....
    225x1 there we go. that was all out effort.

    Rack pulls (just below the knee): well, i got beat last time by 375

    325x3
    355x2
    375x0 didnt budge. oh...really fahker? i dont think so

    sooo.....30 seconds later
    375x1 PR ripped this one up too.

    zercher deadlifts: now this one is a toughy. i can not get down there to pick the bar up from standard deadlift height. i went 2 pins up from standard height and worked on the movement. btw, these are hard.

    95x8
    115x6
    135x5
    135x5

    just trying these out. i want to treat them like a lighter movement to increase my strength through a big range of motion, plus work the crap out of my upper back.

    so that was my day. i wanted to do some ab work, but time was not on my side. but this was a cool day for zercher stuff. i want to use these more often. i found a nice alternative exercise to add with GM's, regular deads, rack pulls.

  2. #2
    Freak Zander1983's Avatar
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    Very nice bro. You fahked it up... lol

  3. #3
    Olympian thebrute's Avatar
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    that makes me feel humble. i did some zercher squats friday and worked up to a shaky 275 for 3 reps or so. i can only imagine how zercher deadlifts will be like. other than that, great job!! those zerchers aren't fun but they will pay off!!! tb

  4. #4
    Freak Exodus's Avatar
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    im not sure why but for some reason i am very strong at zercher squats off the pins............. set at parallel height.

    last 9 week cycle. i worked up to a 365 for 3.

    this time around i will shoot for 405 for 3.

    i really like zercher's becuase i seem more built to do them.

    Good work though nate........... are you still liking wsb better than bodybuilding........... i know i am.

    X
    weight - 280/ goal - 305
    squat - 455/ goal - 600
    Bench - 315/ goal - 405
    Deadlift - 425/ goal - 585
    strick OHP - 205/ goal 250
    log - 215/ goal - 300

    In the land of the Blind, the One-Eyed Man is king.....

    -Max Payne

  5. #5
    Olympian
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    your arms are probably fahking sore today...lol

    nice workou btw, and I think you are ok for skipping abs after heavy zerchers...hahaha

  6. #6
    Da Pope Scotsman's Avatar
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    Well done.

    Cheers,
    Scotsman

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