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Zerchers & Deads

WBKid		Zerchers & Deads	22-09-2016 @ 06:12
Member 6119, 21 posts	I enjoy fitness & mess around with a number of different disciplines, but as per the thread title at the moment my favourites are deadlifts & zercher lifts. There's a bunch of strong dudes here! I look forward to browsing through the logs & hopefully picking up a thing or two that will help my training. All time PR's: Deadlift: 210kg Zercher Squat: 180kg Zercher Lift: 180kg Bench Press: 110kg Overhead Press: 72.5kg Split Squats: 50kg DB's for reps Weighted Pull-up: +45kg 100m sprint: ~12 seconds 1 mile: 5 min 54 2km: 7min 37 Captains of Crush - #1.5, working toward the #2 Current Bodyweight: 83.8kgs

StevenFatty		...	22-09-2016 @ 13:36
My name is Steven , I am a fatty. Member 6048, 393 posts	Hello. Those lifts are good, especially considering your weight. You have an acceptable basis of strength, and from this you can build much more if you choose to. I will follow your progress.

Wayne_Cowdrey		...	23-09-2016 @ 11:05
Still got a little bit of strength Member 400, 22990 posts	Some good numbers there.

WBKid		...	24-09-2016 @ 03:51
Member 6119, 21 posts	[24/9/2016] Zercher Squat [From floor] 60kgx5, 100x5 120x3, 140x3 162.5x3 [REP PB] 140x3, 130x3 100x5 Bulgarian Split Squats 30sx5x5 Simple but satisfying. Big difference between doing the split squats fresh and a bit fatigued. The weight didn't feel heavy but I blew up a bit - the sweat was really pouring off today.

WBKid		...	24-09-2016 @ 03:54
Member 6119, 21 posts	Post Edited: 24.09.2016 @ 03:55 AM by WBKid StevenFatty said:Hello. Those lifts are good, especially considering your weight. You have an acceptable basis of strength, and from this you can build much more if you choose to. I will follow your progress. Cheers fatty. I'm looking to bulk up to around 85/86kg. Strength wise I'd like to at least hit a (gym) total of 545kg/1200 pounds, & then go from there. Pressing is my big weakness. Wayne_Cowdrey said:Some good numbers there. Thanks mate! Love your monster zercher lifts.

WBKid		...	25-09-2016 @ 06:03
Member 6119, 21 posts	[25/9/16] Bench Press 50x5, 55x5, 60x5 70x3, 75x3 85x9 80x3, 75x3, 70x3 DB Chest Press 27.5sx10x3 Pallof Press 17.5x15x3 Sumo Deadlift 60x5 100x5x3 Hip Thrust 100x5 140x10x3

WBKid		...	27-09-2016 @ 13:10
Member 6119, 21 posts	[26/9/16] Sumo Deadift 60x5, 100x5, 120x5 140x3, 165x3 195x3 170x3, 150x3, 140x3 Skipped assistance because I had to go back to work, but mostly because I'm a b**ch as I could have just done it afterward. I'll try add it in at some point later this week.

WBKid		...	30-09-2016 @ 09:59
Member 6119, 21 posts	[29/9/16] Jump Rope 1min x 3 OHP Bar, 30x5, 35x5, 40x5 45x3, 47.5x3 55x5 50x3, 50x3 Zercher Squat [From floor] 80x10x3 Seated DB Press 20sx10x3 Cable Upright Rows 31x10x3

WBKid		...	30-09-2016 @ 10:00
Member 6119, 21 posts	[30/9/2016] Zercher Squat [From floor] 60kgx5, 100x5 120x3, 140x3 165x2 140x3, 130x3 100x5 Bulgarian Split Squats 30sx5x3 I messed up the top set of zercher squats, but an otherwise solid session.

StevenFatty		...	30-09-2016 @ 22:28
My name is Steven , I am a fatty. Member 6048, 393 posts	You are doing some interesting movements.

WBKid		...	01-10-2016 @ 10:52
Member 6119, 21 posts	Post Edited: 01.10.2016 @ 10:54 AM by WBKid Through trial & error I've found that these exercises (for me) are best for both gaining strength & correcting my lower back - especially z squats, hip thrusts & pallof press. My back has been rubbish since 16, but now at 29 it feels better than ever (now watch me injure it tomorrow)

WBKid		...	01-10-2016 @ 14:22
Member 6119, 21 posts	[1/10/16] Bench Press 50x5, 55x5, 60x5 70x3, 75x3 87.5x9 [REP PB] 80x3, 77.5x3, 75x3 70x5 DB Chest Press 30sx10x3 Dips Bodyweightx10x3 Hip Thrust 60x5, 100x5 140x8x3 Sumo Deadlift 60x5, 100x5 140x3x3

WBKid		...	04-10-2016 @ 14:08
Member 6119, 21 posts	[4/10/16] Sumo Deadift 60x5, 100x5, 120x5 140x3, 165x3 197.5x3 [REP PB] 170x3, 160x3, 150x3 140x5 Weighted Pullups Bodyweightx5 +5kgx3x2 +10kgx3 +15x7 +10x3 +5x3 Bodyweightx5 Low Rows 57x10x3

WBKid		...	05-10-2016 @ 16:49
Member 6119, 21 posts	[5/10/16] OHP 30x5, 35x5, 40x5 45x3, 50x3 60x3 50x3, 45x3 45x5 Zercher Squat [From floor] 80x10x3 Seated DB Press 20sx10x3 Pulley Upright Rows 64x10x3

Wiegieboard		...	05-10-2016 @ 18:25
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	WBKid said:I enjoy fitness & mess around with a number of different disciplines, but as per the thread title at the moment my favourites are deadlifts & zercher lifts. There's a bunch of strong dudes here! I look forward to browsing through the logs & hopefully picking up a thing or two that will help my training. All time PR's: Deadlift: 210kg Zercher Squat: 180kg Zercher Lift: 180kg Bench Press: 110kg Overhead Press: 72.5kg Split Squats: 50kg DB's for reps Weighted Pull-up: +45kg 100m sprint: ~12 seconds 1 mile: 5 min 54 2km: 7min 37 Captains of Crush - #1.5, working toward the #2 Current Bodyweight: 83.8kgs Strong mile time there bud. How often do you run?

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