mrbeige's road to.....

19th December - Workout 1 - Overhead day

Rotator Cuff warm-up

Clean (on 1st rep) and Strict Press (4x1-3, 90%x3, 80%x5)
Barx10 (warm-up)
50x3
60x2
72.5x1 PB + 2.5kgs
75xF + 1 assist
65x3
57.5x5
Awesome! The 72.5 went up no bother at all. With a bit of luck the 75 will go next week.

Clean (on 1st rep) and Push Press (4x1-3, 90%x3, 80%x5)
80x1 clean only
92.5x1 PB + 2.5kgs
95xF
82.5x3
75x5
Yeah! The 92.5 went easily. The 95 just wouldn't lock-out, but the clean was a PB!

Face Pulls (4x8-12)
130lbs x12 + 20lbs
140lbs x12 + 20lbs
150lbs x10 + 30lbs
150lbs x10 + 20lbs

Skull-crushers (5x6-9)
40x10 + 10kgs
40x8 + 5kgs
40x5 - 3reps
35x9 - 5kgs
35x8 - 5kgs
Started heavier this week

Seated BB Curls (5x6-9)
42.5x7 + 1rep
40x8
40x5 + 1rep
37.5x7 - 1rep
37.5x6 + 1neg

Awesome session tonight. Pleased as fook with the three PBs. Hopefully the 75 and 95 will go next time, they were both pretty close. A good start to the week anyway

Your goals sound a lot like where i would love to be. From what i have read you will be flying along. Nice one for quiting smoking. Good luck with the strongman training

Well, I hope so mate Had been smoking for far too long. Quitting was the best thing I've ever done! Cheers

21st December Workout 2A - Dead/Squat Day - Gym

1.5” Deficit Deadlift
Warm-up
60x10
90x5
120x5
145x2 (speed)
145x2 (speed)
145x2 (speed)
145x2 (speed)
145x2 (speed)
145x2 (speed)
145x2 (speed)
145x2 (speed)
Went for speed off the floor and it was pretty much from the floor!

Dead-stop Zerchers (5x1-3, 90%1RMx3, 80%1RMx5)
100x1
105x1
110x1
115x3 PB
120x2 PB
125x1 PB
130x1 PB
117.5x3
105x5
Feck me these hurt my arms. Good though

Smith Split-squat
50x6x2
60x6x2
70x6x2
75x6x2
Stick these in for a little extra leg work

Core Work

Kneeling Cable Crunches (5x15)
170lbsx15 + 10lbs + 3reps
180lbsx15 + 10lbs + 3reps
180lbsx15 + 10lbs + 3reps
180lbsx15 + 10lbs + 3reps
180lbsx11 + 10lbs - 1rep

Hanging Knee Raises
30secs
25secs - 5secs
20secs - 5secs
15secs - 5secs
Grip was funked from the rope crunches and deads!

Pretty good session. The Zercher PBs were really only PBs as I'd not done them for a max before. Still, it has set the bar for the next time.

YEP, on both counts! They caned my arms just with 100kg, but I'm thinking that maybe I'm just a soft arse.

Set Wayne Chowdrey's 190kg in your sights. That's something to aim for

Me, well I'm setting you in my sights for zerchers!!

PMSL! You'll get used to it. They hurt mine the first time I went up to 100kgs. Wayne managed 200kg t'other day! Holy s**t balls, that is heavy. I'll aim for that.....might take me a while though LOL

To confirm, when I said 1.5", I meant from the bar to the top of the block, rather than on a 1.5" block....I even took a picture....

[IMG]http://i98.photobucket.com/albums/l279/mrbeige/Sugden/IMAG0347...

Then I think that's a 7.5" deficit. Don't sell yourself short

Haha, indeed. The block was probably 7-8" high with the bar literally sat on the top of my shoes!

Greetings fellow zercher fan!

What height do you start them from?

Greetings!!

I start from the floor, but pull the bar onto my thighs first. Here is a video of me doing them at 60kgs....

I sometimes do them like that.

Intresting lift the Zerchers. What do you think is the max weight you can go to before the bar hurts the arms too much? I have never tried them but it looks as tho maybe the amount of weight could be limited by the arms not legs.

I don't find it overly uncomfortable on the arms personally.

It wasn't hugely painful at 130, with no sleeves or anything, just a little bit uncomfortable I guess. I think you'd just toughen up to them. It's tougher on lower back and legs than it is arms, I reckon.