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» if a donkey (Go to post)12-04-2013 @ 22:10 
Glide, I think the circle would be to small for a donkey to use the rotational technique.
» THE ZERCHER CLUB (Go to post)12-04-2013 @ 21:49 
Post Edited: 12.04.2013 @ 21:50 PM by unit94
I did a 210 zercher squat tonight! Grin my s**tty Iphone doesn't do video however so there is no evidence Unhappy zerchers do seem a lot harder out of the rack than from pins.
» Ermm here goes (Go to post)12-04-2013 @ 21:15 
12.4.13

I was gonna take a few days off but I watched the giants live qualifier earlier and it made want to train. I went to a different gym as it was pretty late.

bike
5 minutes to warm up

squats
20 x a lot
60 2x6
100x4, x1
140x1
180 2x1 (the first single was terrible as I wasn't paying attention also the squat rack pins were too high so I had to drag the bar off lol)
200x1 (I used the lower pins for this one but as I was unracking it the bar bounced off the higher pins so I went for the higher pins for the next set)
220 x1 (I really wasn't focussed on this but it went up and its a 5kg beltless PB)

zercher lifts
60 x several attempts, I couldn't get my stance in the right position to be able to hook my arms underneath.

zercher squat (the lowest pins on the squat rack were too high!!! dragging it out of the rack again)
60x3
100x3
belt on
140x1
I had to make a little step at this point to unrack the bar cos it was starting to bend.
180x1 (not fun)
got some more mats to make the step abit bigger
210x1 fail 2nd (there was no way I was getting this back on the rack so I went for another rep and dropped it onto safety pins default PB)

leg extensions
stack x40

done!
» Ermm here goes (Go to post)12-04-2013 @ 14:24 
JackRevans said:Good work brohan


Thanks broku
» first 300 squat (belt only) (Go to post)11-04-2013 @ 23:50 
That looked like a warm up!
» Ermm here goes (Go to post)11-04-2013 @ 22:50 
11.4.13

Session 2
After alot of food I got some energy back!

Running to warm up

Log c+p
65x5 (1 clean)
65x3 (1 motion)
85x3 ( 1 motion)
105x2 (1 motion)
130 2xfails (tried 1 motion and couldn't lock it out)
105x10 (5 one motions, 1 clean and strict, 2 clean and push press, then I cleaned it and dropped it straight back down then I got shouted at, 1 more clean and push press then I got shouted at some more then a final clean and push press. I was f**ked after this lol 10 rep PB plan was 100 for 10 so im ahead of schedule. I've got 7 ish weeks to get to 120x10.

Then I did about 600 yards jogging
Then a little circuit, running, lunges, side-steps
Bit of stretching then off home.
» Tacky problem (Go to post)11-04-2013 @ 17:05 
bertie said:Try spider tack light at this time of year it works a treat.


This.
» Ermm here goes (Go to post)11-04-2013 @ 16:46 
11.4.13

I was feeling dead when I woke up but I had a decent session
Quick warm up
Deadlift
60x6, x6
100 2x3
140x1
180x1
Belt and straps on
220x1
240x1
285x2 fail 3rd (first two flew off the floor and as soon as it got above my knee it dug into my thigh and I had to hitch both of them like f**k, third one failed just at the knee, still a 2 rep PB though)

Strict press
20xloads
40x10
60x5
80x2
100x1
110x1
115x1 (grinder!)

Push press
100x3
120x1
130xfail (triceps werent there)

Z press
60x6
65x6
70 1x5, 1x6

Klokov press
20x10
30x10
40x8
50x8

Seated lateral raises
10's x15
15's 3x15

Done, I need a rest!
» Hulks Strongman Division, strongman gym Rotherham (Go to post)10-04-2013 @ 23:06 
Sounds great, I'll probably go for a session at some point.
» Ermm here goes (Go to post)10-04-2013 @ 22:03 
https://www.facebook.com/photo.php?v=10151298895516580&set=o.16...

hope that works, it seems I come up on my toes abit at the bottom, need more flexibility! you cant really see the plates but its 180kg honest Grin
» Ermm here goes (Go to post)10-04-2013 @ 21:34 
10.4.13

Session 2 weightlifting

s**t load of oh squats and dislocations with broomhandle to warm up
same again with a technique bar

Overhead squats
20xalot

Snatch balance
20x afew

Hang snatch
20x5
30 3x3
Then we did a single on the minute for 10 minutes
40 10x1 (shoulders are loosening up abit)

Hang clean
40x3
60x5
80x3
100 2x1
Singles on the minute for 10 minutes
120 9x1 with 1 fail (really happy with these, I'm learning to actually get under the bar, with the fail I didn't get my elbows up so I lost it forward. Full clean PB)

Power jerk
60x3
80x3
100 2x1
Singles on the minute
110 4x1
120 5x1 (1 fail so I had to power clean it back up which was hard, these felt decent)

Squats
60x5
100x5
120x5
140x5
160x5
180x5

Nice and comfortable.
Done, I've got a vid of my 180 front squat from last week so I'll put that up when I get in.
» THE DRAGON 2.0 (Go to post)10-04-2013 @ 18:12 
Very strong jerks, that deadlift volume is just evil!
» Ermm here goes (Go to post)10-04-2013 @ 18:07 
10.4.13

Warmed up abit

Bench press
20xloads
40x10
60 3x10
80x3
100 2x3
120x2
142x4 (this didn't feel right)
150x2 (s**t again)
My chest was feeling weak so I tried something different
Lowered to just off my chest spoto style
100 3x5, 1x12 (these are hard)

Close grip incline paused
60x10
80x5
100x5
120x3
130x2 (PB without sleeves)

Dumbbell flat bench
25's x15
30's x12
40's x8
50's x11 (rep PB)

Did some more benching to just above chest again
60x20, x18, x15 (burning! I tried my grip about an inch narrower and it felt stronger)

Done, weightlifting in abit.
» Mid morning hunger (Go to post)10-04-2013 @ 15:14 
brownbear said:
Eek Eek Eek


But... Wait... I didn't say that... It's not fair... That's not my quote...
» Mid morning hunger (Go to post)10-04-2013 @ 15:09 
50 cocktail sausages is a good library snack Grin

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