View All Posts: WBKid
| » Zerchers & Deads (Go to post) | 01-11-2016 @ 13:39 | ||
| [31/10/16] Walk (5 mins), Slow Jog (20 mins, 3.2km), Jump Rope (10 mins) [1/11/16] Sumo Deadlift 60x5, 100x5, 120x5 140x3, 160x3 180x3 160x3, 150x3, 140x3 Pullups x8x5 Hip Thrust 100x10 140x10x3 | |||
| » Zerchers & Deads (Go to post) | 30-10-2016 @ 15:42 | ||
| [30/10/16] Walk (5 mins), Slow Jog (30 mins, 4.7km), Jump Rope (5 mins) | |||
| » Zerchers & Deads (Go to post) | 29-10-2016 @ 10:54 | ||
| [28/10/16] Bench Press 50kgx5, 55x5, 60x5 70x5, 75x3 87.5x9 80x3 75x3 70x10 DB Press 30sx10x3 DB Skullcrushers xwhatever Pulldowns xwhatever Dips Bodyweightx8x3 Bodyweight: 85.3kg | |||
| » Zerchers & Deads (Go to post) | 26-10-2016 @ 15:42 | ||
| [26/10/16] Zercher squat [from floor] 60kgx5, 100x5, 120x5 140x3 150x3 130x3, 120x3 DB Split Squats 30'sx5x3 No energy, just happy to get it done. | |||
| » Zerchers & Deads (Go to post) | 25-10-2016 @ 11:10 | ||
| [25/10/16] Atlas Stones [lift & place] 45kgx1x5 45kgx1x5 50x1x3 50x1x3 75x1x2 75x1x2 90xF 90x1x2 First time trying strongman movements - these felt pretty good, & my back held up fine which was great. I think I'll be good for the 100kg stone next time. Farmers Walk 90kg p/s, ~20m dashes Tyre Flips Various | |||
| » Zerchers & Deads (Go to post) | 25-10-2016 @ 11:10 | ||
| [23/10/16] OHP 30x5, 35x5, 40x5 45x3, 50x3 55x6 50x3x2, 47.5x3 Zercher Squat [From floor] 80x10x3 Cable Upright Rows 35x10x3 Seated DB Press 20sx10x3 | |||
| » Zerchers & Deads (Go to post) | 20-10-2016 @ 11:59 | ||
Wiegieboard said: Strong mile time there bud. How often do you run? Thanks mate. At the moment, not at all. My ankle has been a bit off for about 4 months now, so my conditioning is pretty bad. I have been meaning to add it back in though. When I did the PB, once or twice a week. I'm probably more gifted as a runner but lifting heavy s**t is way more fun. | |||
| » Zerchers & Deads (Go to post) | 20-10-2016 @ 11:57 | ||
| 10/10/16 Was o/s but managed to get this done at one of the locals. Zercher squat [from floor] 60kgx5, 100x5 120x3 140x3x2 140x5 Bench Press 60x5, 65x5, 70x5 75x3, 80x3 85x8 [20/10/16] First session back. Warm ups felt lighter than ever, but not surprisingly I was a bit weaker for the heavy stuff. Can't believe there's only a bit over 2 months left to eek out some final 2016 gains. Sumo Deadlift 60kgx5, 100x5, 120x5 140x3, 160x3 180x5 170x3, 160x3, 140x5 Weighted Pullups xwhatever Low Rows 60x10x3 | |||
| » Zerchers & Deads (Go to post) | 05-10-2016 @ 16:49 | ||
| [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 | |||
| » Zerchers & Deads (Go to post) | 04-10-2016 @ 14:08 | ||
| [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 | |||
| » Zerchers & Deads (Go to post) | 01-10-2016 @ 14:22 | ||
| [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 | |||
| » THE ZERCHER CLUB (Go to post) | 01-10-2016 @ 11:05 | ||
LaTuta said:So i see one is allowed to wear 4 quadruple ply spf approved suits to zercher? sweatpants & a wife beater are preferred | |||
| » Zerchers & Deads (Go to post) | 01-10-2016 @ 10:52 | ||
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) | |||
| » Zerchers & Deads (Go to post) | 30-09-2016 @ 10:00 | ||
| [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. | |||
| » Zerchers & Deads (Go to post) | 30-09-2016 @ 09:59 | ||
| [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 | |||