Zerchers for the win ! …but they are brutal …nice squat work as always Crippler
Yep, zerchers make you strong.
3/17/17
EZ Bar Skull Crushers:
4 sets x 15 reps x 95
One Arm Extensions:
4 sets x 10 reps x 45
Straight Bar PD:
4 sets x 12 reps x 125
Cable Extensions:
4 sets x 10 reps x 100
Poundstone Curls:
74
52
Hammer Curls:
4 sets x 10 reps x 55
Concentration Curls:
4 sets x 10 reps x 40
Treadmill:
10 minutes / 104 calories
Dang it all…
[quote=“Crippler56, post:977, topic:202537”]
Probably a year ago I was using 80s.
I used 80 for rows yesterday…So I’m a year behind 
3/21/17
Deficit Deadlift:
135 x 10 185 x 3, 225 x 2, 275 x 1, 345 x 1, 440 x 1, 410 x 1, 315 x 5, 315 x 5
Laying Leg Curls:
4 sets x 10 reps x 155
I’m coming off 10 weeks of nightshift at work. I go back to days tomorrow. With the crappy sleep schedule, some nights are better than others. Last night was an “others.” I was awake off and on from 0300. I was dragging ass in the gym. I even drank a pre-workout and coffee. I also went to bed with a migraine and woke up with the same.
Today was with final week of my deficit cycle. When I started pulling I knew it was not going to work. Everything was a struggle. I had more sets planned, but I called it a day.
The good news is I continued to work on a modified sumo stance during warm ups. I also tried it on the 315 set. I did one set sumo and the second set modified. I felt stronger modified, but I have yet to pull real weight. I am going to do another cycle of deficits, after doing this week over. When I do I think it will be all modified.
Not to go on, but I want to brag on my daughter. She is a really good tennis player. The has another match tonight. Thus far this season she and her doubles partner have played three matches, and have yet to lose a set. It’s nice to see all the money I have spent in lessons paying off. They are both only sophomores, so it is exciting to see how far they will go by the time they are seniors.
1 Like
Congrats to your daughter. Reads like your money’s well spent on her.
I think so. Tennis not a cheap sport. I was talking to the coach, and he expects them to get past districts this year and make state. He is confident they can get state trophies in the next two years, if they continue to work hard and improve.
3/24/17
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 315 x 1, 345 x 2, 385 x 1, 315 x 3, 275 x 5, 255 x 6, 255 x 10
Svend Press:
4 sets x 30 reps x 3 plates (10s)
Handstand Pushups:
4
Treadmill:
13 minutes (just fast enough to talk to my friend)
385 was supposed to be two reps. I took it off the rack and it felt really heavy. I struggled with on rep. I knew there was no way for a second set, so I stopped. 255 was supposed to be 10 reps. I had my buddy stand by in case I dropped it on my head. He claimed I counted wrong, and only did six reps. I’m not sure I believe him, but he ordered me to do it again. I then hit 10 reps.
I’ll try 385 for two again next week. It took me a couple attempts to get 380 x 2, so it’s all good.
I went home for handstand pushup. I stayed at my PR of four.
Now a tennis update. My daughter’s team had an out of town meet last night. She and her partner played the number one team. They looked terrible the first set and lost 1-6. I think it was a wake up call. The coach, who told me this or a loss would be good for them, had some words for them between sets. They won the second set 6-1. They then won a tie breaker set 10-8. I’m a pretty proud dad to see them fight that hard. At some point they will lose, and that’s good. You just want to see your kids work hard and learn.
Awesomeness ! Love it !!
Thanks OG. I’m very proud of the people both my kids have become.
3/25/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 400x 3, 440 x 3, 460 x 3, 345 x 10
Zerchers:
225 x 5
245 x 3
280 x 2
305 x 1
305 x 1
Leg Extensions:
4 sets x 10 reps x 185
Treadmill:
15 minutes / 176 calories
This was a repeat of my last squat day, except better and stronger. I can now move forward. I attempted 305 on zerchers twice, because the first set was messed up. I hit the rack as I backed out and my depth sucked. I decided to go for it again. It was clean and much better.
Good work on squats. Bet your daughters are equally proud of you.
Thanks Biker, She is a great kid. I’m not sure where it comes from. My son is a good dude too. He is going to college and working his but off. He is working for parks and rec in the ball fields. There is a huge Little League tournament going on this weekend. He worked 17 hours yesterday and is back at it again today. Hard work is missing on most young people today.
3/26/17
OHP:
45 x 10, 65 x 10, 95 x 5
4 sets x 5 reps x 125
BB Shrugs:
4 sets x 10 reps x 405
Kroc Rows:
4 sets x 10 reps x 140
Treadmill:
20 minutes / 223 calories
Not much going on here today.
3/27/17
Farmers Walk:
4 sets x 4 times around the gym x 75
Above Head Plate Carry:
4 sets x 4 times around the gym x 45
BB Hold:
2 sets x 15 seconds x 315
1 set x 10 seconds x 405
Once a month I am trying to do a day where I just pick up stuff. Today was the day. You kind of look stupid, but it is a nice change. I also think it builds real strength.
Minimally, a killer handshake. Guaranteed.
3/29/17
Deficit Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 345 x 1, 440 x 1, 410 x 1, 385 x 1, 365 x 3
Rack Pulls (from knees):
340 x 5, 390 x 5, 430 x 3, 480 x 2
Laying Leg Curls:
4 sets x 10 reps x 125
That will do it for my eight week cycle of deficit deads (really more because I pull every 8 to 13 days). I plan on starting over and doing them for another eight weeks. This time with my new modified sumo stance. The only time I used it today was for the set of 365. It felt pretty strong.
I follow a guy named Alpha on the training logs section. This guy’s in his early 30s, competes in strongman events, runs his own gym, and I think he was special forces something military. He posted about a 17 minute video on pullups 5 days ago and around 11:48 he’s doing handstand pushups facing away from wall. Either way they work the same.
It should be. I know you were right, they make you stronger.
4/30/17
Tate Press:
4 sets x 10 reps x 45
One Arm Extensions:
4 sets x 10 reps x 45
Kickbacks:
4 sets x 15 reps x 35
Cable Extensions:
4 sets x 10 reps x 100
Poundstone Curls:
80
50
Hammer Curls:
4 sets x 10 reps x 55
Reverse Hammer Curls:
4 sets x 12 reps x 35
Treadmill:
25 minutes / 305 calories
I finally have a day off from work. My friend and I put on some training this week that will hopefully save some lives. It was a lot of work, but it was worth it.
1 Like
4/2/17
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 315 x 1, 345 x 2, 385 x 2, 315 x 3, 275 x 5, 255 x 10
Crossover:
4 sets x 12 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates (10s)
Handstand Pushups:
4
I felt good and locked into today. 385 for two was a two rep PR. I still can’t get beyond four for handstand pushups. I’m really not even sure what a good number is. Perhaps Biker can fill me in.
Another PR! 390 can’t be far away!