500+ pull, 05:xx mile

[4/2/18]

Bench Press
Barx10
60x10x8

Pendlay Rows
60x10x7

OHP (from floor)
30x5, 40x5
50x3
60x1
70x1
75xF

Nice lil pump sesh.

Shoulders are feeling better than ever. Wider range of motion & less impingement since doing light (eg 10-15kg bar) behind the neck presses nearly every session.
 
[5/2/18]

Box Squat

Barx6
60x5, 100x5
120x3, 140x3
165x2x5

Curls
12.5sx10x7

Rope Pulldowns
43x12x7
 
[6/2/18]

Bench Press
Barx8
50x5, 70x5
90x3
100x2
105x2x5 - volume PB

OHP (from floor)
30x5, 40x5
50x6x4
 
Is your zercher lift a zercher dl from the floor, ie crook of elbows and up to fully locked out?

200 kg for a single is pretty impressive. BW at present?

Best I ever got was 160kg for 3, although that was about a decade ago and when I had't actually done any deadlifting before (sweaty like rapist and uni gym not allowing chalk).
 
Is your zercher lift a zercher dl from the floor, ie crook of elbows and up to fully locked out?

200 kg for a single is pretty impressive. BW at present?

Best I ever got was 160kg for 3, although that was about a decade ago and when I had't actually done any deadlifting before (sweaty like rapist and uni gym not allowing chalk).

Hey mate, that attempt @ 200kg was a fail, but I have hit 190. What I'm doing is deadlifting the weight, placing it on my thighs, then getting the bar in the crooks of my elbows & standing up. I don't have the mobility to get my arms under the bar from the floor. Is that what you were doing? Like Pavel? It's super impressive imo, wish I could do it. I haven't tried in ages though, might have to give it another crack. BW is 83kg atm

pavel-zercher.jpg
 
Yeah that's what I was doing.

It took some effort but ended up getting the flexibility in the end. There was a lot of rolling the bar down the forearms and getting it to the crook. I'm looking to start it again to assist overall strength and when I do I'll take a video.

I think I was 85 or so when I was doing it. I'm not as of this morning 205lbs so somewhat heavier.

edit- Have you had many people tell you it's bad for your back?
I sis at the beginning, then when I got to reps at 140 for some reason people stopped. I think it was partly because I asked them what their dl was, what other training they were doing, thanked them for their concerned, then told them they were too weak/unfit/annoying to give me advice.
 
[13/2/18]

Deadlift (conventional)
60x8
100x5
120x3, 140x3, 160x3
170x2, 180x2, 190x2, 200x2, 205x2
220xF - surprised I missed this because I crushed all those doubles. Probably not enough rest between sets.

Yeah that's what I was doing.

It took some effort but ended up getting the flexibility in the end. There was a lot of rolling the bar down the forearms and getting it to the crook. I'm looking to start it again to assist overall strength and when I do I'll take a video.

I think I was 85 or so when I was doing it. I'm not as of this morning 205lbs so somewhat heavier.

edit- Have you had many people tell you it's bad for your back?
I sis at the beginning, then when I got to reps at 140 for some reason people stopped. I think it was partly because I asked them what their dl was, what other training they were doing, thanked them for their concerned, then told them they were too weak/unfit/annoying to give me advice.

Yeah nice, I'd like to see it. I've had a few people come up & chat but it's always been out of curiosity and something like "I can't believe you can do that without hurting your back" rather than "you're doing it wrong & will hurt your back". Even if they are actually thinking the latter. I think you're right though- when you start repping out zerchers that are heavier than most people in commercial gyms can deadlift others have the sense to mind their own business.
 
Sorry, I've just read my post before and realise I was either tired, or using my phone (auto predict). Some of my post was gibberish.

I didn't have it happen too often. I have a 'fuck off' look on my face in the gym at the best of times.
I'll be intrigued what I can back up to, as my DL isn't too bad these days. Trying to increase my work capacity at the moment, so will get to 5's (3 sets) at 200kg before going back to increasing upper end of the lift.
I'm now also 'training' for a marathon and other bits in the interim, so may have some negative impact to what numbers I consistently put up.
 
Sorry, I've just read my post before and realise I was either tired, or using my phone (auto predict). Some of my post was gibberish.

I didn't have it happen too often. I have a 'fuck off' look on my face in the gym at the best of times.
I'll be intrigued what I can back up to, as my DL isn't too bad these days. Trying to increase my work capacity at the moment, so will get to 5's (3 sets) at 200kg before going back to increasing upper end of the lift.
I'm now also 'training' for a marathon and other bits in the interim, so may have some negative impact to what numbers I consistently put up.

I'll be following your progress if you decide to log it. :cool: Although I'm not running marathons I am trying to maintain some semblance of a gas tank.

[14/2/18]

Bench Press
60x10x7

Pendlay Row
60x10x7

OHP
30x5, 40x5, 50x5
60x1, 70x1

[15/2/18]

LISS Jog 30 mins

[16/2/18]

Bench Press
Barx10, 50x10
60x5
70x3, 80x3
90x2
100x1
110x1
115 x 1 (+5kg PB)
120xF

That was a long time coming. More volume did the trick (1 light day 7-10 sets, one medium day 5-8 sets, one heavy day 3-7 sets) Looking back it's obvious-- squatting/deadlifting 3-4 times a week (combined) vs only benching once, maybe twice. Of course the former both went up nicely while my bench stayed the same. Duh.
 
[17/2/18]

Box Squat
60x8
100x5
120x3, 140x3
160x2x3
170x2x2

Zercher Lift
70x5
100x3, 120x3
140x2
160x1

Curls
12.5sx10x7

Rope Pulldowns
50x12x7
 
[19/2/18]

OHP
Behindtheneckxheaps
Barx8x3
30x5, 40x5
50x6x6

Box Squat (Spongy Bench)
60x8
100x8x5
 
[20/2/18]

Deadlift (conventional)
60x6, 100x6
120x3, 140x3
160x2
170x2x8 - forgot chalk

Curls
12.5sx10x6

Rope pulldowns

50x12x6
 
Haven't logged much since training is all over the place, I've just been squeezing in 30ish minute sessions during my dinner break. Today:

[27/2/18]

AM
Jog 30 mins

PM
Box Squat
60x10
90x5, 120x5
140x3
160x3x2
170x2x2
180x2

Superset with

Strict Press
25x5, 35x5, 45x5
55x3
65x2x3

Nearly put up 117.5 on the bench yesterday too; finally starting to really move in the right direction.
 
Last edited:
[28/2/18]

Bench Press

Barx10
50x6, 60x6, 70x6
80x3
85x8x7
 
[3/3/18]

LISS 30 mins

[4/3/18]

Bench Press
Barx10
65x10x7

Pendlay Row
60x10x7

Curls
14sx10x5

Tricep Rope Pulldowns

26x10x5
 
[5/3/18]

Deadlift (conventional)
60x6, 100x6
120x3, 140x3
160x2
180x2x6

Strict Press
Barx10x4 (Behind the neck)
30x10x9
 
[7/3/18]

Bench Press
Barx8, 50x8
60x5
70x3, 80x3
90x2
100x1
105x3
105x2x3

Strict Press
30x8
40x8x4

Issues with my stomach lately, last month or so. Trouble keeping food down, reflux (in the mornings especially). In b4 pregnant. Not sure if it's stress, diet, or something like a hiatal hernia. Hopefully it goes away on its own.
 
[8/3/18]

Box Squat (Back)
60x5, 100x5
120x3, 140x3
160x3x4

Box Squat (Front)
60x5
100x3
120x2
140x2
130x2x4

Pull-Ups
BWx8x7
 

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