Lifting, Sprinting & Mobility ... ing

[19/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5
60 x 10

Zercher Squats
50kg x 10
65 x 8
100 x 5 (PB)
60 x 8

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 8

DB Split Squats
Bodyweight x 8
38kg x 5

Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5
Bodyweight x 8

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Cold Showers: 46/100

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Nice session. Equaled my best x5 Split Squats. Also into 3 figures with the Zerchers. I don't wanna get too far ahead of myself, but it was really easy too :D
 
Thanks Thom! I got greedy today & cranked them up a little further still :D

[20/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5
60 x 10

Zercher Squats
60kg x 8
70 x 8
100 x 5
110 x 5 (PB)
60 x 8

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5 (PB)

Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5
Bodyweight x 8

Had one of those days where I just felt 'on', so decided to go for a few PB's. The Zerchers still feel easy. I really love this lift ... It feels so much more comfortable than back squatting for me. I definitely recommend this variation to anyone with long femurs & a short torso.

From what I've read, the biggest criticism of Zerchers is that you can't load up that much weight with them. Well, today with 110kg my forearms didn't feel any pain at all. It's interesting - I've developed a kind of 'sweet spot' on my arms - & once the bar is in there, I can feel it 'lock in', and hold it easily. While 110 isn't exactly big boy weight, I'm really confident I could put a lot more on there.

I have to remain patient though. Building them up gradually has worked so far, and I can't get ahead of myself. I'm going to persist with adding 2.5kg a week, & go back to 100kg as my working set.

The Split Squats felt great, & I'm happy to start using 40kg DB's for my working set(s) now.

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Cold Showers: 47/100
 
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[21/2/15] Mobility: Modified Limber 11

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Strength (Light/Deload Day): Bench Press
Bar x 12
50kg x 10
60kg x 10
60kg x 10
50 x 10

Zercher Squats
50kg x 10
60 x 10
60 x 10
50 x 10

OHP
25 x 10
25 x 10
25 x 10

Pull Ups
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6

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Cold Showers: 48/100

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Knee is still troubling me just a little bit, so still no sprinting/gpp. To be honest, I'm not missing it. I'm tempted to focus solely on strength for a few months.
 
[22/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5 <=== Needed a little assistance on the last rep :/
60 x 10

Zercher Squats
50kg x 10
70 x 8
100 x 5
120 x 3 (PB)
120 x 1 [Form Check]
50 x 10

OHP
Bar x 8
35 x 8
57.5 x 5
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5

Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5
Bodyweight x 8

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Cold Showers: 49/100

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Disappointing with the bench. Perhaps I didn't take quite enough rest time today.

Zerchers ... I didn't take my own advice and decided to throw some more on, more PB's. For 120 the strength is still easily there, which is pleasing, but now I have to be really mindful of technique - it did break down a little for the 120 triple. The weight had me leaning forward and rounding a bit. I just need to focus, and remember that I can sit back in this lift a lot with no danger of falling backwards. When I sit back everything is great. I did it again for a (briefly) paused single and it looked better.
 
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[23/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
50kg x 8
70kg x 8
97.5 x 5
60 x 10

Zercher Squats
60kg x 10
80 x 8
110 x 5
60 x 8

OHP
Bar x 8
35 x 8
57.5 x 5 <=== These aren't getting any easier, and there was a weird popping/clicking in my elbow.
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5

Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5
Bodyweight x 8

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Cold Showers: 50/100

My body has adapted to these now, almost too well. There's no longer a really powerful jolt, but I still just intuitively feel there's something to them. Will keep going to 100.

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It's been a fairly hard last 5 days. No running/gpp meant lifting instead. Body is a little worn out, will rest tomorrow and have a light session the day after.
 
[24/2/15] Rest, Mobility: Modified Limber 11

I've been going to the pool & doing some gentle exercise/sauna on rest days for the last few weeks. I'm not a big fan of the latter. It always seems like a good idea at the time, but I just end up feeling dehydrated & "relaxed" [read: weak & lazy]. Maybe if I took a water bottle in it'd be different, but I'm not feeling any benefits

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[25/2/15] Mobility: Modified Limber 11

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Strength (Light/Deload Day): Bench Press
Bar x 12
50kg x 10
60kg x 10
60kg x 10
50 x 10

Zercher Squats
50kg x 10
60 x 10
60 x 10
50 x 10

OHP
30 x 8
30 x 8
30 x 8

Farmers Walk
50kg DB's x whatever. My grip sucks.

Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8

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Cold Showers: 53/100
 
[26/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
52.5kg x 10
72.5 x 8
97.5 x 5
60 x 10

Zercher Squats
50kg x 10
65 x 8
105 x 5
60 x 10

OHP
Bar x 10
35kg x 8
60 x 4 <=== Still can't quite get 5
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5 <=== These felt heavy today.

Pull Ups
Bodyweight x 8
+10kg x 5
+25kg x 5
Bodyweight x 8

RKC Plank
1 min x 3

*********************************

Cold Showers: 54/100
 
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[27/2/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
52.5kg x 10
72.5 x 8
100 x 3 <=== Gym was empty today so there wasn't anyone to spot me ... decided to bump the weight up & do some sets of 3.
100 x 3
60 x 10

Zercher Squats
52.5kg x 10
72.5 x 8
105 x 1 [Form check]
105 x 3 [Form check]
105 x 5
60 x 10

OHP
Bar x 10
35kg x 8
60 x 3
60 x 3
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5

Pull Ups
Bodyweight x 8
+15kg x 5
+25kg x 5
Bodyweight x 8

RKC Plank
1 min x 3

*********************************

Cold Showers: 55/100

I'm off to Malaysia/Vietnam for a couple of weeks in a month from now. Looking forward to it, but not to the strength losses! I'll have to make the most of the next 4 weeks.
 
[28/2/15] Mobility: Modified Limber 11

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Farmers Walk (Plate Pinch)
15kg plates, 1 lap x 10

Neck Harness
2.5kg x 20 [Pull]
10 x 20 [Pull]
2.5kg x 20 [Push]
10 x 20 [Push]
2.5kg

2.5kg


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[1/3/15]

Strength (Light) Bench Press
Bar
50kg x 10
60 x 10
60 x 10
50 x 10

Zercher Squats
50 x 10
60 x 10
60 x 10
50 x 10

Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8

Edit: Got this one in before bed. Mobility: Modified Limber 11

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Rushed session before work. Bodyweight this morning was 77.1. I don't want to be any lighter - cleaning up my diet has meant less calories. I've gotta remember to eat!​
 
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[2/3/15]
Strength: Bench Press
Bar
52.5kg x 10
72.5 x 8
100 x 3
100 x 3
60 x 10

Zercher Squats
60 x 10
80 x 8
105 x 5
60 x 8

OHP
Bar x 10
35kg x 8
60 x 3
60 x 3
30 x 8

Pull Ups
Bodyweight x 8
+15kg x 5
+25kg x 5
Bodyweight x 8

Edit: Towel Chin ups
Bodyweight, 5 x 5

I needed a breather from work so I went out for a drive. There was a playground nearby, I had my gym towel in the car & I remembered reading about towel chins for grip strength. My hands hurt a little, but in a good way!

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Mobility: Modified Limber 11

*********************************

Cold Showers: 58/100
 
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[3/3/15]

Strength: Bench Press
Bar
52.5kg x 10
72.5kg x 8
100 x 3
100 x 3
80 x 5
60 x 10

Zercher Squats
60kg x 10
80 x 8
110 x 3
110 x 3
90 x 5
60 x 8

OHP
Bar x 8
35 x 8
60 x 3
60 x 3
30 x 8

Pistol Squat attempts
About 5 each leg, ugly.

Pull Ups
Bodyweight x 8 [With towel, commando style]
+10kg x 5
+30kg x 5 (+5kg PB)
Bodyweight x 8 [With towel, commando style]

[YT]DqBqcxiWI_o[/YT]

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Cold Showers: 60/100
 
Congrats on the PR! I can barely do these kind of pull-ups, let alone for reps with 66lbs attached...
 
Thanks man, they're one of my fav movements.

[4/3/15] - Bodyweight for Reps

Decided to do something a bit different today. Benched, Zerchered my bodyweight (77.5kg) for as many reps as possible, & did bodyweight pull ups to failure as well.

Bench Press
Bar x 12
50kg x 10
70 x 8
77.5 x 15 (REP PB)
60 x 10

Not that long ago one of my goals was to bench my bodyweight 10 times, so knocking out 15 was cool.

Zercher Squats
60kg x 8
70 x 8
77.5 x 23 (REP PB)
60 x 10

I actually attempted 24, but on the video the last one was pretty high so we'll say 23. Now I understand what people mean when they say Zercher's work the core - I think it failed before my legs!

Pull Ups
Bodyweight x 15

This sucked, but I was pretty cooked by this point.

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Mobility: Modified Limber 11

*********************************

Cold Showers: 62/100
 
[5/3/15]

Mile Run: 05:50

It's been a month since I've done one of these. Pleased to stay under 6 mins.

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Later: Mobility: Modified Limber 11

*********************************

Cold Showers: 63/100

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Bodyweight: 76.5kg. Down even more. I've been working a bit harder than usual for the past 2 weeks so it's not surprising. Eat. Eat. Eat.
 
Nice pullups there, SexyMahnaz. And very impressive mile time.
 
Cheers Thunder

[6/3/15]

Mobility: Modified Limber 11

*********************************

Strength (Light) Bench Press
Bar x 12
50kg x 10
60 x 10
60 x 10
50 x 10

Zerchers
50 x 10
60 x 10
60 x 10
50 x 10

Pull Ups [Towel, Commando]
Bodyweight 6 x 4

OHP
30kg x 8
30 x 8
30 x 8

Farmers Walk [Plate Pinch]
15kg, 1 lap x 9

RKC Plank
1 min x 3

*********************************

Cold Showers: 64/100
 
[7/3/15] Mobility: Modified Limber 11

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Strength: Bench Press
Bar
52.5kg x 8
72.5kg x 8
100 x 3
100 x 3
90 x 3
80 x 6
60 x 10

Zercher Squats
60kg x 10
80 x 8
110 x 3
125 x 1
130 x 1
140 x 1 (+20kg PB)
100 x 5
60 x 10

Booyah. My body's sore, but after doing 125 the weight just felt light. It was sitting in the grooves of my arms perfectly, & I knew I had a lot more in me. I've also been focusing on keeping my head/chest up which has helped my form a lot. Getting 3 plates was pretty cool. New goal: 160kg by July.

OHP
Bar x 8
35 x 8
60 x 3
30 x 8

DB Split Squats
Bodyweight x 8
40kg x 5

Pull Ups
Bodyweight x 8 [w/Towel]
+10kg x 5
+30kg x 5
Bodyweight x 8 [w/Towel]

*********************************

Cold Showers: 66/100

*********************************

Great workout. Here's the PB:

[YT]15UPma48FeM[/YT]
 
Thanks Thom :D

[8/3/15]

Mobility: Modified Limber 11

*********************************

Strength: Bench Press
Bar
52.5kg x 8
72.5kg x 8
100 x 3
100 x 3
90 x 3
80 x 6
60 x 10

Zercher Squats
60kg x 10
60 x 10
60 x 10
60 x 10

OHP
Bar x 8
35 x 8
60 x 3
30 x 8

Pull Ups
Bodyweight x 8 [w/Towel]
+10kg x 5
+30kg x 5
Bodyweight x 8 [w/Towel]

*********************************

Cold Showers: 67/100
 
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