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Thanks buddy. Since I saw the gif of Belfort knocking them out to that hot jazz I thought I'd give them a shot & haven't looked back.
Lifting, Sprinting & Mobility ... ing
- Thread starter SexyMahnaz
- Start date
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- Sep 22, 2013
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[25/3/15]
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 2
135 x 2
140 x 2
100 x 5
60 x 8
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 2
100 x 3
80 x 5
60 x 10
DB Split Squats
Bodyweight x 8
42kg x 5
Pull Ups
Bodyweight x 6 x 4 [Towel]
*********************************
Cold Showers: 86/100
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 2
135 x 2
140 x 2
100 x 5
60 x 8
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 2
100 x 3
80 x 5
60 x 10
DB Split Squats
Bodyweight x 8
42kg x 5
Pull Ups
Bodyweight x 6 x 4 [Towel]
*********************************
Cold Showers: 86/100
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- Sep 22, 2013
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[26/3/15]
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 2
135 x 2
140 x 2
100 x 5
60 x 8
Bench Press
Bar x 12
50 x 10
50 x 10
60 x 10
60 x 10
Pull Ups
Bodyweight x 6 x 4 [Towel]
*********************************
Cold Showers: 87/100
Chest was feeling a bit sore, as were my arms so I went light. Legs feel fine. Third day caffeine free.
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 2
135 x 2
140 x 2
100 x 5
60 x 8
Bench Press
Bar x 12
50 x 10
50 x 10
60 x 10
60 x 10
Pull Ups
Bodyweight x 6 x 4 [Towel]
*********************************
Cold Showers: 87/100
Chest was feeling a bit sore, as were my arms so I went light. Legs feel fine. Third day caffeine free.
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- Sep 22, 2013
- Messages
- 1,397
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[27/3/15]
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 3
140 x 5 <=== These felt a tad high, so I went again
140 x 5 (REP PB)
100 x 5
60 x 8
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 3
102.5 x 3
80 x 5
60 x 10
Pull Ups
Bodyweight x 6 x 6 [Towel]
*********************************
Cold Showers: 88/100
Big session. To be any chance of hitting 160 in the next week or so I figured I'd need to put up at least 140 x 5. Managed it OK. Nice milestone.
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squats
60kg x 8
90 x 5
100 x 5
120 x 3
130 x 3
140 x 5 <=== These felt a tad high, so I went again
140 x 5 (REP PB)
100 x 5
60 x 8
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 3
102.5 x 3
80 x 5
60 x 10
Pull Ups
Bodyweight x 6 x 6 [Towel]
*********************************
Cold Showers: 88/100
Big session. To be any chance of hitting 160 in the next week or so I figured I'd need to put up at least 140 x 5. Managed it OK. Nice milestone.
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- Sep 22, 2013
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- 1,397
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[28/3/15]
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 3
105 x 3
80 x 5
60 x 10
Zercher Squats
60kg x 8 x 4
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 3
+30 x 3
+30 x 3
+15 x 5
Bodyweight x 8
*********************************
Cold Showers: 89/100
May get one more session in before I go, see how I feel tomorrow.
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Bench Press
Bar x 12
50kg x 10
70 x 8
90 x 3
100 x 3
105 x 3
80 x 5
60 x 10
Zercher Squats
60kg x 8 x 4
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 3
+30 x 3
+30 x 3
+15 x 5
Bodyweight x 8
*********************************
Cold Showers: 89/100
May get one more session in before I go, see how I feel tomorrow.
- Joined
- Sep 22, 2013
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- 1,397
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[29/3/15]
OHP
Bar x 8
30kg x 5
40 x 3
50 x 2
60 x 1
65 x 1
70 x 1
72.5 x 1 (+5kg PB)
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 3
+30 x 3
+30 x 3
+15 x 5
Bodyweight x 8
OHP
Bar x 8
30kg x 5
40 x 3
50 x 2
60 x 1
65 x 1
70 x 1
72.5 x 1 (+5kg PB)
Pull Ups
Bodyweight x 8
+10kg x 5
+20kg x 3
+30 x 3
+30 x 3
+15 x 5
Bodyweight x 8
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- Sep 22, 2013
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Heavy cold for the last few days, seems like bronchitis. Unless I make a speedy recovery which is looking less and less likely there will be no gym. Worst of all I'm stuck in the hotel instead of being out exploring the city ... It's hard to work out what the happy medium is between being boring and potentially recovering quicker vs just hardening up and going out anyway but being sick for longer. My cough doesn't respond well to the pollution of these Asian cities so at the moment I'm just a wheezing mess, such a pain in the arse. Ah well it could be a lot worse.
Last edited:
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Thanks AT. Thankfully I'm much better now after a few more quiet days.
I've been training:
4/4/15
Bench
Bar x 12
60 x 8
70 x 8
80 x 3
90 x 3 x 3
80 x 3
60 x 10
Training in Hanoi at a place called Club Olympia. The only spare bench was really thin. shoulders didn't fit on ... took it easy.
Zercher Squats
70 x 8
90 x 5
100 x 3
110 x 3
120 x 3
130 x 1
140 x 1
100 x 5
70 x 8
Pull ups
Bodyweight x 8 x 3
5/4/15
Bench
60 x 8
70 x 8
80 x 5
90 x 3 x 5
80 x 5
60 x 10
Zercher Squats
70 x 8
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 3
100 x 5
70 x 8
Pull-ups
Bodyweight x 8 x 3
Will try put up a 160kg Zercher squat either this evening or tomorrow.
I've been training:
4/4/15
Bench
Bar x 12
60 x 8
70 x 8
80 x 3
90 x 3 x 3
80 x 3
60 x 10
Training in Hanoi at a place called Club Olympia. The only spare bench was really thin. shoulders didn't fit on ... took it easy.
Zercher Squats
70 x 8
90 x 5
100 x 3
110 x 3
120 x 3
130 x 1
140 x 1
100 x 5
70 x 8
Pull ups
Bodyweight x 8 x 3
5/4/15
Bench
60 x 8
70 x 8
80 x 5
90 x 3 x 5
80 x 5
60 x 10
Zercher Squats
70 x 8
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 3
100 x 5
70 x 8
Pull-ups
Bodyweight x 8 x 3
Will try put up a 160kg Zercher squat either this evening or tomorrow.
Last edited:
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- Sep 22, 2013
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- 1,397
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[6/4/15]
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squat
70 x 10
90 x 5
110 x 3
120 x 3
130 x 3
140 x 3
150 x 1
160 x 1
160 x 1 (+10kg PB)
Yes ... really been looking forward to this one, couldn't be happier. Done at 79kgs, so that's the x2 bodyweight mark. Onward to 170.
[YT]Oe2rgCqWZY0[/YT]
Thanks man
Mobility: Steve Maxwell's Encyclopedia of Joint Mobility [Various]
*********************************
Zercher Squat
70 x 10
90 x 5
110 x 3
120 x 3
130 x 3
140 x 3
150 x 1
160 x 1
160 x 1 (+10kg PB)
Yes ... really been looking forward to this one, couldn't be happier. Done at 79kgs, so that's the x2 bodyweight mark. Onward to 170.
[YT]Oe2rgCqWZY0[/YT]
Thanks man
Last edited:
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[9/4/15]
Bench Press
Bar x 12
50 x 8
60 x 8
80 x 5
90 x 3
100 x 2 - felt weak, definitely lost a little pressing strength over the past 10 days but it's not too bad.
100 x 2
100 x 2
90 x 3
60 x 10
Pull Ups
Bodyweight x 5 x 12
Although the 160 was a bit of a grind, I think there's a bit more there. I'll try for 170 in about 6 weeks if I feel OK. I'd like to bench 120 by mid year too, so I'll keep benching frequently as well. And now that I've added something to my OHP for the comp, I'm going to replace it with Romanian Deadlifts.
Weighted pull-ups, Zercher Squats, Bench Press and RDL's ... I think these movements make for a well rounded routine. I'm going to do them all frequently and just see how strong I can get.
Bench Press
Bar x 12
50 x 8
60 x 8
80 x 5
90 x 3
100 x 2 - felt weak, definitely lost a little pressing strength over the past 10 days but it's not too bad.
100 x 2
100 x 2
90 x 3
60 x 10
Pull Ups
Bodyweight x 5 x 12
Although the 160 was a bit of a grind, I think there's a bit more there. I'll try for 170 in about 6 weeks if I feel OK. I'd like to bench 120 by mid year too, so I'll keep benching frequently as well. And now that I've added something to my OHP for the comp, I'm going to replace it with Romanian Deadlifts.
Weighted pull-ups, Zercher Squats, Bench Press and RDL's ... I think these movements make for a well rounded routine. I'm going to do them all frequently and just see how strong I can get.
- Joined
- Sep 22, 2013
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Last day away today with Sexy Mahnaz. Awesome trip - if anyone is going to Northern Vietnam, we had the most fun in Ninh Binh. The Halong bay cruise is picturesque/romantic & Hanoi is a fun city to explore ...but just renting a $5 motorbike, going off on our own around the quiet and beautiful NB countryside won out for sure.
[13/4/15]
Pull ups
Bodyweight x 5 x 20
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[15/4/15]
Home again, back into it.
Zercher Squats
60 x 8
70 x 8
100 x 5
120 x 3
130 x 3
140 x 2
100 x 5
60 x 10
Bench Press
Bar x 12
50 x 10
75 x 8
90 x 3
100 x 3
100 x 2
80 x 5
60 x 10
Weighted Pull Ups
Bodyweight x 5
+10kg x 5
+20 x 3
+30 x 3
+15 x 5
Bodyweight x 8
Bodyweight x 5 [Towel]
Romanian Deads
20kg x 8
20 x 8
20 x 8
20 x 8
^Starting out very light and easy with these & using them more as a stretch than anything at this stage. I can feel that I'm really weak in this area though.
Home again, back into it.
Zercher Squats
60 x 8
70 x 8
100 x 5
120 x 3
130 x 3
140 x 2
100 x 5
60 x 10
Bench Press
Bar x 12
50 x 10
75 x 8
90 x 3
100 x 3
100 x 2
80 x 5
60 x 10
Weighted Pull Ups
Bodyweight x 5
+10kg x 5
+20 x 3
+30 x 3
+15 x 5
Bodyweight x 8
Bodyweight x 5 [Towel]
Romanian Deads
20kg x 8
20 x 8
20 x 8
20 x 8
^Starting out very light and easy with these & using them more as a stretch than anything at this stage. I can feel that I'm really weak in this area though.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
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[16/4/15]
Zercher Squats
60kg x 8
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
100 x 5
60 x 10
Bench Press
Bar x 12
55kg x 10
70 x 8
90 x 3
100 x 2
100 x 2
100 x 2
80 x 5
60 x 10
Weighted Pull Ups
Bodyweight x 5
+10kg x 5
+20 x 3
+30 x 3
+15 x 5
Bodyweight x 5 [Towel]
Romanian Deads
20kg x 8
20 x 8
20 x 8
20 x 8
Zercher Squats
60kg x 8
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
100 x 5
60 x 10
Bench Press
Bar x 12
55kg x 10
70 x 8
90 x 3
100 x 2
100 x 2
100 x 2
80 x 5
60 x 10
Weighted Pull Ups
Bodyweight x 5
+10kg x 5
+20 x 3
+30 x 3
+15 x 5
Bodyweight x 5 [Towel]
Romanian Deads
20kg x 8
20 x 8
20 x 8
20 x 8
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- Sep 22, 2013
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[17/4/15]
Bench Press
Bar x 12
50kg x 10
50 x 10
50 x 10
50 x 10
Sumo Deadlift
50 x 1
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x 1
160 x 1 (+20kg PB)
170 x F
Zercher Squat
60 x 8
60 x 8
60 x 8
60 x 8
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Well that was exciting! After lifting up the bar to rack it my back felt really good, so I decided to give deads a try. I haven't deadlifted in about 6 months due to poor mobility/injuries/generally sucking at it, and the most I'd done before was 140 (at a real struggle). Looks like the mobilty work has paid off, and the carry over strength from Zercher squats seems legit.
Bench Press
Bar x 12
50kg x 10
50 x 10
50 x 10
50 x 10
Sumo Deadlift
50 x 1
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x 1
160 x 1 (+20kg PB)
170 x F
Zercher Squat
60 x 8
60 x 8
60 x 8
60 x 8
Pull Ups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Well that was exciting! After lifting up the bar to rack it my back felt really good, so I decided to give deads a try. I haven't deadlifted in about 6 months due to poor mobility/injuries/generally sucking at it, and the most I'd done before was 140 (at a real struggle). Looks like the mobilty work has paid off, and the carry over strength from Zercher squats seems legit.
Last edited:
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My love for Zercher squats is just ridiculous right now, I think this may be the best vid I've ever seen
[YT]snrGkHXnlXg[/YT]
[YT]snrGkHXnlXg[/YT]
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Justin doesn't get his nose broken. How does the fight go?
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