Phase 2: The Keto Bulk
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Gallowmere1984 wrote: »Another thing that can help without risking trapping as much is Zercher squats. Since you're holding the bar in the crooks of your elbows, you can always jump dump the bar forward off of you if something goes wonky.
I have never done those before. I shall give it a try tomorrow. Thanks!
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You can also do that with front squats, you cross your arms in front of you like an x, stand so the bar is across you just above your collarbones, and use your hand and arms to keep it resting in place during the squat. Easier to let the bar go if you get stuck!0
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You can also do that with front squats, you cross your arms in front of you like an x, stand so the bar is across you just above your collarbones, and use your hand and arms to keep it resting in place during the squat. Easier to let the bar go if you get stuck!
This is true, but due to the positioning of the bar on front squats, most have to used lower weight than with back squat, due to the forward leverage on the lower back. Zerchers lower the center of gravity tremendously, so you can use a much heavier weight for the pressure.
For comparison sake, when I was lifting before, I could sink Zerchers at 405 easily, when my front and back squat were still in the high 200s and low 300s, respectively.0 -
Similar hip flexor issues here. My favorite is the goblet squat for those, but limited dumbbell and kettlebell selection at my gym sucks. Might have to try the Zerchers, it's been a couple decades since I've done those.0
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Day 11: 8/18/16
Deadlift: 155x5/225x5/245x3/245x3/245x2/245x2
BB BO Row: 95x5/115x5x5
Shoulder Row: 45x5/55x5x2/55x4x2
Hanging Leg Raise: 10/9/7/6/5
Assist. Chins: 40x5/55x5/70x9/85x7 (WG)
Seated Cable Row: 85x5/100x5x4
Stiff Arm Pulldown: 25x10/30x10/35x7x2
Hammer Curl: 30x5/20x7x2
Deadlift/Pull session 2 for the week. Decided to drop the intensity and up the volume a bit. Will likely continue alternating it like this, so long as I run two DLs per week.0 -
@Gallowmere1984 I gave the Zercher squats a try this AM. Only used the bar because it was something I have never done before.
Couple of questions: Do I need to start with the bar at about chest height when I take it off the rack?
Also, because I am short...I actually hit the safety bar when I did my squat, even though it was at the lowest I can go. Am I OK to remove that entirely?0 -
I actually set the bar at about mid-thigh height, then get under it and squat it out of the rack, then walk it back. This lets me gauge the weight if I'm trying heavier than usual.
As for the safety, it's up to you. I've always just gotten rid of them when doing Zerchers, because very few racks I've ever seen can be set low enough.1 -
Gallowmere1984 wrote: »I actually set the bar at about mid-thigh height, then get under it and squat it out of the rack, then walk it back. This lets me gauge the weight if I'm trying heavier than usual.
As for the safety, it's up to you. I've always just gotten rid of them when doing Zerchers, because very few racks I've ever seen can be set low enough.
Thank you. I will try it at thigh height and see how it goes.
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Okay, can confirm this *kitten* is legit. Sitting in an air conditioned truck, sweating my *kitten* off, and absurdly alert for only having slept nine hours since Sunday.
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Day 12: 8/19/16
Overhead Press: 65x5/85x5/95x3/105x1x2/95x2/95x1
Klokov Press: 55x5/65x5/75x2x5
Hanging Leg Raise: 10x5
Rear Fly: 70x7/85x5/85x4/85x3/
Pushups for Burnout: 10/7/
Got rushed due to a sudden change in work needing me this morning. Screw it, I'll make up for it when I get off today. Abs need a beating anyway.0 -
Day 13: 8/20/2016
Ab Wheel: 10/10/10/10/6
Weighted Vest Squats: 20/20/20/15
Weighted Vest Side Leans: 10/16/10
Air Bike: 15/15/20/
Leg Lift: 20/20/16
Weighted Vest Pushups: 10/10
Pushups: 14/11
Workout one for the day, because I didn't feel like driving to the gym early this morning. Gonna work the squats this evening when the gym population is low.0 -
Zercher squat: 135x5/155x4/165x3x3/
Hack Squat: 135x5/185x5/205x5/225x3x4
Leg Press: 90x5/180x5/200x4x3/200x3
Standing Calf Raise: 205x10/225x10/245x10/265x10/285x10
Session two for today, because my legs are pissing me off.0 -
Hey! How 'bout that. MFP missed a "kitten". ^^1
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Day 14: 8/22/16
Bench Press: 85x5/115x5/125x4/135x2/135x1x3/115x4/115x3/115x2
BB Skullcrusher: 45x7/55x5/65x3x3
P. Fly: 85x10/100x10/115x6/115x5
Assist. pullups: 40x7/55x7/70x10/85x7(WG)/85x9(WG)
Assist. Dips: 40x6/55x4/70x7/85x9/85x7
Iso-incline Burnout: 50x5/70x4/70x3
More noob progression on almost all the things. I'll take it.1 -
Day 15: 8/23/16
Deadlift: 155x5/225x5/245x3/295x1/315x1/295x1x3
BB BO Row: 95x5/115x5/135x5x4
Shrug: 225x5/275x5/315x3x3/315x2
Dumbell Row: 50x5/60x5x3/60x4
Hammer Curl: 30x5x3/30x4
315 came up with minimal grind. It's all coming back, and I feel a lot better about seeing these numbers in the first month, given my current bodyweight.2 -
Congrats on the DL...very nice.0
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Very nice indeed! Congrats on the upward movement of numbers.
I always thought that the belief that powerlifters had to be fat was dumb.0 -
Majcolorado wrote: »Very nice indeed! Congrats on the upward movement of numbers.
I always thought that the belief that powerlifters had to be fat was dumb.
I'll admit, I believed the same, until I realized that people were paying a lot more attention to guys like Efferding, Konstantinovs, and Dan Green than some random wideloads who may be squatting 1200, but it seems a lot less impressive when you realize it's barely over 2x their bodyweight.0 -
Day 16: 8/24/16
Overhead Press: 65x5/95x4/105x1x2/95x2x3/95x1
Klokov Press: 55x5/65x5/75x4/85x2/85x1x5
Assist Dips: 40x10/40x6/55x7/70x9/85x11/85x13
Hang leg raise: 10x5
Confirming that my shoulders are weak as hell. Gotta beat them harder.0
