View Full Version : Zerchers, RDLs and Box Squats OH MY!

12-23-2006, 08:08 PM
Here's a video I edited from today's workout. Bodyweight of 152.2lbs. I know the 295 for a single is a tad shallow. Oh well, sue me.



Box was just used for depth. Not an actual box squat.

First couple of sets of RDLs, the pins were too high. Removed pins for better ROM on following sets.

My socks kick ass.

12-23-2006, 08:31 PM
good job your really working hard

12-23-2006, 08:35 PM
Man dude, excellent. I love Zerchers but they kill my arms.

12-23-2006, 09:36 PM

12-23-2006, 09:40 PM
Appreciate the comments guys. Today was a good day.

12-23-2006, 10:00 PM
Also critique away guys. I've got about a month to correct **** before my first meet.

12-23-2006, 10:13 PM
the squat form looks ace to me man! sittin back and backs arched

12-24-2006, 05:38 AM
Nice workout, and that means what I did was a zercher and not a front squat.. time to re update journal.

12-24-2006, 06:21 AM
Nice job Chubs..
Here are a couple of comments..
..Box squats?? are you using the box only to measure your depth? Because you are actually suppose to sit on it .. sit back butt first, relax your hip flexors for a sec, the then explode off the box by driving up... this will engage the hamstrings.
..Locking out your knees... you seem to be popping your knees when you lockout.. I would be real careful of this.. you are young and lightweight, so you might get away with it for a while.. but you could be damaging your knees. When you stand up, try not to "pop" into a full lockout. Ouch..
..I can't tell if you were doing RDLs or full DLs after that first set of squats.. if RDLs, then I would push those hips even further back.. if DLs for reps, then think about going all the way to the floor and doing a dead stop..
..the black socks.. unless they were DL'ing socks, get some better style dude.. you look like your 50 yrs old.. haha..

Overall though Chubs.. you are pushing some big weight.. great job.. and I can't wait to see you compete..

12-24-2006, 10:40 AM
those were rdl's? u were resting it on the pins werent you? either way, nice work. is that a home made power rack?

12-24-2006, 10:46 AM
Bear- Hahahaha. Don't knock the style bro. I like my socks.

Detard- I had a welder make me a power rack.

Just for some clarification. The box was only used to gauge height. When I actually box squat, I follow the procedure outlined by Bear. Also the first set of RDLs was kind've messed up, as my pins were set way to high. As you can see on the following sets, I just removed the pins completely.

12-24-2006, 01:41 PM
Good stuff man form is look pretty solid. With squats though when you're all set up I see that your elbows are pointing completelly behind you try to get your elbows under the bar if you can it'll help with upper body stability big time.

12-24-2006, 06:10 PM
You're very strong, and hardcore. Nice work.

Who was the band on that second song? It was a little emo for my taste, but the singer sounded like Refused in the beginning.

Also, those pins look unsafe. They flexed like a mofo when you dropped that 295. If it's doable, I'd look at getting some sort of 3 inch rectangular steel tubing, and make the ends to fit. Get something that has no give. That rack looks plenty sturdy enough to take the hit.

12-24-2006, 06:46 PM
Kevin- Definitely appreciate that tip. I tend to lose some tightness going from the rack to setting up.

Elwood- The band in the second song is by Emery. They're more of a screamo band though the lead singer has a good voice when he decides to sing a bit more. I'll have to look into those pins. I had a welder build the rack and asked him to make sure it would hold up to 1,000lbs. When I told him that though, I don't think he had taken into account the sheer size of the rack I asked him to build.

12-25-2006, 05:53 AM
Lookin good man..... very strong.....don't lock your knees too much when you put the weight up as it could lead to injury. Get used to holding the weight just a bit before locking out completely. *** EDIT Nevermind*** I saw someone else help you with this.

*** EDIT Nevermind found it by doing a search for the lyrics*** What is the name of the song and group of the first song?
Thanks man.

12-25-2006, 03:57 PM
Thanks for the comments man.

12-25-2006, 09:23 PM
I'll have to look into those pins. I had a welder build the rack and asked him to make sure it would hold up to 1,000lbs. When I told him that though, I don't think he had taken into account the sheer size of the rack I asked him to build.

Yeah..It looks like he just built such a deep rack, the material he chose for the pins isn't capable of withstanding that kind of weight over such a span. No biggie, but if I had the bar over me I'd definitely fall forward until I get it taken care of. It should be hard to rig something more sturdy up..

12-26-2006, 09:53 AM
Yea I'll definitely talk to him and see what we can do about some new pins.

Maki Riddington
12-26-2006, 10:07 PM
How much for the zerchers? Weight lifted that is.

12-27-2006, 06:32 AM
The sets went as 135, 185, 225, 245 and then 255 for a single. Not impressive, but I do think I can get maybe 275 for a fresh single.

12-27-2006, 06:41 AM
275 EZ son, does it make you feel tingly in the balls if i told u i was doing triples with 275 full my first time?

JUST BUSTING HAHA, i used a pussy pad because i blew blood vessels with 95. and i think i did 1 single because i couldnt breathe lol.

12-27-2006, 06:55 AM
AHHH you dirty SOB haha. Does it make you tingly in the balls that I'm almost 70lbs lighter than you and don't use anything other than chalk because I'm a man and not a little girl? Hahaha

12-27-2006, 07:01 AM
hahaha me and kevin always do this about the lighter thing, hey man i still got 40 lbs of lard to shed! no but honestly my arms were a mess i was like F this and used the pad

12-28-2006, 07:00 AM
The vagina pad. I understand. You're slowly but surely losing your penis.

12-28-2006, 07:46 AM
damn, no wonder i had no morning wood.

12-28-2006, 04:35 PM
See, that's only the beginning.

12-31-2006, 04:27 PM
Here's a video of my recent ME Lower.


01-10-2007, 05:30 AM
What was the name of that song by Emery? I was looking for it on allofmp3 and couldn't find it. Great work though.

01-10-2007, 06:57 AM
I think the Emery song I put in there was "Walls".

01-11-2007, 08:56 PM
Thanks man. BTW....On that video of your 365 dead....I thought you were gonna put it down on your right foot! OOOUCH! lol You r videos are the best cause you use great music!

01-12-2007, 07:07 AM
Haha yeaaa I do have the best taste in music EVER.