Brian C's Journal

[Coke]

Dayum, props on the shoulder pressing alone...solid back-to back efforts bro.

[brihead301]

Zercher Squats
135x10
225x5
*add belt*
315x5
405x1
405x1
425x1
435x1
455x0

45' Hypers
BW+75x12x3

Decline BB Situps
65x12x3

So today I gave Zerchers a shot for Lones' Zercher challenge. Its a good time for it too because I just had my last sitting for my shoulder tattoo yesterday and cant really put a bar across it yet. Everything up to 405 flew up no prob. 425 and 435 felt pretty good too, just a little awkward off the pins. On the 455 as I took the weight, I felt a "click" in my right shoulder, so I dumped it. Not to screw anything up, I quit there. I did get the 435 on vid, but Im not satisfied so Im going to give it another go at the end of the week. The decline BB situps I saw on a email vid yesterday and thought they looked pretty cool, so I tried them out. Bar+10s and held it at the chest on the decline bench. Pretty good exercise.
I was really pressed for time today and only had about an hour before I had to leave for work, hence the short day.

EDIT: Shoulder is pretty sore now that it had time to stiffen up on me at work Hopefully a hand full of Motrin will do the trick before tommorrows Bench session...

My forearms hurt just looking at these Zerchers....You zercher guys are insane!!!! Surely they make you strong as a bastard though! Good job in here man!

[Brian C]

Dayum, props on the shoulder pressing alone...solid back-to back efforts bro.

Thanks Coke! I want to add more shoulders into my routine. I definately feel some strength issues there since laying off the presses lately.

[Brian C]

My forearms hurt just looking at these Zerchers....You zercher guys are insane!!!! Surely they make you strong as a bastard though! Good job in here man!

Thanks a lot Bri! Yeah zerchers are crazy. The looks you get from doing them too are pretty funny... your training looks really good also. Hope everyting is going well at Roccos for ya

[Brian C]

Got to the gym not sure what I was going to do today because of the shoulder. So I first messed around with different benching forms to see if I could find something with more leg drive, but kept coming back to the form I use now, feet close to the bench and pinned back up on the balls of my feet. I tried a few wider stances, but couldnt get even close to being comfortable or tight enough.

Some shoulder stretching and light flat benching to loosen up
225x12

Incline Bench
225x12
245x8
275x5
295x3
315x3
Left it at that. Didnt want to agitate the shoulder too much.

Pin Presses (4" from lockout)
405x5
425x3
455x3
475x2
500x1
Felt good. No shoulder pain

C.G.Pressdowns s/s Skullcrushers s/s C.G. Press
110x10 s/s 135x4 s/s 135x10 3 sets


Dam the supersets totally fried the tris up. Felt really good. No back/shoulder work though. Dont want to hurt the shoulder any more.

[Lones Green]

If it was a week ago, I would have been like, "how did he jack his shoulder doing zerchers?" But mine are definetely sore today from them, LOL.

[Brian C]

If it was a week ago, I would have been like, "how did he jack his shoulder doing zerchers?" But mine are definetely sore today from them, LOL.

HAHA yeah its pissing me off. Just a freak thing I guess. Feels pretty good this mornng so Im still giving it another go

[brihead301]

Thanks a lot Bri! Yeah zerchers are crazy. The looks you get from doing them too are pretty funny... your training looks really good also. Hope everyting is going well at Roccos for ya

Nah, I haven't started at Rocco's yet. I'm still at my current place. I like Rocco's because it's a gym+training place all in one, but I have become pretty comfortable with where I'm at now, so I'm hesitant to change. I did check it out the other day though, and it was a cool place.

Nice ME Bench day. 500 lb. pin presses are no joke!

[Brian C]

Thanks again Bri. If your comfortable where your at, then thats all you need.

[Brian C]

Sumo(loose briefs)
225x5
315x5
*add belt*
365x5
405x5
435x3
455x1
475x1(20lbPR)

GM's(off pins) s/s GHR's
315x5 s/s BWx10
365x5 s/s BWx8x2

Really quick but effective day. Fried everything. Been awhile since I did sumos and hit a 20lb PR. Gangsta

[brihead301]

Just felt like bangin out a 20 lb. PR on your deadlift huh? Damn!!!!

I really want to go for 450 one day, when I'm feeling 100%. The most I ever did was 420 x 1.

[Lones Green]

Better change that sig!

Great work.

[Coke]

Them are some killer sumos and GMs guy.

[Brian C]

QUOTE=brihead301;2208150]Just felt like bangin out a 20 lb. PR on your deadlift huh? Damn!!!!

I really want to go for 450 one day, when I'm feeling 100%. The most I ever did was 420 x 1.[/QUOTE]

Felt really good so I gave it a go. Went slow but went lol.

Better change that sig!

Great work.

Thanks Lones! I'm a trying

Them are some killer sumos and GMs guy.

Thanks Coke!

[Brian C]

Fell a little short on training this week because of my schedule. Saturday we had our annual Block Party at home which is a big party with all the neighbors where we shut the street down and party till about 5am..LOL. So now on Sunday im paying for it and can barely move im so hung over. So I got one eye open watching my Birds woop on the Panthers..All is looking good baby! Birds in NFC for 2010! Back to training tommorrow..im feeling PR. Word

[Brian C]

Free Squat(14"box only for depth,loose briefs)
135x5
225x5
315x5
*add belt*
405x5
455x3
495x1
515x1
530x1(5lbPR)
http://www.youtube.com/watch?v=_DcucDc8Rrk

Zercher Squats(belt only)
315x1
405x1
455x1
500x1
520x0 got greedy haha

45' hypers
80+BWx12x3

Standing Cable Crunches
3 sets of 12

Ill take a 5lb PR. Zerchers had no chance today...I was jacked for a big number. Just call me 1 upper Chris Rodgers LOL.
*edit- as you can see in the vid the squats are a little alot high lol. Oh well, no more using steppers for depth gauge

[Lones Green]

Great job on the zerchers. I'd try again to beat you, but to be honest, I don't ever want to do those again LOL

[Pete22]

Nice job on the squats and zerchers! I still don't know how the hell you guys can do those.

[Brian C]

Nice job on the squats and zerchers! I still don't know how the hell you guys can do those.

Great job on the zerchers. I'd try again to beat you, but to be honest, I don't ever want to do those again LOL

Thanks guys. I had to make a generic vid because im having some computer probs. Should be up soon, youtube is doing maintanence right now.

[brihead301]

Nice squats, and insane zerchers like always you f***ing maniac!

[Brian C]

Nice squats, and insane zerchers like always you f***ing maniac!

HAHA thanks Bri

[Brian C]

My generic vid. A little disappointed with the depth on these. I thought I was a little deeper than this. Hard to judge under the bar.

Video

[Brian C]

Quad Mini Floor Presses
135x10
*add bands
135x5
185x3
185x4
205x1
205x1
215x1

JM Presses
135x12
155x10
155x10

Tri Pushdowns
110x12x3

Hammer Curls
35s x15
40s x12
45s x10
50s x8

Pec Deck
220x15
240x12
260x10

Christ those quad minis kick your azz. I was beat already after those. Kinda lost momentum from lack of energy and the rest of the session was more DE looking. Heres some pics of the quads set up:

[Pete22]

Quaded minis are intense man, nice job. Zerchers look good too, pretty much similar depth to where everyone else was at.

[Brian C]

Quaded minis are intense man, nice job. Zerchers look good too, pretty much similar depth to where everyone else was at.

Thanks Pete. Never used quads for benching. Pretty intense resistance.