In order to get some extra squat volume in, whilst at the same time trying to ease the strain on the old back, I've started doing Zercher Squats.
Four/five weeks back, 60kg(132lbs) was unbearable because of the pain in the arms.
They've toughened up now, lol.
Here's a video of today's session!
Nice job mate. Love the Zerchers. Haven't done them in a dog's age. Thanks to you I'm gonna have to reintroduce them.
"to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner
DL: 375 RAW No Belt, No Wraps, No nothing!
SQ: 325 RAW " " "
BP: 220 RAW " " "
Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )
Zerchers are awesome and if you wanna load the weight up and you have some extra cash you should invest in a zercher harness. I have one back in my CT gym that I forgot to bring back up with me but there a lot of fun and definitely save the arms. Awesome squats man definitely makes me wanna do em again.
Pitiful Bench-Jockey for life
Zercher squats are my favourite squat lift.
I've done over 170kg for reps on zerchers. My legs got pretty big and strong as a result.
Some stuff I'd like to share with you from MY experience:
Keep reps on zercher squats really low. 3 sets of 3(sets across) where my primary reps. Use 3 sets of 2 for when you want to lift a few kgs more. I rarely did max singles. 3 sets of 5 I've used sometimes, but found that I get winded when the bar presses on my stomach for a set of 5. Never do more than 5 reps even in a warm up.
I also liked to paused every rep. Started doing it by habit but then it just stuck. Builds great starting strength. Dont pause long, 1-2 seconds.
Most people I've seen doing zerchers have a wide enough stance, but I only used a very close stance. More ROM which means more work for the quads. More work=huge quads.
And not really a tip, but the stand that you unrack from should be abit higher. The bar should be at waist level I'd say. You don't want to waste energy doing a half rep during the unrack.
I hope any of these tips can help you out in some way.
When I get back to lifting in a few months ill make a zercher video, then try to break 200kg
Nice lifts by the way
Last edited by KJDANEXT0; 09-14-2013 at 01:44 PM.
The only lift I'm proud of at this point is a close stance, ass to grass zercher squat of 170kg x2 at 85kg bw. If only they held zercher squat competitions...
Cheers for the comments, all, shall take everything on board, for sure.
Discovered the joys of high rep Zerchers today; quads will be sore tomorrow!