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Thread: Zerchers, RDLs and Box Squats OH MY!

  1. #1
    Who me? Chubrock's Avatar
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    Zerchers, RDLs and Box Squats OH MY!

    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.




    http://www.youtube.com/watch?v=R33j9zn1po4




    Clarifications:

    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.
    Last edited by Chubrock; 12-24-2006 at 11:34 AM.

    Fuck, fight, or hold the light.

  2. #2
    Senior Member bill's Avatar
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    good job your really working hard
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
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    Senior Member HeavyBomber's Avatar
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    Man dude, excellent. I love Zerchers but they kill my arms.

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    Awesome
    2000 or bust

  5. #5
    Who me? Chubrock's Avatar
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    Appreciate the comments guys. Today was a good day.

    Fuck, fight, or hold the light.

  6. #6
    Who me? Chubrock's Avatar
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    Also critique away guys. I've got about a month to correct **** before my first meet.

    Fuck, fight, or hold the light.

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    the squat form looks ace to me man! sittin back and backs arched
    2000 or bust

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    Back in business WBBIRL's Avatar
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    Nice workout, and that means what I did was a zercher and not a front squat.. time to re update journal.

  9. #9
    Iron4Life
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    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..

  10. #10
    ANVIL POWER Detard's Avatar
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    those were rdl's? u were resting it on the pins werent you? either way, nice work. is that a home made power rack?
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  11. #11
    Who me? Chubrock's Avatar
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    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.

    Fuck, fight, or hold the light.

  12. #12
    Senior Member KevinStarke's Avatar
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    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.

  13. #13
    mrelwooddowd Patz's Avatar
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    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.
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  14. #14
    Who me? Chubrock's Avatar
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    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.
    Last edited by Chubrock; 12-24-2006 at 07:02 PM.

    Fuck, fight, or hold the light.

  15. #15
    I love SQUATS Nicoman's Avatar
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    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.
    Last edited by Nicoman; 12-25-2006 at 06:05 AM.
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  16. #16
    Who me? Chubrock's Avatar
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    Thanks for the comments man.

    Fuck, fight, or hold the light.

  17. #17
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    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..
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    Who me? Chubrock's Avatar
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    Yea I'll definitely talk to him and see what we can do about some new pins.

    Fuck, fight, or hold the light.

  19. #19
    Proud Father Maki Riddington's Avatar
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    How much for the zerchers? Weight lifted that is.
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  20. #20
    Who me? Chubrock's Avatar
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    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.
    Last edited by Chubrock; 12-27-2006 at 06:32 AM.

    Fuck, fight, or hold the light.

  21. #21
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    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.
    2000 or bust

  22. #22
    Who me? Chubrock's Avatar
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    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

    Fuck, fight, or hold the light.

  23. #23
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    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
    2000 or bust

  24. #24
    Who me? Chubrock's Avatar
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    The vagina pad. I understand. You're slowly but surely losing your penis.

    Fuck, fight, or hold the light.

  25. #25
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    damn, no wonder i had no morning wood.
    2000 or bust

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