i also heard what the weight was Vogelpohl hit last weekend. crazy s***. he will hit 1200 at the pro am, no doubt.
That is some strong squatting, man! I did choked blues and purples a couple weeks ago and I worked up to a single at 175. Squatting it wasn't hard, but getting the bar out of the rack, like you said, was hell! I couldn't even imagine doing that with 295 on the bar! Good work, man!
Also, what is the point of doing Zercher squats? I'm not doubting their effectiveness; it's just that I've never tried them and would like to know more about them. Thanks, Lones!
zerchers are kind of like front squats. louie and the guys at westside have seen great success with them building a bigger deadlift. they don't look it, but they work the back a lot because you are trying to keep from falling forward. the also hammer the posterior and groin. westside makes a harness for them, the are hell on your forearms as well. you can walk them out, do them from pins, or from the floor if you dare.
Nice squattin' Lones! Purples and blues will add about 295 of tension at the top, 175 at the bottom. Blues and greens will be 340/205. Just general numbers, definitely not specific as will vary depending on band age, lifter height, etc. Too many consecutive weeks with bands is pretty rough on me, particulary hips.
Sorry about that ticket man!
This week is almost over.....you'd better be sleeping, eating, and recovering these next 2 days.
I won't be there on Sunday - MSF course this weekend
Hey, Lones, thanks for the quick response regarding Zercher squats. I appreciate your time, man!
oh and those purples were pretty worn out, but the blues were brand new. my monolift height is 18 if that says anything to you about how big of a b**** those were to unrack!
I'm at a monolift height of 18 as well, so I know what you're saying.
And if I tell you that I saw a blue/blue/green last weekend, with even more weight on the bar than that tension, I think you'll figure out the rest.
Last edited by Dave Schwab; 08-08-2008 at 12:58 PM.
Hey lones, someone on another board asked me what chuck v rows are and I can't find a pic of them and not really sure how to explain them. Can you direct me to an example?
i usually just describe them as face pulls towards the belly
very nice squatting Lones. The most I ever did was 3 blues, but I think I only worked up to 1 plate bar weight. It felt awesome to feel you spine compress a good 3-4inches
yeah, maybe it was. I looked back and it was actually only a quarter per side, lol. Band tension is weird you know though. 700 band tension is much much different than 700 straight weight. But damn that **** was still heavy.
Heavy band tension is fun, but it can really kick your ass. I think you really have to use it in moderation and see how you recover.
I have witnessed Bernor do over 700 bar weight for a few reps with two sets of blue bands. FREAKY!
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL
and this is my first time doing a heavy band squat cycle. i deadlift next week then theres only 1 more week of it left. it really is kicking my ass. my back and knees are both very sore...good sores though.
Hey, what time tomorrow? I can workout anytime but would prefer to a bit earlier. Vicki won't be there because she has her motorcycle class.
stretching and junk
DB floor press:
40's x 8
60's x 5
75's x 3
85's x 3
95's x 3
100's x 1
power rack was taken by some guy doing quarter squats with 365 and knee wraps on. dude was squatting when i got there and i don't think he was done when we left.
CSR, 3 x 10
purple band pull aparts, 3 x 12
seated chest press machine w/purple band:
90 x 10
135 x 10
150 x 10
20 min elliptical
still taking it easy