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NZ Anaesthetics.....

nate225

By nate225
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nate225 Veteran member

nate225

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13 September 2010

Cable Crunch / Landmines - 3 sets

Med Box Safetybar Squat (paused) - 8x60, 6x100, 4x140, 1x180, 3x200PR

Goodmornings - 8x100, 5x140, 5x180

Bar Rows - 8x100, 8x140, 8x140

LPD - 12x180, 8x225, 12x180

BOLR (strict) - 15x12.5, 15x12.5, 15x12.5

Easy Intervals Bike - 10 mins

Good solid training session - PR on SSQ too easy, 220 next time which was once uncomprehendable for me on SSQ around parallel.

GM's were solid, cardio way too easy.

Have some video to come on SSQ/GM's & will load when I get a chance.

A cool person has offered me some brand new heavy training bands for free!! Thank you! And they will feature in training going forward!

Nate

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nate225 Veteran member

nate225

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15 Sept 2010

Farmers Walk (starts) - 15m x 80p/s, 15x80, 15x110, 15x110, 15x110, 15x110

Log Press - 1x72.5, 1x92.5, missed 102.5, 1x102.5, 1x102.5, 1x102.5, missed 102.5

Herc Hold pickups with 108p/s - 2 sets of 20 sec

Hang Snatch - 3x40, 3x50, 3x50

Farmers went well - need a flat surface tho, potholes while carrying 220 kg = danger! :grin:

Log a bit hit or miss tonight! Cleans very average making for a hard press phase. Also need to work on power jerk - reverting to pressing technique. Herc Holds no fun. Prob put both of these down to fatigue from ME Squat, Good Mornings & BO Rows on Monday! Should've seen that coming :grin:

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nate225 Veteran member

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Last weeks training:

17 September 2010

Rotators/rehab flyes - 2 sets

Military Press - 8x40, 8x60, 5x80, Push Press 1x100

DB Shlder Press - 8x25, 5x35, 4x45, 10x30

Bench - 8x100, 5x120, 4x130

Inc Parallel DB - 12x40, 10x40, 12x30

Skullcrushers - 5x50, 5x60, 1x75!

Dips - 20, 14

Plate pinches - individual fingers

Hex DB Holds - 2 sets @ 10kg

Good solid volume, pressing strength coming back, probably at 90% of pre injury state.

18 September 2010

WFH - 28lb x 3p/s, 5 singles @ 56lb

Atlas Stone - 1x100, 1x100, 1x100, 1x100, 1x100 (within 2 mins)

Natty Stones - 1x120, 1x120, 1x120, 1x120, 1x120 (within 2 mins)

Throws getting better, Stones simply awesome! Great fun and to do ten reps within 4 minutes was MASSIVE!!! :D

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Playing catchup - been busy!

20 Sept 2010

Cable Crunches/Russian Twists - 2sets heavy

Zerchers - 6x60, 5x100, 3x140, 1x180, missed 200 (dropped on lockout)

Med Box Squat - 5x60, 5x100, 3x140, 3x180, 2x220, 3x250

Poorman GHR - 8, 7, 8

DB Curls - 8x15, 6x25, 5x30, 5x30

Preachers (narrow) - 15x30, 12x30

Lower trap rehab - 2 sets bands

1000 m rower (30 sec hard, 30 sec cruise)

22 Sept 2010 (Aspyre Gym)

Rotators - 3 sets/3 ex

Push press (cleaned) - 5x60, 5x60, 3x80, 1x100, 1x100, missed 110

Lat Raises - 8x15, 8x20, 8x20

Inc DB Press - 8x45, 5x50, 5x50

T-Bar Rows - 10x60, 8x120, 8x160

Chins 8 (hurting suppinator), close grip chins - 10, 10, 8

Box jumps - 5, Seated box jumps - 5, 5x10kg

10 metre sprints - 5

24 Sept 2010 (low vol)

Abs - 3 sets/ 3ex

Rower - 1000m

Powerropes 50/50/50 (30 sec rest)

Lower trap rehab - 3 sets

25 Sept 2010 (Powerhouse)

Log Press (true log) - 5x20, 2x60, 1x90, 1x95, 1x95, 1x100, 1x100, 1x100

Yoke walk - 150x20m, 210x20m, 250x20m

Herc hold - 121kg per side x 50 secs

Stone - 2x50kg

Stone clean & press - 10x50, 10x50

27 Sept 2010 (low vol)

Rotators - 3 sets/ 3 ex

Smith Mach Shldr Press - 8x60, 8x80, 8x80, 10x60

Bench - 8x60, 8x100, 8x100, 8x100

Dips - 8, 7x40, 10x20

O/H TPD - 12x72, 8x96, 8x96

Lower trap rehab - 12x5kg, 12x5, 12x5

2000m rower

Glute rehab - 3 sets of 12

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nate225 Veteran member

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How does it feel going so heavy on Zerchers? I've never done them before but would imagine even over 100 would feel heavy?

Gets heavy really fast (140 is heavy!).

Kind of feels like an awkward deadlift & hurts the forearms. Bastard of an exercise really but very good for Strongman (stonelifting, anvil carries etc). Don't see much relevance to BBing, but might be good for a change once in a blue moon?

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rose Veteran member

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Zerchers - Elitefts members recommend putting a 2x6 board in the crook of your elbows and place the bar on the board to make it more bearable. Any kind of Zercher-style lift is reputably great for learning how to keep your abs tight. Zercher good mornings and lunges are good variations.

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nate225 Veteran member

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Possibly good for a change up but I'll be the first to admit, I hate changing my exercises up too much. Could you get away with wearing neoprene elbow sleeves to "soften" it a little?

Absolutely! I used two pairs on the 200 & I was still sore!

quote="rose"]Zerchers - Elitefts members recommend putting a 2x6 board in the crook of your elbows and place the bar on the board to make it more bearable. Any kind of Zercher-style lift is reputably great for learning how to keep your abs tight. Zercher good mornings and lunges are good variations.

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