KD's room temperature journal

[Kneival D]

warmup with bear crawls forward and back

considering the smith is 15 lbs...
decline:
195x10
245x5
265x3
285x1
295x1

then tried zerchers for the first time
95x10
145x10
165x10

overhead squat (bar): 45x5x5

weighted dips (45lbs)
15!,10,7

zerchers round II
165x10
165x10
165x10

10 seemed to be roughly a limit..perhaps on a good day I could do 15 in a row or more comfortably. I recover fast but I doubt i'll be too competitive depending on when the event is. Something tells me that 30 lbs of BW more of squats is not as much a burden as with pull-ups or BW bench. My elbow 'pit' area is a bit burned from the rough part of the bar, but otherwise the motion felt pretty good to me as far as squats go.

sitting chest flies
195 x 10, 205 x 5, 205 x 5
with 20,15,15 air squats in between

foam roll.

[B.Money]

lol thats pretty solid for your first time man, I won't even say what I got

The competition deadline is on the 31st, so you have a month to train for them. I think if kabuki does his thing none of us will be all that competitive. I would at least like to get within the top 5 though! http://www.ironaddicts.com/forums/sh...ad.php?t=30872

[Kneival D]

been pretty sore all over from the last few workouts. shoulders have been pretty iffy in general so just did a out-of-character bicep workout.

20 deadhangs
9 deadhangs
7 deadhangs
100 lb curls , resting arms on cushion/platform. x5x3
perpetual rope pull down machine (hardest setting) 3 minutes
100 lb pulley curls with split rope
foam rolls

looks like zerchers hits alot my problem areas, definitely all sorts of sore that I havn't felt in awhile. hopefully try the deficit dead-lifts tom or mon.

[B.Money]

haha nice work man, nothing wrong with some big gunz!

Good to hear you found a weak point with the zerchers! I am still sore too haha.

[Kneival D]

today (monday)

warmup:
20 x 32" box jumps
jump rope
W/O
- Deficit dead-lifts (1st time): just a few " (35 lb plates)
135 x 10, 225 x 5 x 3
- Zercher squat
135 x 10, 155x5x3
had more trouble this week, could be a little beat from the deadlifts, last time I did after bench.
- Pull-ups, 16, 10,7
- Perpetual rope pulldown
hardest setting for 3 minutes..
with three breaks of 20 air squats each x 3
foam roll

Originally Posted by B.Money

Good to hear you found a weak point with the zerchers! I am still sore too haha.

yeah, well I did less good this week. probably try again after a less strenuous opener. I'll double the plates for deficits next time.

[B.Money]

Nice, the deadlifts will definitely wear you out a bit for the zerchers.

So are you doing the deadlifts standing on 35lb plates, or only using 35lb plates on the bar? Either way works

using only 25's makes it an even bigger deficit if your gym has enough of them lol

[Kneival D]

yeah I was standing on the plates. hard to find enough 35s or 25s to add up to substantial weight..


today: wed

biked 7 miles
bear crawl warm-up
pvc shoulder stretch
- decline/flat (wasn't all the way declined)
195 x 10, 245x5, 265 x 2, 275 x 1, 195 x 10
seemed to be harder than a few notches down on the bench.
- zerchers:
135 x 10, 165x10x3
wore long sleeves, kinda pinched instead of 'rubbed' heh. I like them tho..feels super intense and scares people at the gym.
- weighted dips:
60x10,60x7,80x5
- rope pull machine
- sitting machine flies:
205 x5x3 with 20x3 air squats
- foam roll.


was pretty wrecked from monday. seemed like some lower back stuff I had injured in the fall had flared up (which manifests mostly in my right hip area still) but has now mostly subsided with the overall soreness from the workout. Still something majorly tweaked in my nerves or something and sucks but doesn't bother me on a regular basis. Today was the first time going heavier on the dips (usually don't feel comfortable hanging too much weight off my skinny waist ) but unlike pulls the weight on dips doesn't seem to move around alot. I should have no problem it seems with 2 45s next time.

[Kneival D]

short workout today

- 500 m row
- cleans 135 x 3 x 3
- pull-ups x12,8,7
- curls with split rope pully. 95 x 5 x 3
- alternating as many pullups as possible with 80 lb ez-bar curls x 5-10 X3

[Kneival D]

bike sprints
20 box jumps
bear crawls (all directions up down side side)
10 air squats
- push press 95x10,115x5,115x3
- alternating with incline: 155x5x3
(my incline is total shit for some reason)
- zerches at BW (165) 10x3
- weighted dips @ 90 lbs 5:4:4 (PR)
foam roll

[Kneival D]

warm-up: jump rope, lunges
- deadlift (deficit with short bar and 35 as biggest plate)
195,215,235 x 5 x 3
- power cleans: 115x5x3
- weighted pull-ups 45lb x 8,6,5
- perpetual rope pull down at hardest setting (2:00) with 85x4x3 pulley strait bar curls.
foam roll