Great workout today. Zercher squats were excellent today - felt quite a bit better than the last time I did them two weeks ago. Assistance work was good. Clare and a friend at the gym taped the zerchers for me, so I will have the vid up later once youtube posts it.
Warmups – 2 sets of 30 for each movement:
Leg Extensions
Leg Curls
Lat Rows
BB Curls
Zercher Squats off Pins (bar at 28″ from floor):
135×10x1
225×3x1
315×3x1
405×3x1
455×1x1
505×1x1 (PR)
515×1x1 (PR)
ATG Zercher Squats:
245×16x1 (PR)
Wide-grip BB Rows (very strict, reps paused at the top):
225×5x1
245×5x1
265×5x1
285×5x1
Lying Hamstring Curls:
190×10x2 (PR)
170×5-150×5x1
Standing One-arm DB Hammer Curls:
110×10x1
130×10x1
150×10x1 (PR)
Hammer Chins (letting go and recatching bar at the top of each rep):
bw x15×1
+ stretching
Duration: 110 minutes
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