12/15/12
My training today;
Stretch bands, pushups, pullups. Also a 2 mile walk with a 40# Xvest.
Zercher Squat with fat bar 10 sets of 3 reps full depth.
Dumbbell clean and press 8 sets of 5
Heavy Dumbbell floor press 3 sets of 5 reps.
Later in the day;
2000 meter C2 rowing, 30 sec hard,30sec easy
20 min on heavy bag kicking and hands.
Zercher
squats was the brain child of Ed Zercher, who was one of the old time strongmen
lifting era. Ed lived to 93 years old before passing away in the 90’s so it
never slowed him down. The Zercher squat was ideal for those who did not have
squat racks like myself and would have to deadlift the barbell to the quad area,
squat down, rest the bar on the legs, to reposition the weight to the crock of
the arm, then perform the squats. It looks like it’s painful and it can be with
heavy weight. There is always some fucked up padding arrangement, which only complicates
the lift position. Myself I found that the 2 or 3 inch “fat bar” is a little
more forgiving then the oly bar diameter.
The Zercher squat has found its home
in the strongman training gyms with some
of the events requiring a weight in the crock in the arm arrangement. Like most
lifters who use weights, I use this lift infrequently in place of the front
squat, which are more quad dominate exercise . However, it is not a bad idea to
do this a couple times a month for more core stabilization as well as great leg
training even in low rep routines. Don’t be a pussy, try them!
"The mission is sacred"
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