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Post by senexfortis on Nov 29, 2012 22:17:26 GMT -5
Deadlifts 135 x 8 225 x 8 315 x 6 405 x 6 405 x 6 405 x 6 did not think about it being my last heavy set, could have got 7 def, but probably 8  then to finish I skipped warm downs and went to Zercher Squats 135 x 8 135 x 8 and I was whooped! I have done these Zerchers twice and I like them ! |
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Post by Ryan on Nov 30, 2012 10:14:54 GMT -5
Deadlifts 135 x 8 225 x 8 315 x 6 405 x 6 405 x 6 405 x 6 did not think about it being my last heavy set, could have got 7 def, but probably 8 then to finish I skipped warm downs and went to Zercher Squats 135 x 8 135 x 8 and I was whooped! I have done these Zerchers twice and I like them ! That's some volume there. Today's my DL day and since you've mentioned this being one of your first times trying Zercher's, I'm gonna try doing some Pendlay rows for the first time today after my work DL sets and see what I think of them. What weight class if you don't mind me asking? |
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Post by senexfortis on Dec 1, 2012 16:45:04 GMT -5
308 class weigh 285 - 290. let me know how you did.
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Post by Ryan on Dec 1, 2012 21:38:42 GMT -5
Here's what my DL day for this week looked like (not to derail your thread):
5/3/1 DL (Wk3, first cycle)
W/U- 135x5, 225x3
Set 1- 380x5
Set 2- 430x3
Set 3- 480x1
Pendlay rows: 3 sets x 12per
GMs: 2 sets x 12per
HS curls: 3 sets x 10per
I like the Pendlay rows a lot; they seem to get everything from middle back all the way through the entire posterior chain activated.
I'll probably start a log here on this site when I get I into meet prep training in Jan, but I log elsewhere now and don't feel like duplicating.
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