Leg Workout...

[Citruscide]

Ok...

I tried my front squats tonight with a little closer stance instead of soooo wide... I could actually get down a little lower than what I had previously done.

Front Squats -- bar warmup, 135x12

185x8, 225x5, 225x5, 225x4 (I would have tried 5 but form was breaking down on number 4 pretty bad).

Stiff legged dead lifts -- bar warmup 135x16

185x12,225x8,225x7,275x4

Leg Curls

3 sets of 12, 8, 5

Standing calf raises... the machine was set on 450 and i added a 45lb plate to it...

3 sets, squeezing at the top of 20, 20, 15

C-ditty

 

[strider364]

Nice work C. I like a closer stance myself, I feel I get the upper quad when I go shoulder width.

 

[Citruscide]

Nice work C. I like a closer stance myself, I feel I get the upper quad when I go shoulder width.

Yeah, I definately feel it more in my upper quads with a shoulder length stance... I felt I could go a little lower too... I did feel like Ididn't have as good a balance though... I might move them in between my wide stance and shoulder length... just to be able to balance myself better

C-ditty

 

[b fold the truth]

I think that it is time to add another squat movement to your workout program. Zerchers maybe?

B True

 

[Citruscide]

I think that it is time to add another squat movement to your workout program. Zerchers maybe?

B True

I think that would be a cool thing to add... Hannibal posted something about that somewhere??

That is where you hold the bar in your Elbow Pits, with your fists facing toward the ceiling? and just squat?

C-ditty

 

[b fold the truth]

I think that would be a cool thing to add... Hannibal posted something about that somewhere??

That is where you hold the bar in your Elbow Pits, with your fists facing toward the ceiling? and just squat?

C-ditty

I'll find you a video of me and a few others doing Zercher Squats later this evening...

Seriously...IMO you need to start working on more volume in your workouts...some sort of squats, etc... could really help.

B True

 

[t3c]

http://www.grambo.org/afa/users/tec/Clint.wmv

http://www.grambo.org/afa/users/tec/Cheese.wmv

Although an awesome job by cheese, i'd pay more attention to clints form, i think i remember clint saying it was the first time cheese did them and he was working on form himself.

 

[Citruscide]

Yeah, I noticed that Clint had his back arched a bit outward... rather than the "usual" inward arch... that is ok right?

Bfold - I agree... I do need to add something to that workout... I was going to ask before my next leg workout, but being the fashionably early guru that you are, caught on to it.

C-ditty

 

[PolishHammer1977]

C,

Getting bigger

 

[Citruscide]

Heh... I think with the addition of deadlifts, barbell rows (adding weight) and the front squat, I've added alot of size... these other squats could only help more.

C-ditty

 

[Citruscide]

BTW.. .do people do the same weight on Z-squats that they do on other squats?? I would think there would be a certain limit due to the hold?

C-ditty

 

[louden_swain]

Thats a good routine.

I dare you to try a heavy set until you reach 20 reps. People tend to say that this is cardio training, but thats not the case. You are retrieving muscle fibers you never knew you had.

You reach 20 using all methods possible.

This includes using the rest pause method.

After your set if you are not puking. . . .you didn't work hard enough.

 

[Sully810]

You might be able to do more on zerchers(if you start at parallel only,as opposed to starting from the floor),but then again you might not.If you start from the floor you could do 3 warm up/practice sets if its your first time,to judge for yourself what kind if weight youll be able to use.I only tryed them from the floor once,and did 225 without really straining,but the negative was rough...maybe Ill throw these in my routine again

 

[b fold the truth]

Yeah, I noticed that Clint had his back arched a bit outward... rather than the "usual" inward arch... that is ok right?

Bfold - I agree... I do need to add something to that workout... I was going to ask before my next leg workout, but being the fashionably early guru that you are, caught on to it.

C-ditty

Hold the bar in front, squat BACK, shins straight up and down...and let the bar travel where it may. Start with 135 and see how it feels. I take the bar about 2-3" below my knees.

B True

 

[casualbb]

Why add something on top of front squats? Honestly, it's all the same motion.

-casualbb

 

[zackdarnell]

Why add something on top of front squats? Honestly, it's all the same motion.

-casualbb

I dont know about everyone else, but to me, zercher squats and front squats feel a lot different. I feel zerchers more in the posterior chain, and front squats more in the quads.

 

[casualbb]

That makes sense. I just figure if you're doing both front or back squats and a deadlift you've got all bases covered in terms of quads and posterior chain.

-casualbb