training vid of today

[t3c]

low chain suspended cambered bar gms (bar weighs 55lbs)
55xwarmup
145x5
195x5
215x3
235x3
265x1
275x1
305x1

Zercher squats 135 2x5
High bar squats 115x5,135x5,155x5
Reverse hypers 4x10 + miniband
Abs + 35lb plate 3x12

The video is of my last sets of GMs and zerchers. I think my 305 was very squattish...if you get what i'm saying lol. The others didn't really look like it i think. Form should break down on max attemps right?

Zerchers are KILLER, what do you guys think of the form on them? When i was getting ready, it looks like i'm bugging out but i was just getting my elbows fixed right...looks funny though lol.

http://grambo.org/afa/users/tec/melower.WMV

 

[Debaser]

ummm...

you're going to hurt yourself. I don't know what to say, I've never seen such reckless form. And I've seen some pretty bad form at my gym before...

 

[zackdarnell]

ummm...

you're going to hurt yourself. I don't know what to say, I've never seen such reckless form. And I've seen some pretty bad form at my gym before...

Its not quite that bad. The 305 was squattish, but thats what happens when the weights get heavy.

 

[DBCooper]

Yeah you did squat it up a little to much, lol, the zercher's you really need to arch hard the the whole range of motion instead of rounding over so much.

 

[spatts]

DBC, I agree. I think one of the misunderstanding regarding zercher front squats is the difference between these and zercher situps. I love zercher squats, and more to the point, I love what they do for my sumo deadlift. In a zercher sit up, your arms DO fall between your legs. In a squat, you want to follow the squat rules of form. Keep the traps tight, back tight/arched, use your air, squat stance, spread the floor, but only go down to where you start to lose that core tightness. I take it to where the bar hits my legs, which is ATF for me (only cuase my arse is too big).

On your GM's, you have GOT to ditch that swing. It effects your starting position, and ending position, and the form you use to move it from A to B. Make sure the bar is stationary, and maybe try to incorporate the safety squat bar for these. You will have to fight the forward momentum of it, and this may help to teach you how to keep your core tight/upright.

HIP WORK! HIP WORK! HIP WORK!

I just don't want to see you get hurt, man.

 

[t3c]

damn, so everything is bad huh? lol.

I was under the impression that you should swing it on the gms. Irish power does that. I guess i'll ditch it right away if i could get hurt

I'll try harder to keep an arch on the zerchers next time. Thanks guys

 

[spatts]

When I have seen vids of Irish GMing, he swings it in an agressive way, but he still starts from where the bar would be if it were hanging straight. You seem to start and land on the back swing, with the bar still in motion. Maybe it's just the video...

 

[zackdarnell]

damn, so everything is bad huh? lol.

I was under the impression that you should swing it on the gms. Irish power does that. I guess i'll ditch it right away if i could get hurt

I'll try harder to keep an arch on the zerchers next time. Thanks guys

You wont be able to go as low on the zerchers f you keep the arch, but arch anyway and just go down as far as you can.

Why were you swinging it on the GM's? Just get under the bar, and get your feet setup. You should be able to do it without all the swinging.

 

[t3c]

I have no idea, i'll take your word for it. You think i shouldn't swing at all? Or try to swing and start forward more?

 

[zackdarnell]

I have no idea, i'll take your word for it. You think i shouldn't swing at all? Or try to swing and start forward more?

I wouldnt swing at all, really. I mean, you might have to move the bar a little to get your positioning right, but try not to swing.