11-25-2012 Workout

ZERCHER SQUAT WITH HARNESS
Set 1: 45 lbs x 5
Set 2: 135 lbs x 4
Set 3: 225 lbs x 4
Set 4: 315 lbs x 2
Set 5: 315 lbs x 2
Set 6: 315 lbs x 2
Set 7: 315 lbs x 2

Iron Asylum (soon to be Old School Iron) has a Zercher harness, I never used it, so I did today. Pretty damn hard. You can’t have much bend forward or even a shift unless you want the bar to careen off of the harness. Plus getting to parallel was hard with the bar in the bar since it holds it lower than if you were cradling it. I probably won’t do them again as I don’t see the point in this harness unless you have the mobility of a wet rock. A nice little tool, but I don’t see it being a tool in my arsenal.

I wanted to go heavier than 315 with these but the awkwardness of the harness prevented that for me.

KB SWINGS
Set 1: 70 lbs x 25
Set 2: 70 lbs x 25
Set 3: 70 lbs x 25

KIRK ROWS
Set 1: 155 lbs x 15
Set 2: 175 lbs x 15
Set 3: 175 lbs x 15

FAT BAR CHINUPS
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

HAMMER CURLS
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10

STANDING ABS
Set 1: 70 lbs x 15
Set 2: 100 lbs x 8
Set 3: 100 lbs x 8

15 mins stairmaster

Good workout today, been sticking to the cardio plan and trying to get my cardiovascular conditioning up to a level where I can actually live a longer life.

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.