Zerchers and Floor Presses Zerchers and Floor Presses

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Thread: Zerchers and Floor Presses

  1. #1
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    Jun 2011
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    Default Zerchers and Floor Presses

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    Here's my log of my workouts I do from home. Been working out for about six months. I don't have a squat rack or bench so I use alternative exercises hence zerchers(my favourite non-back squat) and floor press. Also I'm recovering from chronic fatigue so the workouts are scaled back a bit.
    Deads knacker me fast so I only do two exercises squats and alternating presses and floor presses. When I get a stronger CNS I reckon I'll add deads and cleans.

    My stats are:
    Age 27
    BW 105kg (27% BF I think)
    Zercher Squat PR 90.5kg (5th of May) Goal : 133Kg
    Floor Press PR 58kg (7th of June) Goal : 75Kg
    Press PR 40.5kg (23rd of April) Goal : 55Kg

    All exercises 3 sets of 5 reps
    Yip yip!
    Last edited by ag858; 06-14-2011 at 04:24 PM.

  2. #2
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    Workout on Mon 13th of June 2011

    Zercher Squats 78Kg 3x5

    After a 2 week break from Z Squats I reset to 73Kg last workout, did 78Kg today. I reckon 1/1.5 kg increments from here upwards should do it, anything over 80Kg gives me form problems.

    Floor Press 59Kg 3x5 (New PR)

    The last rep was very slow coming back up, I'll microload the increments on this too.

    Hit the buffet the day after.
    Last edited by ag858; 06-14-2011 at 04:32 PM.

  3. #3
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    Workout on Wed 15/6/11

    Zercher Squats 79Kg 3x5
    Some soreness in legs from last time.
    Form is starting to turn into a good morning style with the hips coming up faster than the shoulders. Not sure about my depth on the final reps either. Next time 80 Kg.

    Press 41.5Kg (PR attempt) 5,5,4 reps

    Aargh. So close to that final rep. Terrible form too. Try again next time.

    Barbell Curls 36Kg PR 3x5

    I've came on really well with these, probably newbie gains because I never really did bicep work since I started doing weights again six months ago. Next time 36.5Kg.

  4. #4
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    17/6/11

    Sumo Deadlifts 68Kg 3x5
    Been a while since I done these. Taking it light and learning good form.

    Floor Press 59.5Kg 3x5 PR
    Close to failure. Grunting like a mf.

  5. #5
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    23/6/11

    Zercher Squats 68Kg 3x5

    Press 30.5Kg 3x5

    Sumo Deadlift 68Kg 1x5

    I'm going to substitute Sumo deads in place of the zerchers for now, I'm getting pissed off with the crook-of-the-elbow style grip.

  6. #6
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    Interesting! Do you take the zerchers from the floor?

  7. #7
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    Thanks for asking, Oldster. I sumo deadlift the bar off the floor, then squat down and put the bar on my thighs, cup the arms underneath and carry the bar from there.

  8. #8
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    Good job in not letting a lack of equipment stopping you from lifting.

    No matter how much you lift or how much you don't lift, doing zerchers like you explain, you are a man amongst men!

  9. #9
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    I like the sound of that. Thanks Oldster.

    25/6/11

    Sumo Deadlift 68Kg 5,5,9 reps
    I like the Sumo movement, I think I'll do these in place of the Zerchers every workout and see how far I get.

    Floor Press 48Kg 5,5,9 reps

    Barbell Rows 38Kg 10,10,12 reps

  10. #10
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    Jun 2010
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    starting strength coach development program
    Reading through your log, good going mate! Your technique for getting the zercher squats going made me think of cleaning the weight and front squatting it. That could be an option too, maybe?

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