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  1. #901
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    I’m going to save the logs from Tuesday and today. Tuesday I tried to bench and my chest was still shredded from Friday that it was all over the place and ended up being random.

    Then today my back was tender going into squats. Unracking 385 was hell on wheels and didn’t even attempt it.

    So my workouts are going to be a mixture of others logs. Lol

    Jason = 10x3 to save body
    JIP = fast reps with no breathing
    Krazy = zercher
    Anthony = my dbz brother

    X10x3 are going to be shorter rest times (going from 1:30 then belt wraps on to 1 and no wraps or belt) so the raw volume days will be RAWR VOLUME days.
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  2. #902
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    Originally Posted by JRMoore82 View Post
    LOWER RAW VOLUME

    Squats
    315x3
    385x3
    425x10x3

    Zercher Squats 135x5x5
    RDL’s 245x5x6
    Standing calf raises drop sets 545/495/405/315/225/135x12

    Iron Krazy started doing zercher Squats and he liked em. I don’t wanna switch shoes just to front and wanna keep shoulders healthy since back in gear soon so tried zerchers and they hit all the muscles and feel like a great accesory. So that’s that.
    Fukin A my man! lol that is so awesome! I hope you upload a video to your YT channel when you get strong with the Zercher. You should be a beast at that in no time. I actually did 4x10 just the other day of 135lbs! I set the spotter arms for ATG and went hard AF! My quads are SCREAMIN! Although I think lower reps would be a better idea at some point. I'd say Zercher is between high bar volume and low bar strength/power work. My core is certainly the limiting factor as I was carrying that barbell on the way up and was difficult to keep it close to my body toward the 4th set. Wouldn't be a good idea with heavier weight though. I think you have the right idea with the 5x5 Jay. Of the "odd" lifts being displayed on YT these days. The Zercher was calling out to me. Also after reading a bit more, the Zercher seems more "sport specific" for powerlifting and strong man compared to front squats. Both are obviously valuable tools but if you don't like that bar being a 1/4" away from your neck and just don't feel comfortable with that lift, Zercher is the way to go. These last couple posts made my week Jay, thanks lol.
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  3. #903
    Registered User Jason2459's Avatar
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    10x3 short rest is great conditioning work. Who ever says dynamic effort days are easy days aren't doing it right.
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  4. #904
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    Originally Posted by IronKrazy View Post
    Fukin A my man! lol that is so awesome! I hope you upload a video to your YT channel when you get strong with the Zercher. You should be a beast at that in no time. I actually did 4x10 just the other day of 135lbs! I set the spotter arms for ATG and went hard AF! My quads are SCREAMIN! Although I think lower reps would be a better idea at some point. I'd say Zercher is between high bar volume and low bar strength/power work. My core is certainly the limiting factor as I was carrying that barbell on the way up and was difficult to keep it close to my body toward the 4th set. Wouldn't be a good idea with heavier weight though. I think you have the right idea with the 5x5 Jay. Of the "odd" lifts being displayed on YT these days. The Zercher was calling out to me. Also after reading a bit more, the Zercher seems more "sport specific" for powerlifting and strong man compared to front squats. Both are obviously valuable tools but if you don't like that bar being a 1/4" away from your neck and just don't feel comfortable with that lift, Zercher is the way to go. These last couple posts made my week Jay, thanks lol.
    Good chance zercher will carry over better.

    I just don’t wanna switch out of shoes to do fronts, I neeed to squat in flats cause I’m going back to wide stance gear and ham and glutes and core need work.

    Plus fronts mess with my shoulders and atm my quads are so dominate it’s pointless imho for my programming.

    Cheers!

    Originally Posted by Jason2459 View Post
    10x3 short rest is great conditioning work. Who ever says dynamic effort days are easy days aren't doing it right.
    I agree with you. Dynamics have always been tougher days and I’ve had good progression with squats and deads at least. Need to figure out some way to bench to move but I think that’s from me forcing the issue instead of just going along with a program and killing it on the platform.
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  5. #905
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    Did my x10x3 bench RAWR with 235 and short rest and piston like reps. Good pump. Good all around.

    Deadlift to see how “not deadlifting to get stronger” would work. Pulled 595 easily but form was kinda off. So I’ll keep with all the Paused and RDL’s and when I need to peak back to deads.

    That’s all I did cause it’s saturday and back in single ply Monday.

    Here we go.........
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  6. #906
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    Squat
    405x3 (wraps)
    495
    545x3x2 (straps down]
    545

    Cause I worked out Saturday and my hip is still sore just got into gear to get reacclumated to wraps and single ply.

    Used the loose suit. Actually did fairly better with depth even with lighter weights. So technique has been a huge killer (which is a duh comment) but sticking with straps down for a long while. Arching my back seems to be the huge cue I have to work on.
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  7. #907
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    UPPER SINGLE PLY

    Bench
    225x3
    315x3 2” (LCC SK)
    405x3 2”
    455x3 2”
    495x3x3 2”

    Barbell shrug 365x5x15
    Face Pulls 80x5x12
    Reverse grip row 105x5x10
    Side dumbbell bend 70x4x12
    Hammer curl 35x5x12

    Got in shirt early cause still breaking in. Had the shirt sat how I want it by 495 finally got arms into pits and by last set was able to get index to rings. What a pain.
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  8. #908
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    LOWER RAW VOLUME

    Squat
    275x3
    295x10x3

    Zercher Squats 155x5x5
    RDL’s 265x5x6
    Calf raises drop sets 565/495/405.....x12

    The flat experiment is over. I’ve done all sorts of hip mobility stuff but I never feel stable, walkouts suck and I’m trying to joint train for a equipped/raw meet.

    I can wall squat in flats and pass the tests. But I can’t pull myself into the hole and it just messes with my groin. I threw on my Oly’s and everything felt better.

    I’ll keep routine the same but Oly’s for squats and flats everything else.
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  9. #909
    Registered User Jason2459's Avatar
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    I keep trying to get back into some kind of heel. Theoretically they will help hit depth better and possibly provide better leverages. But that can very greatly based on technique and even Moore so hip and joint structures along with lengths of leverages.
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  10. #910
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    ^^ I totally agree. I think my hips are small and I had measured myself and long arms/long legs.

    I have to move so slow with flats it’s annoying. I have to arch way to hard to keep my hips involved in flats and to hit depth I loose the leverage to keep upright and upright is a huge thing I have to focus on.

    TLDR ray Williams squats in heels so **** it.
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  11. #911
    Registered User Jason2459's Avatar
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    Last I saw he's in flats.
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  12. #912
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    Thought he was in powerlifts when he first hit 1000?
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  13. #913
    Registered User Jason2459's Avatar
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    Originally Posted by JRMoore82 View Post
    Thought he was in powerlifts when he first hit 1000?
    Just know the past year or two he's been in flats. 2017 raw nats and 2018 Arnold he certainly was from what I remember.
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  14. #914
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    Originally Posted by Jason2459 View Post
    Just know the past year or two he's been in flats. 2017 raw nats and 2018 Arnold he certainly was from what I remember.
    Preston turner uses heels
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  15. #915
    Registered User Jason2459's Avatar
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    Originally Posted by JRMoore82 View Post
    Preston turner uses heels
    Dan green does too. You'll find big squats using both and everything in between. Like the titan/safe shoes at around .25-.5" which Malan uses.
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  16. #916
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    Originally Posted by Jason2459 View Post
    Dan green does too. You'll find big squats using both and everything in between. Like the titan/safe shoes at around .25-.5" which Malan uses.
    Lol. Yeah!

    Dan green and that mobility doe. How a man can squat so wide feet so forward. Wonder what he could hit in gear.
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    UPPER RAW VOLUME

    Bench
    225x3
    245x10x3

    Side lat raises 35x5x10
    Landmine One Arm Row 60x5x10
    Straight arm pulldown 85x5x10
    Landmine 80’s 60x5x8
    Alt Curl 35x4x10

    Cardio 4/4 = 12

    Gonna give Oly’s a go for bench. I just always feel a lot stabler. Still no wraps and strict 1 minute rest.

    Gonna start tracking weekly vids again.

    693/539/621.5 Single Ply.

    585/375/635 best raw gym lifts

    Instagram: moorejr82
    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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