Push it To the limit! Zercher life, Best life

[Art_Atwood]

Monday 14.11.2022

Workout 1:

Behind the back deadlift
1x160kg
1x190kg
1x210kg
1x230kg / 506lbs

Workout 2:

Behind the back deadlift
3x170kg
3x190kg
3x200kg
3x210kg / 462lbs
3x200kg
3x190kg
3x200kg

Tuesday 15.11.2022

Workout 1:

Shoulder press w/ swiss bar
1x62kg
1x67kg
1x72kg
1x77kg
1x80kg / 176lbs PR with this bar

Workout 2:

Shoulder press w/ swiss bar
5x57kg
4x60kg
3x63kg
5x60kg
4x64kg
3x67kg / 147lbs

Workout 3:

Shoulder press w/ swiss bar
10x47kg
10x52kg
8x55kg
8x57kg
7x60kg / 132lbs

YEAAAAHHHHHH budddyyyy! Light weight baby!

[Art_Atwood]

Tuesday 22.11.2022

Zercher lift
1x80kg
1x110kg
1x140kg
1x170kg / 374lbs

Bench press /w football bar, paused
3x90kg
1x110kg
1x130kg / 286lbs

I was sick about a week, so easy start.

[EliKoehn]

Good lifts.

What's your rationale for doing deadlifts behind the back though?

[Art_Atwood]

Good lifts.

What's your rationale for doing deadlifts behind the back though?

Thanks 👍

I just like them 🙂 easier for my back also.

[Art_Atwood]

Training template for next 2-4 weeks:

Day 1:
zercher
bench press /w football bar
(triceps)

Day 2:
behind the back deadlift
Shoulder press /w axle
(triceps)

Day 3:
Bent over Row /w trap bar
Bicepcurl

1-3 sessions / Day. Day 1 and 2 are my main Workouts, so Day 3 is like a "Off Day". doing that Workout only once a week. Or twice if i am feeling tired from those bigger lifts.

[Art_Atwood]

Wednesday 23.11.2022

Bent over Row /w trap bar, pause at the floor
6x80kg
5x100kg
4x110kg
3x120kg / 264lbs

Strict curl /w ez-bar, pause at the bottom
10x28kg
8x38kg
6x48kg / 105lbs
Wide grip

Nice and short Workout.

[Art_Atwood]

Thursday 24.11.2022

Workout 1:

Behind the back deadlift
2x180kg
2x210kg / 462lbs
2x200kg

Shoulder press /w axle
1x80kg / 176lbs PR
4x70kg PR
10x60kg PR

Workout 2:

Behind the back deadlift
4x140kg
4x160kg
4x180kg
4x200kg / 440lbs

Little bit lazy Day. If i am training every Day, i Will do only one big lift per Day, but Will do that lift 1-3 times a Day. Much easier that way. I can focus 100% on that lift.

Tomorrow is bench Day. 1-2 Workouts.

[Art_Atwood]

Friday 25.11.2022

Workout 1:

Bench press /w football bar
1x130kg / 286lbs
5x110kg / 242lbs

Workout 2:

Bench press /w football bar
1x130kg / 286lbs
5x110kg / 242lbs

Strict barbell curl, pause at the bottom
8x40kg
6x43kg
4x48kg / 105lbs

Bench was not fress from yesterdays Shoulder press, but thats okay. better luck next time.

[Art_Atwood]

Saturday 26.11.2022

Bench press /w axle
3x102kg
1x122kg
1x142kg / 312lbs PR

Short and sweet

[Art_Atwood]

Sunday 27.11.2022

Zercher squat, pause at the knee
1x170kg
2x1x190kg / 418lbs
2x1x180kg
1x170kg
2x1x180kg

Form was pretty ****ty today, but thats ok. Goal is To lift 210kg later this year. Old PR is 205kg.

[Art_Atwood]

Monday 28.11.2022

Workout 1:

Bench press /w axle
1x132kg
1x144kg PR
1x147kg / 323lbs PR

Workout 2:

Bench press /w axle
1x122kg
1x142kg
1x152kg / 334lbs PR
2x142kg PR

Concentration Dumbell curls
2x2x31kg / 68lbs
8x21kg

[Art_Atwood]

Tuesday 29.11.2022

Workout 1:

Bench press /w axle
1x123kg
1x143kg
1x153kg / 336lbs PR

Workout 2:

Bench press /w axle
1x145kg
2x142kg
3x140kg / 308lbs PR

[Art_Atwood]

Wednesday 30.11.2022

Bench press /w axle
1x145kg
2x142kg
2x143kg / 314lbs PR

[Art_Atwood]

Thursday 1.12.2022

Workout 1:

Axle Shoulder press
1x90kg / 198lbs PR

Barbell tricep extension
4x80kg / 176lbs PR
10x70kg PR

Workout 2:

Axle Shoulder press
1x82kg
3x80kg / 176lbs PR

[Art_Atwood]

Friday 2.12.2022

Workout 1:

Axle Shoulder press
2x85kg PR
3x85kg / 180lbs PR

Workout 2:

Hatfield SSB squat, pause at the bottom
1x185kg
1x215kg PR
1x220kg / 484lbs PR

Workout 3:

Axle Bench press
1x125kg
1x145kg
1x155kg / 341lbs PR

Very good Day!

[Art_Atwood]

Tuesday 16.1.2024

Workout 1:

Seated barbell shoulder press
5x60
5x65
5x70
5x75
5x80kg / 176lbs

Workout 2:

Seated barbell shoulder press
2x15x50kg / 110lbs, pause at chest

Tricep push-down
2x7x45kg / 99lbs

[Art_Atwood]

Wednesday 17.1.2024

Workout 1:

Stiff leg deadlift, pause at the floor
5x110
5x130
5x150
5x160kg / 352lbs

Workout 2:

Chins
4x8xBW

Felt tired today, but training went ok.

[Art_Atwood]

Thursday 18.1.2024

Close grip bench, paused
3x90
3x100
3x110
3x120
3x130kg / 286lbs

Tricep push-down
3x15x35kg / 77lbs

Bench was great! Going to start pushing bench press numbers now.

https://youtube.com/shorts/Qx327Z5Zh...tK8zWlBBicp_yp

[Art_Atwood]

Friday 19.1.2024

Highbar squat, no knee sleeves
2x3x70
3x100
3x120
3x140kg / 308lbs
10x100

I have some problems with my ass(not hole) and popliteal. Deadlifts dont Hurt, but squats are Hard to do. Trying to do those highbar squats frequently but with low volume and low intensity. Not great way to progress, but at least that way i get some squat work in.

Bench is priority number one now.

Last Off day was 4.1. One More week and then its deload time.

[Art_Atwood]

Saturday 20.1.2024

Bench press, little fingers on rings
3x100 paused
3x110 paused
3x120 paused
3x130 paused
3x140kg / 308lbs t&g

Seated barbell shoulder press
5x70
5x75
5x80
5x85kg / 187lbs, 2 reps in the tank

Bench felt slow but shoulder press went great! My PRs are 6x85kg and 4x90kg.

[Art_Atwood]

Sunday 21.1.2024

Close grip bench press, paused
1x110
1x120
1x130
1x140kg / 308lbs
1x140 t&g

Tricep push-down
3x12x40kg / 88lbs

Plan was to rest today, but after a couple of beers, i went and did some benching. Felt great! Much better than yesterday!

[Art_Atwood]

Monday 22.1.2024

Stiff leg deadlift, pause at the floor
3x150
3x160
3x170kg / 374lbs

Dumbell row
2x6x66kg / 145lbs

Chins
8xBW, neutral grip
8xBW, extra narrow underhand grip

[Art_Atwood]

Tuesday 23.1.2024

Workout 1:

Seated barbell shoulder press
2x7x85kg / 187lbs PR

Dumbell side laterals
6x21kg
12x16kg

Dumbell reverse fly
2x10x16kg

Workout 2:

Dumbell Scott curls
2x1x26kg / 57lbs
8x21kg
12x16kg

Ez-barbell curl, over hand grip
2x6x38kg

Great day! Finally some PRs on press!

[Art_Atwood]

Wednesday 24.1.2024

Bench press, last reps paused
12x80kg
12x90kg
12x100kg / 220lbs

Floorpress little fingers on rings, paused
3x80kg
3x100kg
3x120kg / 264lbs

[Art_Atwood]

Thursday 25.1.2024

Workout 1:

Highbar squat
5x140kg
5x130kg

Romanian deadlift from the rack
5x160kg
5x150kg

Workout 2:

Tricep push-down
3x8x84kg

Dumbell scott curls
1x25kg
1x27kg
1x30kg
10x20kg
12x17kg

Close grip bench press
4x130kg
4x120kg paused

Ez-barbell curl, over hand grip
3x8x38kg

Great day! Ass / back still not ok, but leg training went nice. 3 more days before deload.

Plan for rest of the week:

Fri: Barbell shoulder press, dumbell press, side laterals
Sat: Deadlift, row, rear delts
Sun: Close grip bench, arms + beer, votka and sauna w/ good friend

[Art_Atwood]

Friday 26.1.2024

Seated barbell shoulder press
1x90kg
1x100kg / 220lbs PR
3x5x80kg pause at the chest

Seated Dumbell shoulder press
12x26kg
10x31kg

Dumbell side laterals
8x22kg
15x16kg

Finally hit that 100kg on shoulder press! Great day!

[Art_Atwood]

Thursday 1.2.2024

Workout 1:

Highbar squat
6x140kg
6x130kg

Workout 2:

Ez-barbell curl, over hand grip
2x8x40kg

Reverse dumbell fly
2x10x21kg

Back in business! Left glute still not ok! Lets see how long i can highbar squat. If next session is still cousing pain, i switch to zercher squat

[Art_Atwood]

Friday 2.2.2024

Bench press
6x130kg
6x110kg paused

Bent over barbell row
2x6x130kg

Short and sweet!

[Art_Atwood]

Sunday 4.2.2024

Seated barbell shoulder press
1x90kg
2x8x80kg

Tricep push-down
2x6x50kg

Dumbell side laterals
6x26kg
17x16kg

Got foodpoisoning fri-sat night, pooped six times yesterday, but training went ok!

[Art_Atwood]

Monday 5.2.2024

Deadlift, pause at the floor
12x160kg

https://youtube.com/shorts/W0vFaI6Sr...HRvczFKsA0eouQ

T-bar row, paused
2x10x50kg

Chins
5xBW, neutral grip
2x5xBW, extra narrow underhand grip

High reps on deadlift.

Training template for this month:

1: squat
2: bench press
3: shoulder press
4: deadlift
5: closegrip bench

After every main lift, i do 0-2 Accessory lifts.

If i cant take a day Off, i May do only arms (extensions and curls, no pressing) or upper back work. At least i get rest from main lifts that way.