8/16 Dynamic Sq/Dl

[Ermantroudt]

1. Box Squats with Average bands: 45x4x2, 135x3x2, 155x5x2, 185x4x2, 225x1 Speed is coming back around, I still need to drive myself into the hole faster.

2. Zercher Squats: 135x2x12, 185x10, 205x8 Hamstrings started to tighten up on the third set.

3. Rev. Hypers: 280x3x20

Cut it short today, Big Dog had to get to work.

Planned PM work:
Belt Dragging 2x Forward, 2xBackwards
Ankle Dragging: 2x Each Ankle
Light Band Pressdown's 100reps

Ermantroudt

[powerlifterjay]

Sounds good bro. Not like i need to say but be fast! And what bands were you using? Whats average bands? Just curious. Sounds like a good workout though.

Thats good weight on that reverse hyper.

[deciever]

erman- how much do you weigh, just out of curiosity?

[Ermantroudt]

Average band is a green and I lift in the 242's, but I am 6'3", so I am kind of skinny by PL standereds.

Ermantroudt

[Cubanito17]

I don't wanna sound like an IDIOT, BUT what are zercher squats?

Good workout. You have a variety in numbers their for DE instead of just 8 sets of 2 with the same weight, week after week after week

[Ermantroudt]

The Zercher squat is a squat done with the bar held in the crooks of your arms.

Ermantroudt

[Cubanito17]

Do you have a pic or link to a pic of them. Is the crook on the opposite side of your elbow??? AND DAMN WOULDN'T THOSE FUCKIN KILL YOUR VEINS

[Imnotdutch]

Cubanito17,

Click the link.......and go to section 8F (towards the bottom of the page).

http://www.olympus.net/personal/cablebar/

[Ermantroudt]

Thanks for the help Imnotdutch!

Ermantroudt

[Cubanito17]

Imnotdutch thanks for the link man I'ma keep that one under my favorites.

Glad to see ya here from EF

[Cubanito17]

They stil look like they would KILL my forearms, either way I'ma try them tues and post on here how they went.

[Ermantroudt]

Get the bar all the way into the crook of your arm, clasp your hands together and try to keep your forearms up at all times. It will look like the WSM guys doing the Stone Circle.

Ermantroudt