The Deadly Push at Salado

E

evolution

2
I'm experimenting with a 10 week program. I'm concentrating on my deadlift and push press and will be competing in Salado, Texas on November 10th.

*10/01/07
Week 1 of 10-Monday
AM
A)deadlift:335X3
B)push press:190X3

PM
A)deadlift:335X2
B)push press:190X2
 
I wish you the best of luck, EVO.........ROCK ON!!!!!!!
 
10/02/07

A)deadlift:135X12, 225X8, 335X3
~Circuit~ No RI between movements; 120 sec between circuits
B1)push press:135X12, 155X10, 185X5, 205X3
B2)1 arm db snatch:70X5 each armX4
B3)chins:BWX8X4

Was supposed to throw but when we got back from the volleyball tournament, it was raining horridly. I can't complain too much as the rain is much needed, but it irritates me to miss a day of throwing. During the volleyball tourney, I had satisfactorily gorged myself on junk and the ciruit left me ready to have my digestive yumminess all over the floor. Soooo...I called it an evening after the circuit.
 
No I haven't been slacking...just neglecting the journal.

10/08/07
A)Push press:135X8, 185X3, 205X3
B)front squat:245X5, 275X5X2
C)deadlift:225X5, 315X5, 340X3

10/09/07
-AM-
A)bench:225X5, 245X5, 285X5
B1)db bench:80X15X2
B2)seated cable row:205X12X2
B3)seated db power clean:30sX10X2

2X30 min football games

-PM-
~throwing; 80ish% effort~
A)Braemar stone:4 puts; best=28'4"
B)Open stone:4 puts; best=30'1"
C)HWD:4 throws; best=18'9"
D)LWD:4 throws; best=39'4"

-PM part 2-
A)push press:135X8, 205X3
B)deadlift:225X8, 340X3
C)serratus crunches:40X12X2

I need to do something about my pulled groin muscle. The sprinting in the football games aggrivated it so that it was less than comfortable doing any type of weighted abdominal curling movement.
 
When you do front squats, do you just go pure just hands and bar, or do you use that thing that sits on your shoulders and holds the bar? I forget what it's called
 
Merciless said:
When you do front squats, do you just go pure just hands and bar, or do you use that thing that sits on your shoulders and holds the bar? I forget what it's called
Click to expand...

No I don't use a manta ray. And depending on how heavy I'm going, I'll use the clean grip method or just use a semi-bodybuilding style with my forearms and hands up in the air (imagine you have a pocket mirror and you're holding it in your hand(s) looking at yourself).
 
evolution said:
No I don't use a manta ray. And depending on how heavy I'm going, I'll use the clean grip method or just use a semi-bodybuilding style with my forearms and hands up in the air (imagine you have a pocket mirror and you're holding it in your hand(s) looking at yourself).
Click to expand...

We have one of those in our weight room, the coach only put front squats on the workout once last spring, and the big guys used that.

So you mean the bar would be cradled in the pockets of your elbows?
 
Merciless said:
We have one of those in our weight room, the coach only put front squats on the workout once last spring, and the big guys used that.

So you mean the bar would be cradled in the pockets of your elbows?
Click to expand...

Eh...I don't really see the reasoning, but every coach is different in what they like to do.

No...that would be a zercher squat. Okay...imagine a regular front squat; the bar is still resting on the shoulders. And instead of the hands on the bar like this
My arms are shaped more like the letter 'L'.
 
good work so far evo!
we'r all rootin you on, man. rip it up!

and mention zercher squats, why have i never seen anybody do them in any of their logs...heck i'v never even seen anyone do them in real life
 
don't think they are that usual. I've tried them, but never really had them as a part of my routine. Anyone know what kind of weaknesses you could use it for? I know there's alot of core involvement in it, I felt that when I tried it.
 
Karky said:
don't think they are that usual. I've tried them, but never really had them as a part of my routine. Anyone know what kind of weaknesses you could use it for? I know there's alot of core involvement in it, I felt that when I tried it.
Click to expand...

youre referring to zerchers right? I would say hip and lower back weaknesses. Have you ever tried zerchers karky? When done correctly your glutes, hammies, and back are fired up too

evo whats the competition in salado?
 
Proteinboy said:
good work so far evo!
we'r all rootin you on, man. rip it up!

and mention zercher squats, why have i never seen anybody do them in any of their logs...heck i'v never even seen anyone do them in real life
Click to expand...

You haven't read enough of my logs then...I used to do zerchers all the time. In fact, as soon as the bell rings to let the kids out, I'll go int he weight room and do some zerchers.
 
any reason why you did them so much? I'm about to start squatting again, and want to get sure I get the movement right. I'll be using low weight and just try to get myself up there without pissing off my hip thingy. I was thinking either zerchers or lumberjack squats (like corner row only you squat the bar)
 
AJP said:
youre referring to zerchers right? I would say hip and lower back weaknesses. Have you ever tried zerchers karky? When done correctly your glutes, hammies, and back are fired up too

evo whats the competition in salado?
Click to expand...

I agree with this, Karks. The competition in Salado is a Highland Games. This'll be a good one since it has 2 stones, 2 weights for distance, sheaf, cabers, weight over bar, and 2 hammers. This'll be the last competition of the year and I'll be rolling into off-season which means more time in the gym.
 
Karky said:
any reason why you did them so much? I'm about to start squatting again, and want to get sure I get the movement right. I'll be using low weight and just try to get myself up there without pissing off my hip thingy. I was thinking either zerchers or lumberjack squats (like corner row only you squat the bar)
Click to expand...

I started doing zerchers because I saw Craig Smith doing them (a Highland pro) and in my emails to him he said he noticed the zercher helped him a lot with hip drive and making him stronger over all. I also did them a lot simply because I think it's a cool lift and enjoyed doing it. The challenge was awesome the heavier the weight got holding it and getting up.

I also like lumber jack squat but I like to add in throwing the bar up, catching it, and dropping down as I catch it and make it an explosive movement.

One of the important things is to keep the bar close to the body.
 
10/11/07

*low volume due to time between training basketball team and coaching a soccer game*

A)Power snatch: 145X3X3
B)front squat:285X6X3
C)bench press:275X8X3

Now I'm off to zercher squat
 
Last edited:
10/12/07

Zercher squats
135X12, 185X10, 225X8, 275X2
~~Felt a sharp pain in my left knee on the medial side at the 2nd rep. So I racked the bar. A lot of popping was going on in the knee and even on body weight squats, I could feel the sharp pain when ever I went parallel or below. An hour later there is no pain squatting down without weight, but I'll let it rest over the weekend since I'm doing a throwing demonstration for about 5 hours tomorrow for the Global Festival at one of hte local universities.

Anyway, I'm off to bottle mead with Jonathan and drag out the cabers for tomorrow.
 
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