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Cause&Effect

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thirtyseventh week of twentysixteen (12 September - 19 September)

- zazen
- breath work
- easy walking and jogging
- stretching
- ZercherSquats, 5sessions this week, 52 sessions so far:
1.440 kg - 1.200kg - 1.800kg - 1.040kg - 650kg = 6.130kg
- freestanding HandstandPushups, 5 sessions this week, 52 sessions so far:
21r - 14r - 22r - 35r - 24r =116 reps
- one arm Snatch, two session this week:
6.880kg - 5.600kg = 12.480kg

 
thirty-eighth week of twenty-sixteen (19 September - 25 September)

- zazen
- breath work
- easy walking and jogging
- stretching

ZercherSquats, 6 sessions this week, 58 sessions so far:
480kg - 660kg - 650kg - 1.950kg - 1.300kg - 910kg = 7.200kg
HandstandPushups freestanding, 6 sessions this week, 58 sessions so far:
22r - 16r - 15r - 26r - 20r - 18r =117 reps
Snatch
one arm, two session this week:
4.800kg - 7.200 = 12.000kg

Summary of the last 8 weeks (05 Aug - 25 Sept)

- ZercherSquat: 6100k - 5530k - 4440k - 5980k = 22.050kg // 8.020k - 3.670k - 6.130k - 7.200k = 25.020kg // 47.070kg
- HandstandPushup, freestanding : 114r - 128r - 88r - 74r =404reps // 141r - 97r - 116r - 117r = 471 reps // 875 reps
- Snatch, 1 arm: 11680k - 11400k - 19280k - 11640k = 54.000kg // 5600k - 8000k - 12.480k - 12.000k = 38.080kg // 92.080kg

Note:
finished today my third 6 week one arm snatch cycle, A+A style from Al Ciampa
 
thirty-ninth week of twenty xixteen (26 September - 02 Oktober)

some light work:

- zazen
- breath work
- easy walking & running
- stretching

some iron work...

ZercherSquats: 7 sessions this week, 65 so far
1.820kg + 1.170kg + 1.800kg + 1.310kg + 1.380kg + 950kg + 1.600kg = 10.030kg

HandstandPushup:
7 sessions this week, 65 so far
freestanding: 26r + 20r + 24r + 21r + 32r + 16r + 15r = 154reps
full range between chairs, today: 1rx1 + 2rx2 =6r

Double LC C&J:
2 sessions this week
2.160kg + 3.840kg = 6.000kg

some Get Ups with 45kg 16reps each side for the week

Note:
- lost some weight. My old scale got broken 8 weeks ago. last week I got a new one.
was @ 92kg, now @ 87-88kg. " You can't outlift your diet" maybe outrun? I lost some
fat around the waistline, says my belt when closing another notch or two. Bodyweight
related stuff getting easier, no surprise.
 
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Dude, have you ever seen the muppets?

"Animal!!!!!!!!!!!!"

Mr Harald, you are an inspiration, as always.
Thank you for your (un)kind words, as an animal, my zodiac is the Taurus, which may have an impact, or may not. That on this forum some inspiration takes places, there I have no doubt.
 
No insult intended, Mr Harald.

Between your magic elixir (beer) and your "bull" like approach to fitness, it is no wonder that you're as smart as you are strong.

Sir (I know), you're inspirational feats have an impact on more than just me. Humble as you may be, you're as strong as they come. And yes, I'm chasing you.
Its been a pleasure learning from you and alongside you.
 
fortieth week of twenty-sixteen (03 October - 09 October)

some light work:

- zazen
- breath work
- easy walking & running
- stretching

some iron work...

ZercherSquats: 4 sessions this week, 69 so far
1.690kg + 1.760kg + 3.000kg + 2.100kg= 8.550kg

HandstandPushup:

freestanding, 4sessions this week, 69 so far: 23r + 19r + 27r + 16r = 85reps
full range between chairs, 4 sessions this week, 5 so far: 5r + 6r + 10r + 12r = 33reps

Double LC C&J:
3 sessions this week
5.040kg + 2.160kg + 3.840kg = 6.000kg = 11.040kg

MAF running:
09/06/16 : 45min - 140avg bpm - 7,11km
10/06/16 : 45min - 141avg bpm - 7,70km
 
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forty-first week of twenty-sixteen (10 October - 16 October)

light work:

- zazen
- breath work
- easy walking and running
- stretching

iron work...


ZercherSquats: 6 sessions this week, 75 so far
1.720kg + 2.070kg + 2.500kg + 1.500kg + 2.240kg + 2.700kg = 12.730kg

HandstandPushup:
6 sessions this week, 75 so far
freestanding: 16r + 11r +18r = 45 reps
full range between chairs: 8r + 15r + 23r + 10r + 8r + 20r = 84 reps

Double LC C&J:
3 sessions this week
3.360kg + 2.160kg + 3.840kg = 9.360kg
 
forty-second week of twenty-sixteen (17 October - 23 October)


light work:

- zazen
- breath work
- easy walking and running 1h @ 136bpm - 1,5h @ 135bpm
- rowing C2 7,5km @ 117bpm - 7,5km @ 115bpm
- stretching

iron work...


strength:
ZercherSquats: 6 sessions this week, 81 so far
1460k + 1910k + 1800k + 1350k + 1740k + 1680k = 9940kg

HandstandPushup:
6 sessions this week, 81 so far
full range between chairs: 12r + 24r + 14r + 10r + 18r + 26r = 106reps

Alactic + Aerobic:
Double LC C&J (2x28k), 1 session 3.360kg
Double PushPress (2x40k), 1 session 1.600kg
Double HighPull (2x32k), 1 session 4.800kg

Summary of last 12 weeks strength work (05 August - 23 October)

ZercherSquats (in kg)
1. month: 6100 - 5530 - 4440 - 5980 = 22.050
2. month: 8020 - 3670 - 6130 - 7.200 = 25.020
3. month: 10.030 - 8.550 - 12.730 - 9.940 = 41.250

HandstandPushups (in reps)
1. month 114 - 128 - 88 - 74 = 404 (freestanding)
2. month 141 - 97 - 116 - 117 = 471 (freestanding)
3. month 154 - 85 - 4 = 284 (freestanding)
6 - 33 - 84 - 106 = 229 (full range)
 
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forty - third week of twenty - sixteen
(24 October - 30. October)


light work:

- zazen
- breath work
- easy rowing: 10km - 10km - 12,85km
- stretching

iron work...


ZercherSquats: 7 sessions this week, 88 so far
1.250 - 2.400 - 2.070 - 2580 - 1500 - 3240 - 1.200
= 14.240kg

HandstandPushup:
7 sessions this week, 88 so far
full range, between chairs
18 - 23 - 14 - 24 - 10 - 24 - 11 = 124 reps

A+A work:
- LC C&J (2x32k) 2r x 24 = 3.072kg
- PushPress (2x40k) 1r x 26 = 2.080kg
- HighPull (2x32k) 5r x 25 = 8.000kg
 
really impressive with the get ups on your channel. like the slight variation instead of swinging shin around when moving into lunge position
 
really impressive with the get ups on your channel. like the slight variation instead of swinging shin around when moving into lunge position
Thanks Glen. This variation I use sometimes, has no friction on the knee, as opposed to the other variation where the shin swings, but it is a bit more challenging to balance.
 
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