Press Bro Diaries

Discussion in 'Training Logs' started by Mirek, Mar 29, 2016.

  1. Mirek

    Mirek Quadruple-Digit Post Count

    Inspired by @Antti, I finally got to try some Zercher squatting.
    It feels easier than back squatting, likely because of its proximity
    to the KB double front squats which I did in the past.

    Zercher squat

    Did not dare to go higher but will try next time.
    Then some ubiquitous pressing. I am press bro, after all.


    Short and sweet. I hope to get back to gym either tomorrow or on Sunday.
    Maine-ah KB, Sauli, damogari and 4 others like this.
  2. Antti

    Antti More than 2500 posts

    The zercher feels very natural. It is, the way we pick up things. Like the sumo deadlift. Nice job! Did you pick it up from the ground or from the rack?
    Mirek likes this.
  3. Mirek

    Mirek Quadruple-Digit Post Count

    I think you're right about the natural-ness, and yes, I used the rack.

    Btw have you ever tried Zercher deadlift? It's perhaps as close as one can get with barbell to simulate picking up real things.
    Philippe Geoffrion and Antti like this.
  4. Antti

    Antti More than 2500 posts

    You mean lift straight from the ground without deadlifting it on the legs first? I haven't ever done that. It is an intriguing lift but must be hell on the back. I have done it with the deadlift first, I think I have a couple of videos in my log. It has a different feel compared to using the rack.

    If you haven't, check out a man called Eric Bugenhagen on YouTube. He's quite a character and he has a lot of impressive lifts on video, like different zerchers.
    Mirek likes this.
  5. Mirek

    Mirek Quadruple-Digit Post Count

    Yes, that's what I meant.

    I've seen those and been thoroughly impressed!

    Thanks for the tip, I'll check him out!
    Antti likes this.
  6. Mirek

    Mirek Quadruple-Digit Post Count


    100x5, 120x3, 140x1, 150x1, 155x1

    Followed by 5 sets of push downs that gave a nice tricep pump.
    Maine-ah KB, masa, damogari and 2 others like this.
  7. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    The zercher deadlift is a strange beast. I've never done it but it intrigues me. It is quite possibly the least advantageous leverage position to deadlift the bar (unless you did a zercher deficit deadlift...yuck!) You're basically deadlifting with half your normal arm length. Probably very good for grapplers, wrestlers, strongmen and piano movers, however.
    Mirek likes this.
  8. Mirek

    Mirek Quadruple-Digit Post Count

    Zercher deadlift is quite high on my TODO list. I figure it being quite close to the initial phae of picking up sandbag,
    but let's see.
  9. Mirek

    Mirek Quadruple-Digit Post Count


    Not a great day and so I opted for volume.

    50x5, 60x5x5

    Five sets of seated alternating dumbbell biceps curls. That was it.
  10. Mirek

    Mirek Quadruple-Digit Post Count

    Really fast visit of the gym, like 20 or 25 minutes.

    5 laps of about 20 steps with 50 kg dumbbell at each hand.

    Bench press

    Bench press is really strange lift and my technique must be abysymal.
  11. damogari

    damogari Quadruple-Digit Post Count

    Nice workout! Quick and to the point!
    Philippe Geoffrion and Mirek like this.
  12. Mirek

    Mirek Quadruple-Digit Post Count

    It's been already high time to squat and so I did.

    Squat 50x5, 80x5, 100x3, 110x2, 120x1 - real grind, almost stopped in the middle

    While taking off the plates from last squat set I thought 'let's press something'
    Press 80x3

    3 sets of five
    I do not know the weight but heavy enough to already have quite a problems with double overhand grip.
    Last edited: Jun 20, 2019
    masa, Dekapon, damogari and 3 others like this.
  13. Joe Fraser

    Joe Fraser Triple-Digit Post Count

    Bench press only needs a few technique pieces and some practice to make it routine. Most importantly hand and elbow position so you don't cause a problem with your rotator cuff.

    See this great tutorial from Barbell Logic. It is in depth and will show everything a lifter needs to know on the bench press. Don't skip over the safety part. The bar is over your head and neck so it's important.

    Most people can overhead press about 60% of their bench press. 80% is ideal but not common. Having a strong press is great for shoulder health and improves bench press strength. It looks like you are within this range. Bench responds well to frequency to stay in the groove and make gains. 2-3x a week works well.
    North Coast Miller and Mirek like this.
  14. Mirek

    Mirek Quadruple-Digit Post Count

    70x5x4, 70x4

    Pissed off. Really wanted those 5x5 of 70 kg but the very last rep just did not happen, no strength left to muster up.
    Three sets of bicep curls afterwards.
  15. Mirek

    Mirek Quadruple-Digit Post Count

    Dear diary,

    I am sorry not to visit you more often but it is what it is.
    I am happy to tell you that I one-arm pressed 42.5 kg dumbbell in the gym yesterday,
    which is the best I've ever done.

    I also lost about 10 kg over the last three months or so and am down to about 113 kg.

    I'll be back in about three weeks.

    For so long, good bye!
  16. Mirek

    Mirek Quadruple-Digit Post Count

    I am back!

    It's been more like four weeks than announced three but here I am anyway.
    After summer diet based on ice cream and beer, or as I call it, "Retired Warrior King Diet",
    I am no longer at 113 but more like 115 - 116 but that does not give me much of a headache.

    Strength-wise, I do not know yet. I have a plan to start the barbell linear cycle next week just that I do not know exactly which one yet. Still have four days to figure out. Any suggestions are of course welcome.
    Dekapon, masa, Kiacek and 2 others like this.
  17. Antti

    Antti More than 2500 posts

    I wouldn't worry too much about which program you pick. Just put in the effort.
    Mirek likes this.
  18. Mirek

    Mirek Quadruple-Digit Post Count

    Yep, so much is clear to me. Still, I have to choose a particular one.
    I think Faleev in Evil Russian's version will do.
    damogari likes this.
  19. Antti

    Antti More than 2500 posts

    You mean the Faleev posted on Ferriss' site? That looks like a good program. Are you going to do the complete equation or just the first half?
  20. Mirek

    Mirek Quadruple-Digit Post Count

    Haha, only the first part for now. I am nowhere near of competitive numbers in any of the powerlifts.

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