Back to the Front

A leg raise or three.


Standing Calf RaiseAfter several weeks of box squatting it was time to bring the bar around to the front for a Zercher-style attack. Despite generating red elbows - mostly as a result of widening the grip beyond the smooth sections of the bar - these were a lot of fun. I'll certainly be including them more often.

Next came the hanging knee raises, which made it clear that the recent flu had taken a bit more of a toll than I realised. Finished the sets OK, but I was quite glad that there were no more scheduled.

Closed the session with some standing calf raises, and I lowered the weight slightly as a trade-off for doing them extremely slowly, with a static hold on the first rep of each set.

A brief session, but quite enough following this morning's fun with a stability ball. Time to bring that (or at least a burst-proof version) back to the weight room.

DE SQ/DL
Dynamic stretching
Zercher squat 2x5@20kg,
9x3@50kg
Hanging knee raise 4x10@bw
Standing calf raise 4x10@50kg
Isometric stretching

Total time : 33 mins

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



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Getting a Few Zs.After doing a few Zercher squats the other day I decided to do them again as a max exercise, starting with the bar a little lower this time - about knee height. This also gave me an opportunity to test out a few different ways of holding the bar after seeing a little variation recently.
Quicker off the Box.Box Squats. They're taking a bit more getting used to than I'd hoped, but after moving through 11 reasonably quick sets (most of them triples) it's starting to feel a bit more natural sitting down in the middle of a movement.
The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
New Routine.

Down to 3 sessions per week.

Westside Dead Lift Secrets.

This review looks at the 2003 DVD edition of the Deadlift Secrets offering, which is an updated version of its early '90s predecessor. Whilst there has been a significant amount of change to some aspects of the Westside approach, the fundamentals remain constant and this DVD helps to show just how important those fundamental concepts are.

Zercher Inspirations.

Unusual, but highly effective.



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