...And Relax

One of the draining variety.

Getting a few ZsWith the week having been one of the draining variety, following the same pattern as last friday seemed like a perfectly good idea. With appropriate weight increases, naturally.

The combination of a few extra kilos on the bar and a few extra for myself (pasta for dinner) will see an early end to a hectic week. Sleep, glorious sleep.

DE SQ/DL Zercher squat 2x10@20kg, 4x6@60kg, 4@80kg Hack squat 2x6@70kg, 2x6@80kg, 2x6@90kg, 2x6@100kg, 2x6@110kg, 17@90kg Standing calf raise 4x6@90kg, 2x6@100kg Hanging knee twist 4x10@bw Twisting crunch 4x10@bw Total time : just over an hour

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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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Let's Twist Again.

A certified quad-beater.

Back to 4 Days per Week.

I've decided to switch back.

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.
Going Behind the Back.As my hamstrings are yet to entirely forgive me for last friday's assault, today's session was a quad-centric affair. Having recently sampled the simple delight of the Hack squat I figured I should get an idea of my current maximum before I churn out too many sets. Beginning the lift is perhaps the hardest part of these - especially once the weight starts to increase - and I can see myself doing a few behind-the-back deadlifts just to get used to it. Frustratingly, the fun ended shortly before arrival at the 100kg mark. With the quads nicely warmed, it was time for a few sets of Zercher squats and low step-ups. Keeping the Zercher theme I followed these with some Zercher Good Mornings; which always feel a lot more natural than the standard barbell Good Morning. Once again, the abs had the pleasure of bringing the workout to a close; this time with a combination of crunches and kneeling plate twists.
The Zercher Deadlift.Zercher Deadlift.Wow.
Missing in Action.

Lost somewhere in Glasgow.

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