Monday, May 20, 2013

[Weird Cambered Bar Zercher] Squat Monday: Hip Rehab Begins

Zercher squats w/fat cambered
5 reps @ 80 kgs
10 reps @ 100 kgs
5 reps @ 120 kgs
5 reps @ 130 kgs

Upper back lockouts
10 reps @ 140 kgs
8 reps @ 160 kgs
5 reps @ 180 kgs PR
13 reps @ 150 kgs PR for reps

10 reps @ BW PR
7 reps @ BW

Hamstring curls
10 reps @ 50 kgs
10 reps @ 80 kgs

I AM not doing enough in the way of hamstring work, now that I've quit Good mornings, so I will be adding new exercises such as the machine hamstring curl and next week I will be returning 45 degree back raises to the routine, at Dan's recommendation.

A video would be a good idea, if I keep doing these weird freaking Zerchers with the fat cambered bar. I'm sure you all get the idea of what it is, pretty much, but I'd like to get a video of a heavy set in profile, and see just why it is that this feels so much more comfortable on my hips and knees. It's much like the stones; I can squat down low with a narrower stance and reach almost ATG depth more comfortably than I ever could squatting conventionally. Time will tell - I may be over-confidant that these are all I need to keep squat strength up while rehabbing the hip. But I have a good feeling about them, and I am looking forward to going heavier.

Just as soon as I've removed that goddamn sandpaper.

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