Results matching “Bird”

In keeping with the rack-pull focus of the current deadlift program, I decided to add a few lockouts to my bench work. The idea is to slide these in after a bit of heavy flat bench pressing, although today's workout was solely designed to get an idea of my current max.

The pins were set right beneath the j-hooks, which gives around 25cm range of motion. This proved to be larger than I thought, and I soon found myself getting stapled under 100kg.

Rack lockout (25cm ROM) 20@20kg, 10@40kg, 10@60kg, 5@70kg, 5@80kg, 3@90kg, 0@100kg

I followed the pressing with a brief upper back workout, which comprised a few supersets of chin-ups and band pull-aparts. The basic mini-band (35lb of resistance) proved quite enough for these; at least when immediately following the chins. The fact that there was only around 10sec rest between sets didn't help.

Chin-up/band pull-apart (mini band #1) - supersetted 12/20, 7/20, 5/20

Finished with a few sets of band tricep pushdowns, which - as I suspected - are a great way to end things.

2×20 (blue band)
20 (green band)
10 (green band, each hand separately)

NB : a list of each band and the resistance given is here.

As per the current deadlift-centric plan, today's ME SQ/DL had a high rack pull focus. Following a bit of ab work, the pins were set at 59cm (just above knee height, on me at least) for a few sets of rack pulls. Working with slightly heavier weights is always good fun - ensuring a steady flow of heart pounding, red-faced, sweat-inducing action. Not to mention the bonus benefit grip work.

Worked up to 180kg, which is where I hope to have the regular deadlift in a few months. Time will tell.

Hanging leg raise 12,8 @bw
Hanging knee raise 20,8 @bw
Seated knee raise 30@bw

Rack pull (pins at 59cm, 5 holes showing) 5@60kg, 5@100kg, 5@140kg, 3@160kg, 1@180kg

Standing plate twist 30@5kg
Kneeling plate twist 20@5kg

I finished with a simple movement I noticed in a John Davies article some time ago; the Waiter's Bow. This is similar to a good morning movement, performed whilst holding a plate across the chest; bending forward at the waist. It's a good, quick, light way to end things.

Waiter's bow 2×20@10kg

I'm a little unsure of the origins of the Neider Press, however the first person that springs to mind is strong-shouldered Bill Neider, who won the gold medal for the Shot Put at the 1960 Olympics in Rome. As I'm a little reluctant to start throwing heavy objects around the room, the Neider Press seems like a perfect alternative.

This movement is similar to doing a bench press whilst standing up, with the bar moving horizontally from the top of the chest to arms' length in front of you. Needless to say, gravity is not your friend whilst doing these.

Note: I've recently started doing these with a plate (held like a steering wheel), so as to add a little grip work.

George Zottman (pictured at left) was a Philadelphia strongman in the 1880s/1890s. In this photo Zottman, aged 57, still had massive forearms by any standard - measuring 16 1/2 " here. Relaxed they were still a suitably impressive 14 1/2 ".

It's fitting then that the movement he is most famous for - the one that to this day carries his name - is the Zottman Curl.

This is a dumbbell bicep curl with a twist - quite literally. The weight is curled using the standard supinated (palm facing up) grip, with the wrist angled back slightly so as to make the bicep do all the heavy lifting. At the top of the curl the wrist is straightened and the hand rotated 180 degrees, before being slowly lowered to the start position. The hand is then rotated 180 degrees and the cycle begins again.

This movement succeeds in working both the biceps and forearms, and is a great way to warm up the entire arm.

An uncommon, but highly effective, movement.

The Bradford Press is named for former US Heavyweight lifter Jim Bradford, an olympic lifter, who had a reputation for being able to press any weight he was satisfactorily able to clean. After doing a few sets of these I can understand why.

The exercise looks similar to a Military Press, except that the weight is moved in an arc from in front of the head to behind it; and back again. This manages to work all parts of the deltoids, as well as giving the forearms something to think about. An unusual, but highly effective, movement.

UPDATE : This lift owes its origin to Strongman Charles Jefferson, not Thomas. Thanks Jan.

The origins of this lift are a little more difficult to find than those of many other weird and wonderful movements from the strongmen of old. The only strongman I've come across with the name of Jefferson is Thomas Jefferson 'Stout' Jackson (1890-1976) of Texas; though I can't find any link with this particular lift.

Ed Zercher performing an unsupported leg press.

The name Zercher is survived by a couple of lifts, primarily the Zercher Squat. Deadlifts are also occasionally performed, holding the bar in the same unusual way.

Technique

For both the Zercher squat and deadlift the bar is rested in the crook of the elbows. This shifts the body's centre of mass much further forward than in the case of a front squat or traditional deadlift. The hands are then crossed, made into fists, clasped together or held in whatever way feels most comfortable to the lifter.

In the case of the squat, these were originally performed free-standing. The bar was deadlifted from the ground (using traditional methods) and rested on the upper thighs whilst the lifter carefully squatted down. The lifter would then proceed to hook their arms beneath the bar and stand up again, before reversing the process and returning the bar to the ground. These days the lift is often started with the bar already raised (via the pins of a rack, blocks or anything else at a convenient height), and only the squatting motion is performed.

For the Zercher deadlift the bar begins much lower - on the ground if possible, or at the very least on the lowest pins of a rack. Taking a wide stance, the lifter's arms are hooked beneath the bar in the same way as in the squat. The hips are lowered, and then the lifter raises the back and straightens the legs simultaneously. As the body's centre of mass has been shifted forward by holding the bar in this unusual way, much more stress is placed on the hamstrings than in a traditional deadlift; which focusses on the spinal erectors.

See also

Slow like honey - workout from 04 May 2005 (video)

The Zercher lift
ironbarbell.com/Articles/Zercher.html

Wally's Place: The man behind the Zercher lift
www.usaplnationals.com/wally/wallyA.html

ABC Bodybuilding forum: The Zercher Deadlift
www.abcbodybuilding.com/forum/showflat.php?Cat=&Number=936321&page=0&view=collapsed&sb=5&o=7&fpart=1

Ed Zercher was a St Louis Strongman (pictured here performing an unsupported leg press), who famously trained using equipment looking more at home in a junkyard than a gym. His basement was filled with pieces of old machinery, anvils, wrecking balls and assorted odd-shaped heavy objects. Clearly strength was a passion.

The name Zercher is survived by a couple of lifts, primarily the Zercher squat. Deadlifts are also occasionally performed, holding the bar in the same unusual way.

Technique

For both the Zercher squat and deadlift the bar is rested in the crook of the elbows. This shifts the body's centre of mass much further forward than in the case of a front squat or traditional deadlift. The hands are then crossed, made into fists, clasped together or held in whatever way feels most comfortable to the lifter.

In the case of the squat, these were originally performed free-standing. The bar was deadlifted from the ground (using traditional methods) and rested on the upper thighs whilst the lifter carefully squatted down. The lifter would then proceed to hook their arms beneath the bar and stand up again, before reversing the process and returning the bar to the ground. These days the lift is often started with the bar already raised (via the pins of a rack, blocks or anything else at a convenient height), and only the squatting motion is performed.

For the Zercher deadlift the bar begins much lower - on the ground if possible, or at the very least on the lowest pins of a rack. Taking a wide stance, the lifter's arms are hooked beneath the bar in the same way as in the squat. The hips are lowered, and then the lifter raises the back and straightens the legs simultaneously. As the body's centre of mass has been shifted forward by holding the bar in this unusual way, much more stress is placed on the hamstrings than in a traditional deadlift; which focusses on the spinal erectors.

See also

Slow like honey - workout from 04 May 2005 (video)

The Zercher lift
ironbarbell.com/Articles/Zercher.html

Wally's Place: The man behind the Zercher lift
www.usaplnationals.com/wally/wallyA.html

ABC Bodybuilding forum: The Zercher Deadlift
www.abcbodybuilding.com/forum/showflat.php?Cat=&Number=936321&page=0&view=collapsed&sb=5&o=7&fpart=1

Following the many sets/low reps mentality of my current deadlift training, I began today's session with a bit of explosive benching. After completing the first few speedy sets (with the shoulders beginning to warm up) I interspersed some standing L-Flyes. I'm still experimenting with the placement of these in workouts; between sets of presses feels right.

Bench press 2×20@20kg, 8×3@50kg
Standing L-Flye 3×7@8kg (each side)

A brief bit of Bradford pressing brought this short and simple workout to a close.

Bradford press 2×10@20kg

Today marked the start of a deadlift-centric cycle which will hopefully see the deadlift numbers climbing once again. The routine is a hybrid of Andy Bolton and Coan/Phillipi routines (I wanted to vary both height and weight, hence the inclusion of the rack pulls for ME days).

After warming up with a little ab work and some light deadlifts it was time for the slightly heavier stuff (at 60% of 1RM it's still pretty reasonable). I elected to do the accessory exercises straight through (rather than in circuit fashion as dictated in Coan's original routine); which simply meant far less weight changing. Much faster.

Deadlift (explosive, conventional stance) 8×3@107.5kg
Dimmel deadlift 3×8@60kg
Stiff-leg deadlift 3×8@80kg
T-Bar row 3×8@70kg

The last of the accessory exercises was the arched back good morning. As this was my first run with this variation I knocked out the required 3 sets using the bar only - rest assured that there'll be a bit of weight on there next time.

Arched back good morning 3×8@20kg