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Zerchers for the Mayor |
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S McCracken 
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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 Topic: Zerchers for the MayorPosted: 11/18/09 at 2:54pm |
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I may never be the Mayor but maybe I can be a clerk there. Great night in the gym tonight I almost locked out 485 tonight, maybe next month. Anyway my question is has anyone tried a Zercher harness from WSB that Louie makes ? Or something similar? |
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North American Highlander Ohio Chair
www.nahighlander.com |
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 11/18/09 at 9:59pm |
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Nice work.
That harness is stupid. |
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Trainerterry
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Joined: 9/09/04 Location: Suriname Status: Offline Points: 1155 |
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Posted: 11/18/09 at 11:46pm |
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not for tuba or base drum in a marching band |
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"A man has to know his limitations" - Detective Harold Callahan
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 11/19/09 at 1:59am |
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The real reason I asked was it looks like it would alow you to do more weight. The harness make the lift look easy. |
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North American Highlander Ohio Chair
www.nahighlander.com |
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Mountain Man
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Craig Smith Fan Club Joined: 4/07/08 Location: United States Status: Offline Points: 946 |
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Posted: 11/19/09 at 5:15am |
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Are yall starting your Zerchers from the top or bottom? I have seen Craig's videos and like that style of starting at roughly crook of the arm level. I will hitting Zerchers hard this off-season.
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Robin Walker
"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 11/19/09 at 7:11am |
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I start with the bar at the arm crook as you call it untill I get to about 350ish. then I start from the pins for me it seems easier to start with the pulling in the heavy weight. I have been doing the mayors workout for 2 years or so on and off started again the last month. Ex of last nights Z's for me 135x10 225x3 275x2 315x2 365x2 385x2 405x2 445x1 485x1 ( I was so close) 365 was started from the pins Training by Craig S warm up with 3 4 reps and the on to heavy doubles and finish with 2-3 max singles. |
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North American Highlander Ohio Chair
www.nahighlander.com |
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Mountain Man
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Craig Smith Fan Club Joined: 4/07/08 Location: United States Status: Offline Points: 946 |
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Posted: 11/19/09 at 9:38am |
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Thanks for the Smithian workout, I will do just that. But what do you mean by "the pins?" How high is that body-wise? |
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Robin Walker
"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
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Wayne Hill
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Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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Posted: 11/19/09 at 10:33am |
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Set the pins so you have to lift the bar off, but not so high that, tired at the end of the set, you have difficulty getting the bar back on.
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"We may be small, but we're slow." - MIT Rugby
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S McCracken
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Posted: 11/19/09 at 12:30pm |
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From the pins refers to my safety bars, Its just about half way between my knees and my waist. I set them based on where I should be bottoming out on the lift. It helps me know Im down as far as I need to go. I do this with all my sqts I make sure I touch the saftys slight pause and the explode up. (touch and go) I start from the safty pin and pull rather than starting at the top on my Zerchers. Squats when I do them I start like everyone else and drop to the pins and touch and go. May not be the best way for Zerchers but it has been working for me. The way I see it im still going up and down the same amount of time.
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North American Highlander Ohio Chair
www.nahighlander.com |
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I shouldnt laugh it does work.
S McCracken wrote: