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Old 05-24-2011, 04:53 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,724

221 days to get busy



Occluded Walk


Swiss Ball Leg Curl - as part of my warm up
BWx10, 2 sets

220, 230, 240, 250, 260x5
270x5, 3 sets

Zercher Squats
120x5, 3 sets

Rear leg elevated split squats
BWx8, 2 sets

Superset with

Suspended Bridge Leg Curl
BWx10, 2 sets


Haven't done Zerchers in ages. I don't think I have the mobility for it. The lighter weight and the mechanics of the movement make it pretty easy to go deep, however, when I went deep my butt tucked under slightly putting more stress on my lower back. When I did the suspended bridge leg curl, my lower back was LIT UP! This was both good and bad, bad because it really told my how off my form was on the bottom ROM of the Zercher, good because it let me know that I wasn't over taxing my lower back on squats and deadlifts because it has never been that lit up before during that exercise, so indirectly, I felt like it gave me feedback that my form was pretty decent on the squats and deadlifts.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 05-25-2011 at 04:17 PM.
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