[Cap'n]

Your zercher squats are manly.

[gauntman]

Originally Posted by Alan Goode

Your zercher squats are manly.

Damn right. Look forward to seeing what your 1rm is on those.

[finnegan]

Originally Posted by the_w1se

does the active recovery seem to help alot with doms? seems like it is. Does it just basically consist of lighter lifting with some conditioningthrown in

Since I've been doing this basic scheme Heavy lifting in the morning, active recovery/ conditioning in the evening) I've yet to have really crippling doms. I've got a little in my chest, and some in my upper back, but nothing that would sideline me.

[fat_wilhelm]

Originally Posted by finnegan

Zercher Deadlifts are the most difficult lift I've tried yet. I had to elevate the weights about 10 inches to get under the bar. After a lot of wiggling, stumbling, breaks in form, and general chance for grievious personal harm, I got the bar up.

Yar, yar!

[finnegan]

Originally Posted by fat_wilhelm

Yar, yar!

I felt more like a ninja than a pirate doing these. I felt like I had to sneek up on the weight and lift it when it didn't see me as opposed to boarding it and having my way with its vessel.

[fat_wilhelm]

Take a very wide stance. Yes, you do have to really work your arms under the bar to get position, but if you practice and work on flexibility, you'll get it. Then, you'll be scooping guys up off the mat like they're children.

[finnegan]

Originally Posted by fat_wilhelm

Take a very wide stance. Yes, you do have to really work your arms under the bar to get position, but if you practice and work on flexibility, you'll get it. Then, you'll be scooping guys up off the mat like they're children.

For some reason, these are very inspiring words...
Seriously, I'm going to work on this. As far as a direct Lifting-MMA translation, I think the Zercher stuff is the best I've seen yet. Expect more Zercher DLs in the future.

[DEVILsSON]

awesome lifting.

How bad is the bruising after the Zerchers on the insides of your elbows?

[finnegan]

Originally Posted by DEVILsSON

awesome lifting.

How bad is the bruising after the Zerchers on the insides of your elbows?

Not too bad. I wrap a towel around the bar. callouses on the hands may be badass, callouses on the insides of the elbow, not so much...

[finnegan]

Bas Rutten 3 minute Muay Thai rounds/ Lifts: Conditioning
10 rounds today. Lifts: BORs: 135 x 20 Dumbell snatches 30 x 20, pushups x 20

Rd 1 lifts
Rd 2 instructions
Rd 3 lifts
Rd 4 instructions
Rd 5 lifts
Rd 6 instructions
Rd 7 lifts
Rd 8 instructions
Rd 9 lifts
Rd 10 instructions

Totals:
BORs: 135 x 20, 5 sets
Dumbell snatches: 30 x 20, 5 sets
Pushups: 20, 5 sets

Impressions: My arms are blasted. 10 rounds wasn't too bad, but I doubt I'll do this too often, especially before work. The last set of lifts was brutal to push through, especially the snatches.