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sun | week 54 | discovery sunday

sat | week 54 | fight the dyne

fri | week 54 | trap the bar x

thu | week 54 | hilly recovery


there was no other way – 151kg

151kg

the zercher standard

antidote to weakness

Honestly this is just how it feels! It’s rare to stumble upon something feeling as raw as this. Zercher exercises are brutal reality check every time. Its like one of those things one would rather not do — not ever — unless there is no other way.

Herein lies the problem. There is always another way, preferably some easier way to do things, which majority is always pursuing. In case you haven’t figured it out, this is not how you get stronger, tougher nor feel safer for that matter. Wilful exposure to discomfort is the best working strategy to face — what you aren’t ready for — but need to be ready for. It’s never just about strength, muscle gains, conditioning or how fit you are. All that are just a welcome side effects of your personal journey through tough as nails workouts which I see as an antidote to becoming weak, soft and a burden to society.

“Hard times create strong men. Strong men create good times. Good times create weak men. And, weak men create hard times.”

— G. Michael Hopf, Those Who Remain

Dave saved by pure grit

The Zercher Standard starts with a fat axle deficit deadlift to get you into the Zercher squat position from which you need to deliver 10 full depth squats, returning the bar — without dropping — back to the floor. You have 60sec to achieve all this, need to use a 50mm fat axle and start from 13-15cm deficit.

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> Level 3    Guardian          ~ 130kg
> Level 2    Fit human         ~ 90kg
> Level 1    Homo sapiens      ~ 55kg
- - - - -
~ sub:level  demi-sapiens      40kg
… non:level  non-fit creature  30kg or less

This is simply a brutally hard exercise. It may be — in my opinion — one of the best all-round strength exercises to transform you both physically and mentally. Zercher exercises are unique, they look strange, are tough, yet extremely beneficial while requiring very little to almost no skill at all. Contrary to all the logic they are great and quite safe for most beginners.

You don’t need to take my word for it so here is what the legendary powerlifter, strength coach and owner of Westside Barbell, Louie Simmons has to say on the benefits of the Zercher squats:

“It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.”

— Louie Simmons, Westside Barbell

Louie believes Zercher squat is great for squatting mechanics, especially for beginners. It forces an athlete to maintain an upright posture throughout the movement and allows for a deeper squat than the majority of people can achieve in the more traditional squats.

The name of the article is the Zercher Standard by which I wanted to imply that it covers more than just a Zercher squat but that being said — the squatting part constitutes by far the most dominant movement of the whole standard which I am about to introduce in detail.


wed | week 54 | old country pump IV

sun | week 54 | book reading by feel


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