Slow like honey

Scott Birdby Scott Bird | May 4, 2005
Filed in DE SQ/DL , videos , workouts | 10 comments

Minolta DiMAGE E50With the current sprain repairing itself with frustrating slowness (at least it’s moving in the right direction) I decided to avoid any trap movements or any exercise involving a bar across my back. As this ruled out both deadlifts and regular squats, today’s routine saw a return of the fun-filled Zercher squat.

Today also saw change from another corner: the camera which failed an impromptu collision test with the pavement a few months ago (the Minolta DiMAGE xt - which bravely limped on, but was never quite the same) was finally replaced with a new version of its younger brother, the DiMAGE E50. Despite being slightly lower in the DiMAGE rankings, the time difference has ensured that it is cheaper, smaller, lighter, faster and generally outperforms the older models.

Best of all for its intended use as a workout aid - video can use the capacity of the card (previously it was limited to frustratingly short bursts) and the frame size has doubled; giving a much better picture. Just to test it out, here is a quick video (3MB, .wmv) from today’s session.

Band Pull-through 20@supermini, 20@blue
Zercher squat 5@40kg, 5@60kg, 8×3@70kg
Dimmel deadlift 4×8@60kg
Stiff-legged deadlift 8@70kg, 3×8@80kg
Waiter’s Bow 2×20@10kg
Hanging knee raise (from rear of rack) 10@bw


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Comments

1

Nice new camera, Scott. The video was crystal clear. On the Zercher squats, try a closer stance and you’ll find you can descend deeper and really hit your glutes.
Squatting closer stance will have great carryover to your deadlift since you lift conventional.
I’m going to be joining you as part of the “band set” soon, a pair of minis on their way. I plan on using them mainly for benching too add tension to the bar on dynamic workouts.

Posted by: John | May 5, 2005 8:35 AM

2

Oh, by the way, good idea to rest your upper back. Have you tried self-massage to loosen up the strain? I know it sounds queer, but self-massage is something I really believe in (not being able to afford the real deal.)
I know EliteFitnessSystems sells a roller that you can use for that purpose.

Posted by: John | May 5, 2005 8:40 AM

3

Not sure I’m flexible enough to massage my upper back :)

Regarding the stance: I use both sumo and conventional stances for deadlifts; usually sumo for max lifts and conventional for rack pulls or speed work. I suspect I should adopt a similar approach for the Zerchers.

Look forward to seeing how you put the bands to use. I’m yet to test them out for benching - they’re just perfect for quick warmup/finishing moves.

Posted by: Scott | May 5, 2005 10:21 AM

4

nice workout seemed like fun.
good idea to keep resting your back, you’ll be up to 100% soon.

Posted by: john | May 5, 2005 1:41 PM

5

Love the Zerchers. At least now I feel sore all over, not just in the upper back.

I notice you’ve got Zercher goodmornings on your list of exercises. Do you do the squats at all?

Posted by: Scott | May 5, 2005 4:58 PM

6

no i’ve never tried any zercher movements. they do look like good fun though and am looking forward to incorporating them at some point.

that list was just to help me come up with a WSB routine (this is what i came up with for my first WSB cycle
http://www.johnyeo.com/routines/power1.html)

by the way: i went ahead and ordered the ixus 50 in the end.

Posted by: john | May 5, 2005 6:25 PM

7

Does that mean we can expect to see the occasional photo/video in the near future?

Posted by: Scott | May 5, 2005 7:19 PM

8

i’ve been keeping progress shots for awhile. last ones were feb time. i’d like to take a few vids but its not all that practical at the gym…

Posted by: john | May 5, 2005 11:15 PM

9

Scott,

AWESOME video. I like it. You’ll have to keep posting these up. I really need to take my camera into the gym and get some video (sony 717) of my squats and deadlifts for a form check (that is when I’m back to doing them).

Also when I post a comment to your site it takes a LONG time…thought I’d pass this along. Perhaps a server issue? Haven’t done any traceroutes to your server, but it’s pretty consistent from home or work (work right now).

Posted by: Chris | May 6, 2005 5:42 PM

10

Thanks. The video’s great for my own benefit, so I’m sure I’ll take plenty more. Always good for a laugh in the future too.

I’d noticed the site starting to slow down a bit lately; I think it’s to do with the number of different things I’m pulling into the site (RSS feeds, pics from Amazon etc). Will have a look.

Looking forward to seeing some clips from the Sony.

Posted by: Scott | May 6, 2005 5:59 PM

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