Posted: 4/18/2008 10:41:52 AM EDT
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So, after breaking my head two weeks ago during the 20-rep squat routine, I was finally able to get back in the gym last night. Two weeks is the longest layoff I've had in probably 3 years, so between that and not knowing how my head would react, I wanted to take it kind of easy - but still feel it. Wanted a full body workout, but a limited amount of time under tension. Here's what I did: Zercher Squats bar x 10 2 x 5 @ 135 1 x 3 @ 185 3 x 5 @ 225 Dips (b/w) 4 x 10 Done in under 30 minutes. I considered deadlifts rather than zerchers, but didn't want to go heavy yet and besides, zerchers directly hit the upper back, quads, arms & shoulders harder than deads. Deadlifts are clearly superior for the entire posterior chain - but zerchers are a pretty efficient exercise for hitting almost everything. Between these & the dips, I can't think of anything that didn't get worked. Anyone else have ideas for quick, complete workouts? |
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Wow. I just started incorporating zerchers, I'm having trouble holding the barbell in position. By rep # 4 at 205 my forearms are starting to fatigue. When I need to do a quick and dirty whole-body workout I usually do a hang clean-overhead press-front lunge combination. I have heard that the snatch-grip deadlift is a good whole-body exercise, but I have not tried it yet. |
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A fat bar helps a lot. The tops of my hands, in the area where the thumb & forefinger come together, usually tingle for at least 24 hours after, but the fat bar allows you to do the lift without extreme pain in the crooks of your arms. The other key is keeping your upper body super tight the entire time. It works better for me to really squeeze the bar rather than letting it just hang in your arms. The clean & press is a great option. |
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I'm not sure if this is what you're looking for, but once a week or so if I can't make it to the gym I do one of the Crossfit workouts. It's quick, and hits just about everything. 90lb thrusters (front squat into overhead press) Pullups Alternate sets for 21, 15, 9. You do it for time, and then try to beat your time the next time you do it. I've got it down to about 8min, and when I'm done I'm DONE. Your heart/lungs are what will hold you back. |