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Category: Programs

Can Everybody Benefit From Exercise?

Ain’t that a click-bait title? (Slightly above 1.600 words, estimated reading time: about 8 min.)

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FIRST TIME HANDLING THE 20s AGAIN SINCE CANCER This was actually my second gym session of the day. I had not planned to even attempt lifting the #purplemaneaters but just to cheer up the kid (@thatgirlwithanironpair_03) who was going for 4*1min with 2*16. Turned out that the best way to do it was to lift alongside her. But the gym has only one pair of 16s and I was not going to size down to 12, so 2*20 it was. This was the last set, and although fixation is iffy and technique is rusty, it did not feel entirely terrible. #Girevoy #GirevoySport #LongCycle #TwoArmLongCycle #TALC #Girevik #TougherThanTheRest #FuckLeukemia #FuckCancer #CancerIsABitch #ButItsMyBitch

I LOVE IT WHEN A PLAN COMES TOGETHER In late September, I programmed my lifting so that I would reach a lifetime #ZercherSquat PR in just over a month. And here we are, today, with a lifetime #Zercher #Squat PR. Just what I needed to stay motivated while slowly re-building my other lifts. #Girevoy #GirevoySport #Girevik #TougherThanTheRest #FuckLeukemia #FuckCancer #CancerIsABitch #ButItsMyBitch

I'm a movie star! #Repost @theeverlifting (@get_repost) ・・・ ZERCHER SQUAT (demonstrated here by @the_polverine ) is an odd and somewhat painful squat variation. It was named after strongman Ed Zercher who reportedly started doing it in the 1930’s. The Zercher squat is a viable option for practitioners of strongman, kettlebell sport, grappling martial arts, or anyone who wants to get generally stronger. . Place the barbell in the crook of your elbows. You may use knee sleeves or some type of padding to relieve discomfort. Clasp you’re hands together for stability. . Squat as normal but ensure that your elbows come between your knees so they don’t hit them. . For some it’s easier to reach full depth with Zercher squats compared to regular squats. . As a squat it will naturally train the quads and glutes but you may find that your abs and mid upper back work harder than usual... And also the biceps, which is why I jokingly call it the squat for flexing bodybuilders.

CLOSING IN ON A LIFETIME PR Today's top single @110kg (after 5@90, 3@100 and 2@105) was 5kg away from my all-time best from February 2017. I wasn't training that hard at the time, recovering from an onset of sciatica. Apparently, the more severe the condition, the better the comeback 🤣💪 #Zercher #ZercherSquat #FuckLeukemia #FuckCancer

HEAVY METAL THERAPY Today more than ever I'm painfully aware that all my gym shenanigans are just a distraction from other stuff. Then again sometimes, when words are missing, distraction is the best we have. #FuckLeukemia #FuckCancer

FULL ZERCHER Just for fun, because the movement did not fit in today's training. Technique needs some work, but I have a few ideas on how to program this for training work capacity. #Zercher #ZercherSquat #FullZercher #FullZercherCycle #Girevoy #GirevoySport #Girevik #TougherThanTheRest #FuckLeukemia #FuckCancer

100 KILOS ZERCHER SQUAT! I love it when a plan comes together. But sometimes, it takes a little bit of fiddling. Like yesterday, when I had to take an unplanned rest day after falling asleep right after breakfast. Yet I knew that it was only fatigue masking fitness. And so, today, I tweaked my plan a bit to take advantage of the fitness-and-no-fatigue to get a 100kg single. That's quite the comeback, innit? #Girevoy #GirevoySport #Girevik #TougherThanTheRest #OldSchoolStrength #ZercherSquat #100kg #ComebackPR #CancerIsABitch #ButItsMyBitch

Rest day gym otherfie (thanks to @the_swiss_tank). Less than one month in my bodybuilding program and improvements already show up in civilian clothes. Sure, the bump on my right pec (where the accès to the central line stands) is not as aesthetic as I'd like. Buy the forearms are coming up nicely. #RestDays #AreForTheRest #GymSelfie #GymOtherfie #FuckLeukemia #FuckCancer

For my rest days, I go to the gym, but in casual clothes. Bent pressing 20kg for 3+2+1 reps (alternating sides) at the top of a pyramid going up 5+3+2@12kg and 4+2+2@16kg and down the same (in reverse order). A good stretch under love ad for the back leg and some work for girevoy fixation. A total workload of 1.2 metric ton, about 12.5% of yesterday's workload. Perfect amount for a rest day. Bonus: my skull shines like a Kettlebell. #Girevoy #GirevoySport #Girevik #TougherThanTheRest #LightWeightBaby #KettlebellsAndChemo #FuckLeukemia #CancerIsABitch #ButItsMyBitch

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