Chuck Scherza
Sun- Speed bench w/fat bar and doubled mini 8x3w/245
5 board worked upto 605x3
flat db press 1x41 w/100's
Mon- Rear delt raises 4x12x55
shrugs w/trap bar 315x4x10
hammers 3x6 w/75's
db curls 3x12w/35's
Wed 3 board worked upto 565x3
shirt work w/Viking 605x1(couldn't touch) 655x1 (2" from touch) 705x1(EZ)
db exts 45's 6x10
db powercleans 35's 3x20
Fri- Bent rows- worked upto 275x8
Pulldowns 230x3x8
Db rows 65's 4x12
V handle pulldowns to belly 185x4x8
5 board worked upto 605x3
flat db press 1x41 w/100's
Mon- Rear delt raises 4x12x55
shrugs w/trap bar 315x4x10
hammers 3x6 w/75's
db curls 3x12w/35's
Wed 3 board worked upto 565x3
shirt work w/Viking 605x1(couldn't touch) 655x1 (2" from touch) 705x1(EZ)
db exts 45's 6x10
db powercleans 35's 3x20
Fri- Bent rows- worked upto 275x8
Pulldowns 230x3x8
Db rows 65's 4x12
V handle pulldowns to belly 185x4x8
posted by Westside Barbell at 12:55 AM
3 Comments:
Mr. Scherza,
can you talk about how you structre your workouts in terms of your top end tricep and repetition tricep work, and your shirt work?
and can you talk alittle about your form in the shirt, touching and at lockout.
thanks
hey, Chuck!
whats up, this is leo from RI (and curently in london) tried to email you, but you account is not working. email me at ldesf@netscape.net with your propper web address.
on a different note, hows Ocean State been doing? say hi for me. looks like that Finnish shirt is really working well for you........700 lbs looks like it should be a joke. i'll have to start working on my shrugs so i can give u better handoffs. haha.
ok, "Mr Scherza" stay strog man, see you in december
later-
leo
Turbo- For me variety is the key to hitting tri's.I also am a big believer in some kind of extensions (low-rep w/barbell, higher w/db's) once a week. As far as top-end strength,I believe you should work from below where you are trying to hit so you can utilize speed,and w/the top-end work I think bands/chains are essential. I use the shirt @ every 3-4 weeks unless I have a meet then I do something with it every week for @ a month. My form is just as Louie describes in his articles,I don't really arch at all except my upper back and I prefer feet out in front of my knees. As far as touching with the shirt, I lower as far as I can then sit into the weight(I think you gotta pick your head up) and try and touch my upper abs. Then try to push as straight as you can to lockout. Some drifting back is inevitable but I don't consciously try and do it.
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