Korean Job Discussion Forums

[aka Dave]

Before reading this. If you know of a cheong-gu gym with a free weight squat rack please say so you can solve my problems .

Okay, it's a long story but this summer I've been going to the gym on this program, which is essentially barbell work straight up from the floor. (
except for the bench press). The program is based on the best exercise ever know to man, the SQUAT.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm#Possible_Issues:

Unfortunately, at my gym there is no squat rack, there is a Smith rack. However, The Smith rack is not a good alternative it forces your back and core into bad positions so it should be avoided.

So at first I went to this.

http://kr.youtube.com/watch?v=OBRKxCp2mp8&feature=related

The front squat from a clean. Personally, I love this lift. However, I am not Ahnold. I weigh 61 kilos. I can only get 60sh kilo to my chest on the clean. But I can front squat WAY more than I can clean. So my 5x5 squat program when to 5x6 5x7 up to 5x15 for gods sake.

Yes I tried to increase the weight. Here's what happened on the clean.
http://kr.youtube.com/watch?v=1fSAJKmCpms

Yes, Korean girls were in the gym. Yes the bar hit the ground LOUDLY.

You're saying "Dave why don't you clean more?" Well, that's a sad story. First of all realize cleaning is a whole body exercise and I'm training the whole body via the 5x5 program. Which doesn't include the clean.

Second, I worked my squat on a smith machine before I started cleaning for two months. So my squat is way ahead of my clean. And I'm a squat addict/believer!

So in my search for a good squat exercise MINUS a squat rack I found this last week.

So I found this thing to work my heavy squats. I don't have to do anything but deadlift. It's called the zercher squat!

http://kr.youtube.com/watch?v=iiF8ufv7FLg

The fun part of this squat is Korean girls will literally freak out if they see you doing it. Korean guys will say you're insane.

The downside is (well i'm a newbie with this squat so my experience is a newb experience) is huge bruises. Some people say this squat hurts. Not really. The first time you do it hurts. The second trip to gym it doesn't. But the bruising, man. I have a 2x2 inch bruise on my left arm right now (just a couple small bruises on my right arm so this tells me it's technique).

The zercher is good for core and legs, I still think the front squat is the best. If anyone knows of a gym with a squat rack in Cheong-ju I'll send you cookies.