Zach Homol
@zachhomol_ • 103,782 subscribers
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I hit 315x7 in the gym without benching for 6+ months prior A couple years ago I moved out of barbell training and into calisthenics. Have some kettlebells at the house too. 99% of my training is done this way. I get in the gym a few times a year. -Started doing more endurance sports + had a baby... training from home fits Been able to keep moving 3 wheels on bench mainly due to this exercise here Weighted Push Ups Do with the handles to save on wrists and it will mimic a D-bell press. (80-100lbs in the pack here) Another take a way... years and years of strength work transitioned very well into doing more body weight and even into endurance. Strength is never a weakness!
Zach Homol246,274 次观看 • 7 个月前
Been adding 30+ Seconds Horse Stance work at the end of a few workouts per week Here I am using a belt squat attachment and 55lb KB The Horse Stance: -Builds tendon durability -Builds Isometric Leg Strength -Increases Hip Mobility And Joint Integrity -Strengthens The Lower Back And Core -Improves Knee Stability -Develops Muscular Endurance -Transfers To Athletic And Real-World Movement -Builds Mental Toughness And Pain Tolerance This is a great exercies for all of my endurance homies As well as POWERLIFTER It's good for everyone....
Zach Homol146,341 次观看 • 7 个月前
First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps
Zach Homol157,569 次观看 • 9 个月前
These longevity & “bio age marker” experts are all goofballs If you’re 40… YOU ARE 40 You might be in BETTER SHAPE than other 40 year olds…. But you are STILL 40. & you won’t cheat death & you’ll be hard pressed to live past 120 (read you bibles!) … & Heaven is not a punishment! A true indicator to HEALTH is how you live! Happiness! Less stress. It’s how you move. Jump. Run. Lift. Best post on the internet is Tyler Todt 👇🏽 What’s crazy about this too… when you’re around Tyler you realize he’s FULL OF LIFE & ENEGRY!
Zach Homol40,623 次观看 • 2 个月前
Do you want to get STRONGER on a movement? Few days ago I posted 110lb dips (quality reps) Today I’m focused on staying strong & tight in the hole … a sure way to stall progress is to ADD more weight while decreasing your ROM If you want to keep quality ROM while increasing WEIGHT add pause rep with sub maximal weight while. Increase time under tension / SQUUUEEZEEE!! When zoom out and think about it… using dips as an example. Sure, you can add more weight between the legs but if it comes at a decrease or range of motion was it worth it? (One could make the argument “yes” for lockout of bench but I’d push back and say you’d still get a higher ROI by keeping quality ROM… doesn’t need to even be A1/ perfect but quality!)
Zach Homol16,503 次观看 • 2 个月前
110lb squats with ruck & sandbag & KB All the things 🤣 Peak powerlifting me would have called this stupid & just put a barbell on the back & do the thing. “DON’T BE A SISSY” Seasons of life & goals changes things My kid is playing in his water table off to the side I’m getting a quick lift in to compliment my endurance goals My wife is getting ready for church I’ll be running 7 miles this afternoon & doing a 4 mile family walk & even a couple mile family bike ride after Crew (14y/o) & I will throw a fishing line out at the pond across the street this evening when the toddler goes to bed This season of life is about maximizing all that i can in each area of life & relationships. There is neither a passion or reason that could have me in the gym waiting 3-5 mins between sets to squat 705 again Season change! I’ve embraced it fully while finding new goals to keep my days on track! -14 weeks to backyard ultra. +100 mile goal!!
Zach Homol16,592 次观看 • 2 个月前
This was the hardest lift I've ever done a 720 Yoke walk. To put in perspective... someone who is good at this lift would complete the movement in 11-15 seconds it took me dang near a min! Remember it like it was yesterday... I was battling out for a top 3 spot with some great lifters. The guy who was placed ahead of me was way better at this event then me. He RAN with the weight... but dropped it once... (not a big deal... you get 2 drops...) Picked it up quick and stumbled and dropped again! He was trying to catch the the second place spot. I knew this was my worst event and wasn't going to win it. BUT... if I made it down I would position myself in 3rd place going into a couple event I was good at. I struggled..... getting this thing down there. But did. It was the most proud I even been doing a lift. Even more then squatting 700. This took everything in me! Ended up placing 3rd in the event largely due to not giving up on this lift.
Zach Homol11,821 次观看 • 6 个月前
