Robert's Log of Flailing

[Jumrobe]

B8, W1, D1:

Squat:
290x1
290x2
290x3
300x1
300x2
300x3
310x1
310x2 @6.5
310x3 @7

Paused Bench:
190x2
190x2
190x2
190x2
190x2

Cable Chest Flyes:
15x10
15x10
15x10
15x10

Decline Sit Ups
x10
x10
x10
x10

DB Walking Lunges:
10x10 per side
10x10 per side
10x10 per side
10x10 per side
10x10 per side

Cardio: 20 minutes in gear 9 at 85RPM.

Notes: Solid day. Squats are starting to feel more natural.

[Jumrobe]

B8, W1, D2:

Sumo:
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6

Spoto Press:
160x6
160x6
160x6
160x6

Lat Pulldowns:
120x12
120x12
120x12
120x12

Seated Cable Rows:
P9x15
P9x15
P9x15

Single Leg Hamstring Curls:
40x6
40x6
40x6
40x6

DB Hammer Curls:
25x10
25x10
25x10
25x10
25x10

DB Shrugs:
70x10
70x10
70x10
70x10
70x10

Notes: Solid day. Sumo felt good for the first day back in 11 weeks.

[Jumrobe]

B8, W1, D3:

Squat:
265x5
265x5
265x5
265x5
265x5

Press:
135x3 @7
135x3 @7
135x3 @7
135x3 @7.5
135x3 @7.5
135x3 @7.5

BSS:
25x8
25x8
25x8

DB Side Lateral w/ Iso Hold:
10x10
10x10
10x10
10x10

V Bar Tricep Pushdowns:
50x15
50x15
50x15
50x15

Rope Face Pull:
20x15
20x15
20x15
20x15

Hindu Pushups:
x10
x10
x10
x10

Cardio: 20 minutes at 85 RPM in gear 9 for 20 minutes.

Notes: Solid day. All squats were below an @6 (as they should be given the percentage)

[Jumrobe]

B8, W1, D4:

Paused Sumo:
360x5 @7
360x5 @7
360x5 @7

Bench:
210x1 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6

RDL:
205x8
205x8
205x8

Assisted Pullups:
40x9
40x9
40x8
40x5
40x4

Seated Calf Raises:
35x10
35x10
35x10
35x10
35x10

EZ Bar Preacher Curls:
40x10
40x10
40x10
40x10
40x10

Notes: Solid day. First time doing paused sumo in a bit. Forgot how much they hammer tightness the way that I do them.

[Wilhelm]

When do you rest, Robert?

Great work.

[Jumrobe]

When do you rest, Robert?

Great work.

I rest on the weekends...unless it's hunting season, then I rest on Sunday's after hunting all day Saturday. I'd still be in the woods today if it wasn't for the rain.

[Jumrobe]

B8, W2, D1:

Squat:
300x1
300x2
300x3
310x1
310x2
310x3 @6.5
320x1
320x2 @6.5
320x3 @7.5

Paused Bench:
190x2
190x2
190x2
190x2
190x2
190x2

Cable Flys:
12.5x10
12.5x10
12.5x10
12.5x10

Decline Sit Ups:
x10
x10
x10
x10

Walking Lunges:
10x10
10x10
10x10
10x10
10x10

Cardio: 20 minutes at 85RPM in gear 9

Notes: Solid day. Last rep of the 320 triple was garbage because I lost tightness hitting the hole, but other than that squats were solid.

[Jumrobe]

B8, W2, D2:

Sumo:
410x2
410x2
410x2
410x2
410x2
410x2
410x2

Spoto Press:
170x6
170x6
170x6
170x6

Lat Pulldowns:
120x12
120x12
120x12
120x12

Seated Cable Row:
P9x15
P9x15
P9x15
P9x15

DB Hammer Curls:
25x10
25x10
25x10
25x10
25x10

DB Shrugs:
75x10
75x10
75x10
75x10
75x10

Cardio: 20 minutes at 85RPM in gear 9.

Notes: Solid day.

[Jumrobe]

B8, W3, D1:

Squat:
310x1
310x2
310x3 @6
320x1
320x2 @6
320x3 @6.5
330x1
330x2 @7
330x3 @7.5

Bench:
200x2
200x2
200x2
200x2
200x2
200x2

Decline Sit Ups:
x10
x10
x10
x10

Cable Chest Flys:
15x10
15x10
15x10
15x10

DB Walking Lunges:
10x10
10x10
10x10
10x10
10x10

Notes: Solid day. Squats are feeling better each week. Only bad rep was the last rep with 330.

[Jumrobe]

B8, W3, D2:

Sumo:
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6

Spoto Press:
175x6
175x6
175x6
175x6

Lat Pulldowns:
120x12
120x12
120x12
120x12

Cable Rows:
P9x15
P9x15
P9x15

Single Leg Lying Ham Curls:
40x6
40x6
40x6
40x6

DB Hammer Curls:
25x10
25x10
25x10
25x10
25x10

DB Shrugs:
75x10
75x10
75x10
75x10
75x10

Notes: Solid day. Sumo's never quite felt right today, but I'm sure all the leg fatigue from yesterday was part of that. In addition, I'm more sore than usual from skipping my third and fourth workouts last week. Damn this human ability to adapt to recurring stressors (and how fast that ability fades when you take 6 days off, damnity).

[Jumrobe]

B8, W3, D3:

Squat:
280x5 @6
280x5 @6
280x5 @6.5
280x5 @6.5
280x5 @7

Press:
135x4 @7
135x4 @7
135x4 @7.5
135x4 @7.5
135x4 @8

BSS:
25x8
25x8
25x8

V Bar Tricep Pushdowns:
50x15
50x15
50x15
50x15

Rope Face Pulls:
20x15
20x15
20x15
20x15

DB Side Lateral w/ Iso Hold:
12x10
12x10
12x10
12x10

Hindu Pushups:
x10
x10
x10
x10

Cardio:
20 minutes at 85 RPM in gear 9.

Notes: Very solid day. Best squats have felt all block.

[Wilhelm]

Hard work payin' off.
Saw the squats on IG +++

[Jumrobe]

Hard work payin' off.
Saw the squats on IG +++

Thanks, Wilhelm.

Squats were the best squats I've done in months. High bar is starting to click and feels way more natural than low bar.


B8, W3, D4:

Paused Sumo:
385x3 @7
385x3 @7
385x3 @7
385x3 @6

Bench:
225x1 @8
200x3 @7
200x3 @7
200x3 @7
200x3 @7

Assited Pullups:
45 with 40lb assistance in 7 sets (9, 6, 6, 6, 6, 6, 6)

Seated Calf Raise:
50x15
50x15
50x15

EZ Bar Preacher Curl:
40x10
40x10
40x10
40x10
40x10

Notes: Solid day. Felt like the inside of a hot pocket going into this workout, and was one more painful set with 135 away from leaving and coming back tomorrow. Glad I was able to push through and get the work done.

[Jumrobe]

B8, W4, D1:

Squat:
290x1
290x2
290x3
300x1
300x2
300x3
310x1
310x2
310x3 @6.5

Bench:
200x3 @7
200x3 @7
200x3 @7
200x3 @7
200x3 @7
200x3 @7

Cable Flys:
25x10
20x10
20x10
20x10

Decline Sit Ups:
x10
x10
x10
x10

Walking Lunges:
10x10
10x10
10x10
10x10
10x10

Notes: Pretty solid day. Hips felt like shit warming up and I was tending to get just a hair forward, but otherwise squats were pretty solid.

[Jumrobe]

B8, W4, D2:

Sumo:
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6
410x2 @6

Spoto Press:
180x5 @6
180x5 @6
180x5 @6
180x5 @6

Lat Pulldowns:
120x12
120x12
120x12
120x12

Cable CSR:
P9x15
P9x15
P9x15
P9x15

Single Leg Lying Ham Curls:
40x6
40x6
40x6
40x6

DB Hammer Curls:
25x10
25x10
25x10
25x10
25x10

DB Shrugs:
75x10
75x10
75x10
75x10
75x10

Notes: Very solid day. Sumo's felt great today.

[Jumrobe]

B8, W4, D3:

Squat:
280x5 @6
280x5
280x5
280x5
280x5

Press:
135x4
135x4
135x4
135x4
135x4
135x4

BSS:
25x8
25x8
25x8

DB Side Lateral W/ Iso Hold:
12x10
12x10
12x10
12x10

V Bar tricep pushdowns:
50x15
50x15
50x15
50x15

Rope Facepulls:
20x15
20x15
20x15
20x15

Hindu Pushups:
x10
x10
x10
x10

Notes: Very solid day. First set of squats was the worst set in terms of bar speed. No RPE on subsequent sets because they were all <@6, and I'm not typing out @sub6 like a certain USAPL lifter.

[Jumrobe]

B8, W4, D4;

Paused Sumo:
385x4 @7
385x4 @7
385x4 @7
385x44 @7

Paused Bench:
230x1 @7.5
205x3 @7
205x3 @7
205x3 @7
205x3 @7

Assisted Pullups:
50 reps in 10 sets of 5 with 40lb assistance

Seated Calf Raises:
50x10
50x10
50x10
50x10
50x10

EZ Bar Preacher Curls:
40x10
40x10
40x10
40x10
40x10

Notes: Solid day.

[Jumrobe]

B9, W1, D1:

Squat:
340x1 @6
300x2
300x2
300x2
300x2
300x2

Bench:
205x1
190x3
190x3
190x3
190x3
190x3

BSS:
25x8
25x8
25x8

Pushups:
x10
x10
x10
x10

Lying Leg Lifts:
x10
x10
x10

Cardio: 20 minutes at 85 RPM in gear 9

Notes: Super pumped about today. Felt like I had 4-5 in the tank on the 340 single. The doubles at 300 were also super solid. It's nice to feel things come together.

[Wilhelm]

Notes: Super pumped about today. Felt like I had 4-5 in the tank on the 340 single. The doubles at 300 were also super solid. It's nice to feel things come together.

Excellent.

[Jumrobe]

@Wilhelm Thanks man. I'll be curious to see how subsequent weeks feel as things get even heavier.

B9, W1, D2:

Sumo:
410x3 @7
410x3 @7
410x3 @7
410x3 @7
410x3 @7

Speed Bench:
170x3
170x3
170x3

Assited Pullups:
35 in 4 sets with 60lbs assistance

DB Deadstop Rows:
75x8
75x8
75x8
75x8 (should move up next week)

Rope Face Pulls:
22.5x15
22.5x15
22.5x15
22.5x15

Lying Hamstring Curls:
100x6
100x6
100x6
100x6

Hammer Curls:
25x10
25x10
25x10
25x10

Cardio: 20 minutes at 85 RPM in gear 9.

Notes: Solid day. Sumo's never quite felt right today, but still had good speed.