Robert's Log of Flailing

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Jumrobe
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Re: Robert's Log of Flailing

#441

Post by Jumrobe » Sat Aug 06, 2022 3:15 am

Road to 405 Zercher Squat: W10, D2

8/5

Bench
175x3
175x3
175x3
205x1
205x2
205x2
215x1 @8
215x1
215x1
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
405x1
435x1 @7
435x1
435x1
435x1
435x1

Notes: Good day. Top singles weren’t quite as snappy as usual, but I’ll chalk that up to getting 20k steps yesterday morning the lawn in the 98° heat.

Jumrobe
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Re: Robert's Log of Flailing

#442

Post by Jumrobe » Tue Aug 09, 2022 4:16 pm

Road to 405 Zercher Squat: W11, D1

8/9

Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
225x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
455x1 @7
455x1
455x1
405x1
405x1
405x1

Notes: good day. Based on how I felt coming into this session, I was not expecting the top singles to be as strong as they were.

Jumrobe
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Re: Robert's Log of Flailing

#443

Post by Jumrobe » Wed Aug 10, 2022 5:03 pm

Road to 405 Zercher Squat: W11, D2

8/10

Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
435x1 @7
435x1
435x1 (lat)

Notes: felt a pulling in my left lat on the last deadlift single and decided to call it there.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#444

Post by Jumrobe » Tue Aug 16, 2022 6:43 pm

Road to 405 Zercher Squat: W12, D1

8/15

Bench
175x3
175x3
175x3
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
455x1 @7.5
365x3
365x3
365x3
365x3

Notes: struggled with rack position on Zercher too single today. Bar immediately rolled onto my forearms on unrack.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#445

Post by Jumrobe » Tue Aug 16, 2022 6:45 pm

Road to 405 Zercher Squat: W12, D2

8/16

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
455x1 @8
365x3
365x3
365x3
365x3
365x3

Notes: better day today. Focused on really getting the bar in the crook of the elbows on the warm ups for Zercher squats and it paid off. First time hitting 385 on a second workout.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#446

Post by Jumrobe » Mon Aug 22, 2022 6:04 pm

Road to 405 Zercher Squat: W13, D1

8/22

Bench
175x3
175x3
175x3
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @6.5
405x1 @9
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
435x1 @7
455x1 @7.5
365x3
365x1 back issues

Notes: mixed emotions on today. Bench and Zercher squat went well. 405 was the fastest PR I’ve ever set. Not sure what caused the back issues on deadlifts, but hopefully it should be something I can work through smartly. There’s no radiating pain.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#447

Post by Jumrobe » Wed Aug 24, 2022 7:24 pm

Road to 405 Zercher Sqaut: W13, D2 (rehab)

8/24

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8.5
165x4
165x4
165x4
165x4

Tempo Paused Zercher Squats
225x2
275x1
275x1
275x1
315x1
315x1

Deadlift:
135x3 (nope)

Notes: slowly working through back stuff. Today went better than expected TBH.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#448

Post by Jumrobe » Tue Aug 30, 2022 5:23 pm

Road to 405 Zercher Squat: W14, D1

8/30

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Time:
52 minutes from bar empty to bar empty

Notes: Very good day considering how my back felt at this time last week.

On another note, I need a new name for the training cycle. I’ve hit the states goal.

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#449

Post by Jumrobe » Wed Aug 31, 2022 5:15 pm

Road to 405 Zercher Squat: W14, D2

8/31

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Time:
52 minutes from empty bar to empty bar

Notes: another solid day. First week of hitting 385 for both workouts.

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#450

Post by Jumrobe » Tue Sep 06, 2022 6:55 pm

Road to 405 Zercher Squat: W15, D1

9/6

Bench
175x3
175x3
175x3
205x1
215x1 @7.5
225x1 @8
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @9 (bar roll)
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: needed to get the bar set up in my elbows better on the top set. Bar started too high on my forearms and rolled on my out of the hole. That felt awesome to recover.

Jumrobe
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Posts: 567
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Re: Robert's Log of Flailing

#451

Post by Jumrobe » Wed Sep 07, 2022 6:54 pm

Road to 405 Zercher Squat: W15, D2

9/7

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: solid day.

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#452

Post by Jumrobe » Thu Sep 08, 2022 6:19 pm

Road to 405 Zercher Squat: W15, D3

9/8

Bench
175x3
175x3
175x3
205x1
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3

Notes: solid day for 3 days in a row

Jumrobe
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Posts: 567
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Age: 34
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Re: Robert's Log of Flailing

#453

Post by Jumrobe » Tue Sep 13, 2022 6:06 pm

Road to 405 Zercher Squat: W16, D1

9/13

Bench
175x3
175x3
175x3
205x1
225x1 @8
215x1 @7
215x1 @7
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: solid day. 385 is becoming the new 365. Still need to work on getting the bar set better in my elbows.

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#454

Post by Jumrobe » Mon Oct 03, 2022 6:39 pm

10/3

Squat
225x3
275x1
315x1
365x1 @9
225x3
225x3
225x3
225x3

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8.5
155x5
155x5
155x5

Bicep Curls
45x10x4

Jumrobe
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Posts: 567
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Age: 34
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Re: Robert's Log of Flailing

#455

Post by Jumrobe » Tue Oct 11, 2022 6:58 pm

10/11

10/11

Squat
225x3
275x1
315x1
365x1 @8
225x3
225x3
225x3
225x3
225x3

Bench
175x3
175x3
175x3
205x1
225x1 @9
155x5
155x5
155x5
155x5

15 minutes cardio

Notes: solid day. Goal is to make 405 beltless a standard thing. That will likely start in earnest after hunting season, so for now it will be basic maintenance work.

Jumrobe
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Posts: 567
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Age: 34
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Re: Robert's Log of Flailing

#456

Post by Jumrobe » Wed Oct 12, 2022 6:42 pm

10/12

Squat
225x3
275x1
315x1
345x1 @8
225x3
225x3

Bench
175x3
175x3
175x3
205x1
205x1
155x5
155x5
155x5
155x5

Cardio:
200 calories

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#457

Post by Jumrobe » Thu Oct 13, 2022 6:24 pm

10/13
Bench
175x3
175x3
175x3
205x1 @7
215x1 @8
155x5
155x5
155x5
155x5

Wide Squat
225x3
275x1
315x1
365x1 @8
225x3
225x3

Hip Snatch
95x5
115x5
115x5

Cardio
125 calories

Jumrobe
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Posts: 567
Joined: Thu Sep 14, 2017 8:55 am
Age: 34
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Re: Robert's Log of Flailing

#458

Post by Jumrobe » Tue Oct 25, 2022 4:26 pm

10/25

Wide Squat
315x1
365x1 @7
275x3
275x3

Bench
175x3
175x3
175x3
205x1 @7
215x1 @7.5
225xF

SGDL
315x3
365x3
365x3
365x3

Treadmill:
5 1:00 walk, 1:00 run intervals.

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