Road to 405: W14, D1
Deadlift:
405x1
455x1 @8
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
215x1 @7
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Front Squat:
225x1
245x1 @7
265x1 @8
195x3
195x3
195x3
195x3
Notes: Solid day. Front Squat keeps going up. Technique and not collapsing is still the limiting factor on top singles.
Robert's Log of Flailing
Moderator: Chebass88
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Jumrobe
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Jumrobe
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Re: Robert's Log of Flailing
Road to 405: W14, D2
BSS
95x3
135x1
175x1
195x1
135x5
135x1 (hamstring pop)
Low Incline CGBP
135x8
135x8
135x8
135x8
Rack Chins
X8
X8
X8
X8
X8
Notes: not a good day. Something twinged, popped on the second backdown set. No swelling or bleeding obvious, but some discomfort. Hopefully it’s nothing and just a weird twinge.
BSS
95x3
135x1
175x1
195x1
135x5
135x1 (hamstring pop)
Low Incline CGBP
135x8
135x8
135x8
135x8
Rack Chins
X8
X8
X8
X8
X8
Notes: not a good day. Something twinged, popped on the second backdown set. No swelling or bleeding obvious, but some discomfort. Hopefully it’s nothing and just a weird twinge.
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Jumrobe
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Re: Robert's Log of Flailing
Road to 405: W14, D3
Deadlift:
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BOR:
135x8
135x8
135x8
135x8
135x8
Notes: Solid day.
Deadlift:
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BOR:
135x8
135x8
135x8
135x8
135x8
Notes: Solid day.
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Jumrobe
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Re: Robert's Log of Flailing
Road to 405: W15 and 16
W15, D1:
Deadlift:
405x1
455x1 @7.5
455x1 @8
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
215x1 @7
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Front Squat:
225x1
255x1 @7
W15, D2
Box Squat:
275x3
315x3
335x1
275x3
275x3 (quad pop feeling)
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
Rack Chins:
x5
x5
x5
x5
x5
x5
x5
x5
W16, D1:
Squat:
275x2
315x1
345x1 @8
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
W16, D2:
Anderson Squat:
315x3
365x3
405x3
405x3
Slingshot Bench
215x3
215x3
215x3
215x3
215x3
215x3
Notes: Just kind of going through the motions. Been having some issues with my right quad the last two weeks so I'm doing what I can for lower body work before I start to feel it. Once I feel it, I stop. Hopefully I can get back to more serious training once my fiance and I close on our house and get moved.
In other news, I've lost 4lbs in the last two weeks of less serious training which is a win for the wedding bod goals.
W15, D1:
Deadlift:
405x1
455x1 @7.5
455x1 @8
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
215x1 @7
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Front Squat:
225x1
255x1 @7
W15, D2
Box Squat:
275x3
315x3
335x1
275x3
275x3 (quad pop feeling)
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
Rack Chins:
x5
x5
x5
x5
x5
x5
x5
x5
W16, D1:
Squat:
275x2
315x1
345x1 @8
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
W16, D2:
Anderson Squat:
315x3
365x3
405x3
405x3
Slingshot Bench
215x3
215x3
215x3
215x3
215x3
215x3
Notes: Just kind of going through the motions. Been having some issues with my right quad the last two weeks so I'm doing what I can for lower body work before I start to feel it. Once I feel it, I stop. Hopefully I can get back to more serious training once my fiance and I close on our house and get moved.
In other news, I've lost 4lbs in the last two weeks of less serious training which is a win for the wedding bod goals.
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Jumrobe
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Re: Robert's Log of Flailing
Last Two Weeks:
4/26:
Sumo:
315x3
405x1
455x1
475x1 @7
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
225x1 @8
175x3
175x3
175x3
175x3
175x9
Zercher Squat:
225x3
275x1
315x1
345x1 @7
375x1 @9 (e1RM PR)
255x3
255x3
255x3
255x3
4/28:
Sumo:
315x3
355x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BSS:
x10-10
x10-10
x10
x10
5/3:
405x1
455x1
455x1
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
345x1 @7.5
255x3
255x3
255x3
255x3
5/4:
CGBP:
135x5
135x8
135x8
135x8
135x8
BSS:
x5-5-5-5
x5-5-5-5
x5-5-5-5
x10
x5-5
Notes: Just getting some work done the last two weeks. Training will likely be sparse the next couple of weeks with the move this weekend and then getting unpacked after the move.
4/26:
Sumo:
315x3
405x1
455x1
475x1 @7
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
225x1 @8
175x3
175x3
175x3
175x3
175x9
Zercher Squat:
225x3
275x1
315x1
345x1 @7
375x1 @9 (e1RM PR)
255x3
255x3
255x3
255x3
4/28:
Sumo:
315x3
355x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BSS:
x10-10
x10-10
x10
x10
5/3:
405x1
455x1
455x1
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
345x1 @7.5
255x3
255x3
255x3
255x3
5/4:
CGBP:
135x5
135x8
135x8
135x8
135x8
BSS:
x5-5-5-5
x5-5-5-5
x5-5-5-5
x10
x5-5
Notes: Just getting some work done the last two weeks. Training will likely be sparse the next couple of weeks with the move this weekend and then getting unpacked after the move.
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Re: Robert's Log of Flailing
Sumo:
405x1
455x1
475x1 @8
425x2
425x2
405x2 (wider stance)
405x2 (wider stance)
455x1 (wider stance)
455x1 (wider stance)
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x6
Zercher Squat:
225x3
275x3
315x1
245x3
245x3
Notes: First real training session in about a month. Kept the Sumo and ZS volume down a little bit from what I normally do just to ease back into things. Also trying to work on being honest with the top singles and not pushing it for the sake of pushing it.
Had a revelation about sumo after really being upset with my technique on the top set. My stance has slowly crept narrower to my detriment, and I decided to try widening each foot about 3." Going to work with the wider stance going forward.
405x1
455x1
475x1 @8
425x2
425x2
405x2 (wider stance)
405x2 (wider stance)
455x1 (wider stance)
455x1 (wider stance)
Bench:
175x3
205x1
225x1 @8
175x3
175x3
175x3
175x3
175x6
Zercher Squat:
225x3
275x3
315x1
245x3
245x3
Notes: First real training session in about a month. Kept the Sumo and ZS volume down a little bit from what I normally do just to ease back into things. Also trying to work on being honest with the top singles and not pushing it for the sake of pushing it.
Had a revelation about sumo after really being upset with my technique on the top set. My stance has slowly crept narrower to my detriment, and I decided to try widening each foot about 3." Going to work with the wider stance going forward.
-
Jumrobe
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Re: Robert's Log of Flailing
I've still been training, just nothing very noteworthy since May. Been mostly hitting one BB lift a week then doing mostly BW stuff. It was a nice break and now I'm ready to get back to the barbell.
Max Every Day:
Sumo:
315x3
405x1
455x1 @8
Bench:
175x3
205x1
215x1 @8
Zercher Squat:
275x2
315x1
355x1 @8
375x1 @9 (PR Tie)
Lunges: 60 rep continuous set
Pushups 3x20
Notes: This whole workout took 25 minutes.
Sumo technique is shit, which shouldn't be surprising since I've had maybe 1/3 of a my sessions with is since May, and it's been low volume. Time to get back to pulling consistently.
All the lunges I did, BW and weighted, seemed to help the legs hold onto the zercher strength. My legs can handle more, but my upper back cannot, likely from not doing and deadlifts, FS, or zerchers that would stregnthen it. I'm going to make a push for 405 as we head into the fall and winter where I'll have more time to dedicate to training.
Last thing, I need to be better about just training, and not chasing the top single. This looks a lot like being okay with it basically staying in a +/- window of 15-20lbs from Sumo and Zercher, and not worrying too much about the trend line. If i'm feeling very good, I'll push the top single, but not pushing it for the sake of pushing it up like I tend to do.
Max Every Day:
Sumo:
315x3
405x1
455x1 @8
Bench:
175x3
205x1
215x1 @8
Zercher Squat:
275x2
315x1
355x1 @8
375x1 @9 (PR Tie)
Lunges: 60 rep continuous set
Pushups 3x20
Notes: This whole workout took 25 minutes.
Sumo technique is shit, which shouldn't be surprising since I've had maybe 1/3 of a my sessions with is since May, and it's been low volume. Time to get back to pulling consistently.
All the lunges I did, BW and weighted, seemed to help the legs hold onto the zercher strength. My legs can handle more, but my upper back cannot, likely from not doing and deadlifts, FS, or zerchers that would stregnthen it. I'm going to make a push for 405 as we head into the fall and winter where I'll have more time to dedicate to training.
Last thing, I need to be better about just training, and not chasing the top single. This looks a lot like being okay with it basically staying in a +/- window of 15-20lbs from Sumo and Zercher, and not worrying too much about the trend line. If i'm feeling very good, I'll push the top single, but not pushing it for the sake of pushing it up like I tend to do.
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Jumrobe
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Re: Robert's Log of Flailing
Max Every Day: W1, D2
Sumo:
405x1
455x1 @7
475x1 @9 (yikes)
Bench:
175x3
205x1
215x1 @8.5
Zercher Squat:
225x3
275x1
315x1
365x1 @9
Lunges: 30 reps per leg in one set
Pushups: 35 reps in a cluster set (10-10-10-5)
Notes: Okay day. 365 zercher was moving well until the bar started to roll
Max Every Day: W1, D3
Sumo:
405x1
455x1
Bench:
175x3
205x1
205x1
205x1
205x1
Zercher:
275x1
315x1
345x1 @7.5
Lunges: 45 reps per leg in one continuous set
Pushups: 35 reps in a cluster set (10-10-10-5)
Notes: Did a better job of taking what was there with both sumo and zerchers
Max Every Day: W1, D4
Sumo:
405x1
455x1
Bench:
175x3
205x1
205x1
205x1
205x1
Paused Zercher Squat:
225x3
275x1
315x1
345x1 @8
Notes: Solid day. Feeling a litte beat up, but not sore at all. Surprised that strength has been stable all week. A little surprised sumo hasn't rebounded at all.
Sumo:
405x1
455x1 @7
475x1 @9 (yikes)
Bench:
175x3
205x1
215x1 @8.5
Zercher Squat:
225x3
275x1
315x1
365x1 @9
Lunges: 30 reps per leg in one set
Pushups: 35 reps in a cluster set (10-10-10-5)
Notes: Okay day. 365 zercher was moving well until the bar started to roll
Max Every Day: W1, D3
Sumo:
405x1
455x1
Bench:
175x3
205x1
205x1
205x1
205x1
Zercher:
275x1
315x1
345x1 @7.5
Lunges: 45 reps per leg in one continuous set
Pushups: 35 reps in a cluster set (10-10-10-5)
Notes: Did a better job of taking what was there with both sumo and zerchers
Max Every Day: W1, D4
Sumo:
405x1
455x1
Bench:
175x3
205x1
205x1
205x1
205x1
Paused Zercher Squat:
225x3
275x1
315x1
345x1 @8
Notes: Solid day. Feeling a litte beat up, but not sore at all. Surprised that strength has been stable all week. A little surprised sumo hasn't rebounded at all.
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Jumrobe
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Re: Robert's Log of Flailing
Road to 405: Last lift before the wedding
Paused Zercher Squat:
225x3
275x1
315x1
355x1 @8.5 (PR)
375x1 @10 (PR)
315x3
315x3
Bench:
175x3
205x1
205x1
205x1
205x1
Notes: Felt strong today. I'm liking what pausing my zercher squats is doing for my technique. The 375 matches my all time PR, but this was done with a solid pause, so I feel like I'm back on a path to being able to push past 375. I pushed to an @10 today because I won't be able to train for 13 days, and I'd like to end on a high note before a short break.
I'm getting married this weekend, and we're traveling the rest of this week, and the week, so I won't be able to train again for 13 days.
I'm ready for fall to get going so I'll have more time/mental capacity to dedicate to training for a solid 5-6 months to make some progress before going into maintenece mode when late spring arrives next year.
Paused Zercher Squat:
225x3
275x1
315x1
355x1 @8.5 (PR)
375x1 @10 (PR)
315x3
315x3
Bench:
175x3
205x1
205x1
205x1
205x1
Notes: Felt strong today. I'm liking what pausing my zercher squats is doing for my technique. The 375 matches my all time PR, but this was done with a solid pause, so I feel like I'm back on a path to being able to push past 375. I pushed to an @10 today because I won't be able to train for 13 days, and I'd like to end on a high note before a short break.
I'm getting married this weekend, and we're traveling the rest of this week, and the week, so I won't be able to train again for 13 days.
I'm ready for fall to get going so I'll have more time/mental capacity to dedicate to training for a solid 5-6 months to make some progress before going into maintenece mode when late spring arrives next year.
-
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
Road to 405:
1/31
Box Squat:
275x1
315x1
235x4
235x4
235x4
235x4
235x4
Press:
95x5
95x8
95x8
95x8
95x8
135x1
Rack Row to Pushup:
x5x2
x5x2
Notes: Good first day back
2/3
Rack Row to Pushup:
x5x4
x5x2
Curls:
45x10x6
Flys:
12x10x2
Single Arm DB Bench:
62x5x3
Notes: Decent day
2/7
Box Squat:
225x3
275x1
315x1
335x1 @7.5
245x4
245x4
245x4
245x4
245x4
Press:
95x5
95x5
95x5
95x5
95x5
95x5
Rack Chin to Pushup:
x5x4
Notes: Good day. Could have pushed a little more on the top single, but trying to take whats there and be more conserative than I have in the past.
Ultimately the goal for this year is going to be a 405 box squat. The heaviest I have a record of hitting was 365 in 2020. I've only ever really trained this lift for 12 weeks with any intention, and even then it was a secondary squat movement. I'm curious to see what I can push to training this as my primary squat. I think 405 is doable. I've also found in my past experiment that box squats have direct carryover to zerchers and regular squats because you have to generate force with the quads and glutes instantly from the bottom or you miss the lift. This should be a fun experiment.
1/31
Box Squat:
275x1
315x1
235x4
235x4
235x4
235x4
235x4
Press:
95x5
95x8
95x8
95x8
95x8
135x1
Rack Row to Pushup:
x5x2
x5x2
Notes: Good first day back
2/3
Rack Row to Pushup:
x5x4
x5x2
Curls:
45x10x6
Flys:
12x10x2
Single Arm DB Bench:
62x5x3
Notes: Decent day
2/7
Box Squat:
225x3
275x1
315x1
335x1 @7.5
245x4
245x4
245x4
245x4
245x4
Press:
95x5
95x5
95x5
95x5
95x5
95x5
Rack Chin to Pushup:
x5x4
Notes: Good day. Could have pushed a little more on the top single, but trying to take whats there and be more conserative than I have in the past.
Ultimately the goal for this year is going to be a 405 box squat. The heaviest I have a record of hitting was 365 in 2020. I've only ever really trained this lift for 12 weeks with any intention, and even then it was a secondary squat movement. I'm curious to see what I can push to training this as my primary squat. I think 405 is doable. I've also found in my past experiment that box squats have direct carryover to zerchers and regular squats because you have to generate force with the quads and glutes instantly from the bottom or you miss the lift. This should be a fun experiment.
-
Jumrobe
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Re: Robert's Log of Flailing
Road to 405:
Sumo:
315x3
405x1
455x1 @8
365x3
365x3
365x3
365x3
Bench:
175x3
175x3
175x3
175x3
175x3
Rack Chins:
x5
x5
x5
x5
Curls:
45x10x5
Notes: Solid day. 455 felt hard but moved good on video. I'm sure there will be more for the taking next week.
Sumo:
315x3
405x1
455x1 @8
365x3
365x3
365x3
365x3
Bench:
175x3
175x3
175x3
175x3
175x3
Rack Chins:
x5
x5
x5
x5
Curls:
45x10x5
Notes: Solid day. 455 felt hard but moved good on video. I'm sure there will be more for the taking next week.
-
Jumrobe
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Re: Robert's Log of Flailing
Road to 405:
2/9
Zercher Split Squat:
65x5
65x5
95x5
95x5
Single Arm DB Bench:
62x5
62x5
62x5
62x5
72x5
Curls:
45x10x5
2/16:
Lunges:
BWx6x9
Pushups
5x9
2/17:
Box Squat:
225x3
275x1
315x1
345x1 @7.5
355x1 @8.5
245x3
245x3
245x3
245x3
245x3
245x3
Press:
90x5
95x5
95x5
105x3
105x3
105x5
105x5
Rack Chins:
x5
x5
x5
x5
x5
Notes: Solid day. Stopping at 345 would have been a smart play. I'll plan on repeating the top set next week.
2/9
Zercher Split Squat:
65x5
65x5
95x5
95x5
Single Arm DB Bench:
62x5
62x5
62x5
62x5
72x5
Curls:
45x10x5
2/16:
Lunges:
BWx6x9
Pushups
5x9
2/17:
Box Squat:
225x3
275x1
315x1
345x1 @7.5
355x1 @8.5
245x3
245x3
245x3
245x3
245x3
245x3
Press:
90x5
95x5
95x5
105x3
105x3
105x5
105x5
Rack Chins:
x5
x5
x5
x5
x5
Notes: Solid day. Stopping at 345 would have been a smart play. I'll plan on repeating the top set next week.
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Jumrobe
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Re: Robert's Log of Flailing
2/22
Single DB Lunge:
92x3
92x3
92x4
92x4
DB Sumo Squat:
92x8
92x8
92x8
92x8
92x8
Pushups:
x5
x5
x5
x5
x5
2/23
Box Squat:
225x3
275x1
315x1
345x1 @7.5
245x4
245x4
245x4
245x4
245x4
Press:
105x5
105x5
105x5
105x5
105x5
105x5
105x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Notes: Solid day. 345 moved really well. Thought of jumping to 365, but decided to purposefully leave some in the tank after last week.
Single DB Lunge:
92x3
92x3
92x4
92x4
DB Sumo Squat:
92x8
92x8
92x8
92x8
92x8
Pushups:
x5
x5
x5
x5
x5
2/23
Box Squat:
225x3
275x1
315x1
345x1 @7.5
245x4
245x4
245x4
245x4
245x4
Press:
105x5
105x5
105x5
105x5
105x5
105x5
105x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Notes: Solid day. 345 moved really well. Thought of jumping to 365, but decided to purposefully leave some in the tank after last week.
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405:
Sumo:
315x3
405x1
455x1 @7.5
455x1 @7.5
475x1 @10
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
175x3
175x3
175x3
175x3
175x3
175x3
Curls:
45x15
45x15
45x15
45x15
45x15
Sumo:
315x3
405x1
455x1 @7.5
455x1 @7.5
475x1 @10
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
175x3
175x3
175x3
175x3
175x3
175x3
Curls:
45x15
45x15
45x15
45x15
45x15
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W1, D1
Box Squat
275x1
315x1
345x1 @7
365x1 @8
265x4
265x4
265x4
265x4
265x4
Bench
175x3
205x1 @8
165x3
165x3
165x3
165x3
165x3
165x3
165x3
Sumo
315x3
405x1
405x1
405x1
405x1
405x1
405x1
Notes: Good day. 365 box squat moved well. Would like to have been a little more controlled onto the box, but definitely as fast as the last time I box squatted 365.
Box Squat
275x1
315x1
345x1 @7
365x1 @8
265x4
265x4
265x4
265x4
265x4
Bench
175x3
205x1 @8
165x3
165x3
165x3
165x3
165x3
165x3
165x3
Sumo
315x3
405x1
405x1
405x1
405x1
405x1
405x1
Notes: Good day. 365 box squat moved well. Would like to have been a little more controlled onto the box, but definitely as fast as the last time I box squatted 365.
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W, D2
Box Squat
225x3
275x1
315x1
315x1
315x1
315x1 (free)
315x1 (free)
Press:
105x5
105x5
115x5
115x5
115x5
115x5
115x5
Deadlift
315x1
405x1
Rack Chins
X5
X5
X5
X5
X5
X5
X5
Box Squat
225x3
275x1
315x1
315x1
315x1
315x1 (free)
315x1 (free)
Press:
105x5
105x5
115x5
115x5
115x5
115x5
115x5
Deadlift
315x1
405x1
Rack Chins
X5
X5
X5
X5
X5
X5
X5
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W1, D3
High Bar Box Squat:
225x3
275x1
315x1
225x4
225x4
225x1 (groin)
Bench:
175x3
175x3
175x3
175x3
175x3
175x3
175x3
Curls:
45x15
45x15
45x15
45x15
45x15
Lateral Raises:
5x10
5x10
5x10
5x10
5x10
Tricep Extensions:
45x10
45x10
45x10
45x10
Notes: OK session.
High Bar Box Squat:
225x3
275x1
315x1
225x4
225x4
225x1 (groin)
Bench:
175x3
175x3
175x3
175x3
175x3
175x3
175x3
Curls:
45x15
45x15
45x15
45x15
45x15
Lateral Raises:
5x10
5x10
5x10
5x10
5x10
Tricep Extensions:
45x10
45x10
45x10
45x10
Notes: OK session.
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W2, D1
Box Squat:
315x1
345x1 @6.5
375x1 @8 (PR)
275x4
275x4
275x4
275x4
275x4
Bench
175x3
175x3
205x1
215x1 @8
165x3
165x3
165x3
165x3
165x3
165x3
Sumo
405x1
455x1 @8
455x1 @8.5
365x3
365x3
365x3
365x3
Notes: better day than last week. Better control onto the box, and not quite as smoked for deadlifts.
Box Squat:
315x1
345x1 @6.5
375x1 @8 (PR)
275x4
275x4
275x4
275x4
275x4
Bench
175x3
175x3
205x1
215x1 @8
165x3
165x3
165x3
165x3
165x3
165x3
Sumo
405x1
455x1 @8
455x1 @8.5
365x3
365x3
365x3
365x3
Notes: better day than last week. Better control onto the box, and not quite as smoked for deadlifts.
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W2, D2
Box Squat:
275x1
315x1
315x1 (free)
345x1 @8 (free)
315x1 (free)
315x1
Press:
115x5
115x5
115x5
115x5
115x5
115x5
115x5
Rack Chins:
x5
x5
x5
x5
x5
x5
x5
Notes: Solid day.
Box Squat:
275x1
315x1
315x1 (free)
345x1 @8 (free)
315x1 (free)
315x1
Press:
115x5
115x5
115x5
115x5
115x5
115x5
115x5
Rack Chins:
x5
x5
x5
x5
x5
x5
x5
Notes: Solid day.
-
Jumrobe
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405: W2, D3
High Bar Box Squat
275x1
315x1
225x4
225x4
225x4
225x4
Bench
175x3
175x3
175x3
175x3
175x3
175x3
Sumo
365x3
365x3
365x3
365x3
Curls
45x15
45x15
45x15
45x15
45x15
Lateral Raises
10x10
10x10
10x10
10x10
10x10
Notes: Good day
High Bar Box Squat
275x1
315x1
225x4
225x4
225x4
225x4
Bench
175x3
175x3
175x3
175x3
175x3
175x3
Sumo
365x3
365x3
365x3
365x3
Curls
45x15
45x15
45x15
45x15
45x15
Lateral Raises
10x10
10x10
10x10
10x10
10x10
Notes: Good day