Robert's Log of Flailing
Moderator: Chebass88
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Re: Robert's Log of Flailing
Road to 405: W11, D3+
Squat
315x1
355x1
355x1
High Bar Box Squat
235x4
235x4
235x4
235x4
Bench
175x3
175x3
175x3
175x3
175x3
175x3
Sumo
455x1
455x1
475x1 @8
495xF
405x3
405x3
405x3
405x3
405x3
Notes: Can only get 2 sessions in this week. Decided to scrap D2 except the squat singles.
To make up for the missed deadlifts on D1, decided to go heavier on back offs and do an extra set. I think going forward I may need to keep the deadlift backoffs at 405. My deadlift seems to need more intensity to get it to move than squats do.
Squat
315x1
355x1
355x1
High Bar Box Squat
235x4
235x4
235x4
235x4
Bench
175x3
175x3
175x3
175x3
175x3
175x3
Sumo
455x1
455x1
475x1 @8
495xF
405x3
405x3
405x3
405x3
405x3
Notes: Can only get 2 sessions in this week. Decided to scrap D2 except the squat singles.
To make up for the missed deadlifts on D1, decided to go heavier on back offs and do an extra set. I think going forward I may need to keep the deadlift backoffs at 405. My deadlift seems to need more intensity to get it to move than squats do.
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- Posts: 567
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Re: Robert's Log of Flailing
Road to 405 Zercher: W1, D1
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x2 @9
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @8.5
265x3
265x3 (forearms)
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: Good day. Going to shift gears and focus on getting my bench up for a bit. I’m tired of having a dog shit bench, and no better way to get it to move than make it the first movement of the week.
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x2 @9
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @8.5
265x3
265x3 (forearms)
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: Good day. Going to shift gears and focus on getting my bench up for a bit. I’m tired of having a dog shit bench, and no better way to get it to move than make it the first movement of the week.
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W1, D2
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
345x1 @8
255x3
255x3
255x3
255x3
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: right pec was a little grouchy after each set. Forearm’s we’re hurting from Zercher’s 2x in one week.
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
345x1 @8
255x3
255x3
255x3
255x3
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: right pec was a little grouchy after each set. Forearm’s we’re hurting from Zercher’s 2x in one week.
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W2, D1
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x2
215x1
225x1 @8
225x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
365x3
365x3
375x3
Notes: solid day. 365 was a very soft @8.
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x2
215x1
225x1 @8
225x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
365x3
365x3
375x3
Notes: solid day. 365 was a very soft @8.
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W2, D2
Bench
175x3
175x3
175x3
205x1
215x1
215x1
215x1
215x1
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @8
255x3
255x3
255x3
255x3
Deadlift
315x3
365x3
365x3
365x3
385x3
Notes: really surprised how the last set of deadlifts moved.
Bench
175x3
175x3
175x3
205x1
215x1
215x1
215x1
215x1
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @8
255x3
255x3
255x3
255x3
Deadlift
315x3
365x3
365x3
365x3
385x3
Notes: really surprised how the last set of deadlifts moved.
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W3, D1
Bench
175x3
175x3
175x3
205x2
205x2
205x2
225x1 @8
225x1
225x1
165x4
165x4
165x4
165x4
Zercher
275x1
315x1
365x1 @7.5
385x1 @9 (PR +10)
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
375x3
375x3
375x3
Notes: Good day. Need better depth on the 385, but happy to hit a PR.
Bench
175x3
175x3
175x3
205x2
205x2
205x2
225x1 @8
225x1
225x1
165x4
165x4
165x4
165x4
Zercher
275x1
315x1
365x1 @7.5
385x1 @9 (PR +10)
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
375x3
375x3
375x3
Notes: Good day. Need better depth on the 385, but happy to hit a PR.
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W3, D2
6/9
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
165x4
165x4
165x4
165x4
Curls
45x10
45x10
45x10
45x10
45x10
6/10
Zercher
315x1(from floor)
365x1 (from floor)
315x1
365x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
385x3
385x3
385x3
Notes: had some adductor bullshit cut my workout short Thursday. Luckily was able to come back and get the Zercher and deadlift work in today.
6/9
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
165x4
165x4
165x4
165x4
Curls
45x10
45x10
45x10
45x10
45x10
6/10
Zercher
315x1(from floor)
365x1 (from floor)
315x1
365x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
385x3
385x3
385x3
Notes: had some adductor bullshit cut my workout short Thursday. Luckily was able to come back and get the Zercher and deadlift work in today.
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- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W4, D1
6/13
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1
225x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @7.5
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
395x3
395x3
395x3
Notes: good day. Probably could have jumped to 375 for the top single. Decided to leave a little on the table.
6/13
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1
225x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @7.5
265x3
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
395x3
395x3
395x3
Notes: good day. Probably could have jumped to 375 for the top single. Decided to leave a little on the table.
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- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W4, D2
6/14
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
405x3
405x3
405x3
Notes: solid day. Getting back in the groove with conventional deadlifts
6/14
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
405x3
405x3
405x3
Notes: solid day. Getting back in the groove with conventional deadlifts
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W5, D1
6/21
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1 @8.5
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
275x1
315x1
365x1 @7.5
395x1 @9.5 (PR +10)
265x3
265x3
265x3
265x3
265x3
Deadlift
365x3
405x3
405x3
405x3
Notes: solid day. 365 moved well, and I’m unable to lift next week, so I figured it was a good opportunity to bump my PR closer to 405.
6/21
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1 @8.5
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
275x1
315x1
365x1 @7.5
395x1 @9.5 (PR +10)
265x3
265x3
265x3
265x3
265x3
Deadlift
365x3
405x3
405x3
405x3
Notes: solid day. 365 moved well, and I’m unable to lift next week, so I figured it was a good opportunity to bump my PR closer to 405.
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- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
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- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat:
6/22
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @8
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: Solid day. Feeling it in the spinal erectors from yesterday.
6/22
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @8
215x1
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
275x1
315x1
355x1 @8
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
365x3
365x3
365x3
Notes: Solid day. Feeling it in the spinal erectors from yesterday.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W6, D1
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1 @7.5
235x1 @9
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7
405x1 @10 (PR +10)
275x3
275x3
275x3
Deadlift
315x3
365x3
365x3
365x3
Cardio:
10 minutes for 100 calories
Notes: Good first day back. Felt super strong warming up on bench and zercher squats. Given that, I felt it was a good time to load up the goal weight of 405 and see what happened after 365 was an @7. I need about 2” more depth to really feel good about it. Another 6 weeks of smart training and it should be doable.
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1
225x1 @7.5
235x1 @9
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7
405x1 @10 (PR +10)
275x3
275x3
275x3
Deadlift
315x3
365x3
365x3
365x3
Cardio:
10 minutes for 100 calories
Notes: Good first day back. Felt super strong warming up on bench and zercher squats. Given that, I felt it was a good time to load up the goal weight of 405 and see what happened after 365 was an @7. I need about 2” more depth to really feel good about it. Another 6 weeks of smart training and it should be doable.
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- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W6, D2
7/7
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
385x3
385x3
385x3
Cardio
110 calories in 11 minutes
Notes: good day
7/7
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
265x3
265x3
265x3
265x3
Deadlift
315x3
365x3
385x3
385x3
385x3
Cardio
110 calories in 11 minutes
Notes: good day
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Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W7, D1
/12
Bench
175x3
175x3
205x2
205x2
215x1 @7
225x1 @8.5
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
Notes: solid day for dealing with COVID.
/12
Bench
175x3
175x3
205x2
205x2
215x1 @7
225x1 @8.5
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
Notes: solid day for dealing with COVID.
-
- Registered User
- 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 Zercher Squat: W7, D2
7/14
Bench
175x3
175x3
205x2
205x2
215x1
215x1 @7.5
215x1
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
Notes: solid day. Squatting strength still feeling high after last weeks 405 and bout with COVID.
7/14
Bench
175x3
175x3
205x2
205x2
215x1
215x1 @7.5
215x1
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
Notes: solid day. Squatting strength still feeling high after last weeks 405 and bout with COVID.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W8, D1
7/18
Bench
175x3
175x3
175x3
205x2
205x2
215x1 @7.5
215x1
225x1
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
Deadlift
365x3
385x3
385x3
385x3
Notes: good day. 365 is becoming super routine. May be time to bump the minimum to 375.
7/18
Bench
175x3
175x3
175x3
205x2
205x2
215x1 @7.5
215x1
225x1
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
Deadlift
365x3
385x3
385x3
385x3
Notes: good day. 365 is becoming super routine. May be time to bump the minimum to 375.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W8, D2
7/19
Reverse Grip Bench
135x3
155x3
175x1
175x2
155x2
155x3
155x3
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
275x3
Deadlift
315x3
385x3
385x3
385x3
365x3
Notes: another solid day. 365 was butter smooth.
7/19
Reverse Grip Bench
135x3
155x3
175x1
175x2
155x2
155x3
155x3
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
275x3
275x3
275x3
275x3
275x3
Deadlift
315x3
385x3
385x3
385x3
365x3
Notes: another solid day. 365 was butter smooth.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W9, D1
7/25
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3
Deadlift
365x3
365x3
365x3
365x3
Notes: solid day.
7/25
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4
Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3
Deadlift
365x3
365x3
365x3
365x3
Notes: solid day.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W9, D2
7/26
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
365x3
365x3
365x3
365x3
Notes: Solid day. Legs were pretty smoked from yesterday.
7/26
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
365x3
365x3
365x3
365x3
Notes: Solid day. Legs were pretty smoked from yesterday.
-
- Registered User
- Posts: 567
- Joined: Thu Sep 14, 2017 8:55 am
- Age: 34
- Contact:
Re: Robert's Log of Flailing
Road to 405 Zercher Squat: W10, D1
8/2
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7.5
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8.5
275x3
275x3
275x3
275x3
275x3
Deadlift
315x3
405x1
455x1 @8.5
455x1 @8.5
405x2
405x1
Notes: solid day. Getting more confident with how 385 feels. Hopefully that can become the new floor over the coming months with smart, repeated exposure.
I’m also going to try something different for deadlifts. Light-ish 3’s just seem like work for the sake of work. Going to hit 6/7 singles over 405 and see where that leads. Maybe a 495c beltless pull?
8/2
Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7.5
215x1
215x1
165x4
165x4
165x4
165x4
Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8.5
275x3
275x3
275x3
275x3
275x3
Deadlift
315x3
405x1
455x1 @8.5
455x1 @8.5
405x2
405x1
Notes: solid day. Getting more confident with how 385 feels. Hopefully that can become the new floor over the coming months with smart, repeated exposure.
I’m also going to try something different for deadlifts. Light-ish 3’s just seem like work for the sake of work. Going to hit 6/7 singles over 405 and see where that leads. Maybe a 495c beltless pull?