Robert's Log of Flailing

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Jumrobe
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Re: Robert's Log of Flailing

#421

Post by Jumrobe » Wed May 18, 2022 3:52 pm

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.

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Re: Robert's Log of Flailing

#422

Post by Jumrobe » Mon May 23, 2022 6:56 pm

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.

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Re: Robert's Log of Flailing

#423

Post by Jumrobe » Thu May 26, 2022 5:42 pm

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.

Jumrobe
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Re: Robert's Log of Flailing

#424

Post by Jumrobe » Tue May 31, 2022 6:06 pm

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.

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

#425

Post by Jumrobe » Thu Jun 02, 2022 8:29 pm

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.

Jumrobe
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Re: Robert's Log of Flailing

#426

Post by Jumrobe » Tue Jun 07, 2022 4:45 pm

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.

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

#427

Post by Jumrobe » Fri Jun 10, 2022 2:17 pm

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.

Jumrobe
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Re: Robert's Log of Flailing

#428

Post by Jumrobe » Mon Jun 13, 2022 6:34 pm

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.

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

#429

Post by Jumrobe » Tue Jun 14, 2022 6:54 pm

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

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

#430

Post by Jumrobe » Tue Jun 21, 2022 5:54 pm

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.

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

#431

Post by Jumrobe » Wed Jun 22, 2022 7:18 pm

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.

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

#432

Post by Jumrobe » Wed Jul 06, 2022 6:11 pm

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.

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

#433

Post by Jumrobe » Thu Jul 07, 2022 4:53 pm

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

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

#434

Post by Jumrobe » Tue Jul 12, 2022 6:05 pm

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.

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

#435

Post by Jumrobe » Thu Jul 14, 2022 5:55 pm

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.

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

#436

Post by Jumrobe » Mon Jul 18, 2022 7:12 pm

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.

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

#437

Post by Jumrobe » Tue Jul 19, 2022 6:31 pm

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.

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

#438

Post by Jumrobe » Mon Jul 25, 2022 5:46 pm

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.

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

#439

Post by Jumrobe » Tue Jul 26, 2022 5:29 pm

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.

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

#440

Post by Jumrobe » Tue Aug 02, 2022 5:47 pm

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?

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