Robert's Log of Flailing
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Re: Robert's Log of Flailing
Road to 405: W7, D1:
Sumo:
315x3
405x2
455x1
485x1 @7.5
385x3
385x3
385x3
385x3
Bench:
165x3
195x1
215x1 @7
225x1 @8
235x1 @8.5
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
355x1 @8
265x3
265x3
265x3
265x3
Notes: Solid day. Sumo felt really good. I made a concerted effort to brace like hell after getting my breath before every rep on sumo and zercher. Not surprisingly, things moved really well. I need to remember how that bracing felt, and repeat it in future sessions.
Sumo:
315x3
405x2
455x1
485x1 @7.5
385x3
385x3
385x3
385x3
Bench:
165x3
195x1
215x1 @7
225x1 @8
235x1 @8.5
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
355x1 @8
265x3
265x3
265x3
265x3
Notes: Solid day. Sumo felt really good. I made a concerted effort to brace like hell after getting my breath before every rep on sumo and zercher. Not surprisingly, things moved really well. I need to remember how that bracing felt, and repeat it in future sessions.
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Re: Robert's Log of Flailing
Road to 405: W7, D2
Platz Squat:
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Curls:
45x20
45x20
45x20
Cardio: 10 Minutes elliptical
Notes: Solid day.
Platz Squat:
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Curls:
45x20
45x20
45x20
Cardio: 10 Minutes elliptical
Notes: Solid day.
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Re: Robert's Log of Flailing
Road to 405: W7, D3
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
235x1
BOR:
225x5
225x5
185x5
185x5
185x5
Cardio:
10 Minutes on the elliptical
Notes: Solid day.
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
235x1
BOR:
225x5
225x5
185x5
185x5
185x5
Cardio:
10 Minutes on the elliptical
Notes: Solid day.
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Re: Robert's Log of Flailing
Road to 405: W8, D1
Sumo:
315x3
405x3
455x1
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
235x1 @9
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
365x1 @8
275x3
275x3
275x3
275x3
Notes: Really solid increase on sumo and zerchers over last week. I think I need to start adding a set with 335-345 on my zerchers. I think 365 would have moved even better if I hadn't take a 50# jump from 315. Things to implement next week.
Sumo:
315x3
405x3
455x1
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
235x1 @9
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
225x3
275x1
315x1
365x1 @8
275x3
275x3
275x3
275x3
Notes: Really solid increase on sumo and zerchers over last week. I think I need to start adding a set with 335-345 on my zerchers. I think 365 would have moved even better if I hadn't take a 50# jump from 315. Things to implement next week.
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Re: Robert's Log of Flailing
Road to 405: W8, D2
Platz Squat:
205x3
205x3
205x3
205x3
205x3
205x3
215x3
215x3
215x3
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Cardio:
10 Minutes:
Notes: Solid day.
Platz Squat:
205x3
205x3
205x3
205x3
205x3
205x3
215x3
215x3
215x3
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Cardio:
10 Minutes:
Notes: Solid day.
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Re: Robert's Log of Flailing
Road to 405: W8, D3
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
225x3
225x3
225x3
225x3
BOR:
185x5
185x5
185x5
185x5
185x5
Notes: Okay day. Sumo wasn't a crisp as I'd like.
Edit: The slingshot bench sets at 225 were all technically PRs. Who knew, if you decide to give a shit about bench, you get better at benching.
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
225x3
225x3
225x3
225x3
BOR:
185x5
185x5
185x5
185x5
185x5
Notes: Okay day. Sumo wasn't a crisp as I'd like.
Edit: The slingshot bench sets at 225 were all technically PRs. Who knew, if you decide to give a shit about bench, you get better at benching.
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Re: Robert's Log of Flailing
Road to 405: W9, D1
Sumo:
405x2
455x1 @6.5
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
275x1
315x1
345x1 @7.5
375x1 @10
255x3
255x3
255x3
255x3
Notes: Okay day. Didn't feel like I had much "push" going into this workout, but still hit solid numbers. Pretty encouraging honestly when I can hit a 5 plate deadlift with room in the tank on a day where I was sluggish.
Same goes for the 375 zercher squat, however, I need to be careful I don't let my stance start to creep too wide on them. Stance was too wide today until the backoff sets. I wasn't too wide by much, maybe 1-2," but that makes a difference.
Sumo:
405x2
455x1 @6.5
495x1 @8
395x3
395x3
395x3
395x3
Bench:
175x3
205x1
225x1 @8
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
275x1
315x1
345x1 @7.5
375x1 @10
255x3
255x3
255x3
255x3
Notes: Okay day. Didn't feel like I had much "push" going into this workout, but still hit solid numbers. Pretty encouraging honestly when I can hit a 5 plate deadlift with room in the tank on a day where I was sluggish.
Same goes for the 375 zercher squat, however, I need to be careful I don't let my stance start to creep too wide on them. Stance was too wide today until the backoff sets. I wasn't too wide by much, maybe 1-2," but that makes a difference.
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Re: Robert's Log of Flailing
Road to 405: W9, D2
Zercher Squat:
215x5
215x5
215x5
215x5
215x5
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Cardio: 10 Minutes
Notes: Decent day. Audible'd away from Platz squats because they really were bugging my knees warming up. It seems my forearms are finally getting de-sensitized to the load of the zercher squats that I can do them 2 days in a row. I'll keep this change for the next few weeks to see how things go.
Zercher Squat:
215x5
215x5
215x5
215x5
215x5
Low Incline CGBP:
145x5
145x5
145x5
145x5
145x5
145x5
Rack Chins:
x5
x5
x5
x5
x5
x5
Cardio: 10 Minutes
Notes: Decent day. Audible'd away from Platz squats because they really were bugging my knees warming up. It seems my forearms are finally getting de-sensitized to the load of the zercher squats that I can do them 2 days in a row. I'll keep this change for the next few weeks to see how things go.
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Re: Robert's Log of Flailing
Road to 405: W9, D3
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
225x3
225x3
225x3
225x3
BOR
135x10
135x10
135x10
135x10
Cardio:
10 Minutes
Notes: Okay day. Sumo didn't feel great. Also discovered the section of floor that my little platform is set up on is nearly 3/4" out of level on a 4' span.
Sumo:
365x3
365x3
365x3
365x3
365x3
Slingshot Bench:
215x3
225x3
225x3
225x3
225x3
BOR
135x10
135x10
135x10
135x10
Cardio:
10 Minutes
Notes: Okay day. Sumo didn't feel great. Also discovered the section of floor that my little platform is set up on is nearly 3/4" out of level on a 4' span.
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Re: Robert's Log of Flailing
Road to 405: W10, D1
Sumo:
405x2
455x1@6
495x1 @7.5
405x3
405x3
405x3
450x3
Bench:
175x3
205x1
225x1 @7.5
235x1 @9
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
275x1
315x1
345x1 @8
255x3
255x3
255x3
255x3
Notes: Okay. Sumo felt really good. Tweaked something on the Zercher squats warming up, and didn't have the top end I was hoping for.
Sumo:
405x2
455x1@6
495x1 @7.5
405x3
405x3
405x3
450x3
Bench:
175x3
205x1
225x1 @7.5
235x1 @9
175x3
175x3
175x3
175x3
175x3
175x3
Zercher Squat:
275x1
315x1
345x1 @8
255x3
255x3
255x3
255x3
Notes: Okay. Sumo felt really good. Tweaked something on the Zercher squats warming up, and didn't have the top end I was hoping for.
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Re: Robert's Log of Flailing
Road To 405: W10, D2
Squat:
275x1
315x1
225x3
225x3
Low Incline CGBP:
135x5
175x1
205x1
Pullups:
x3
x3
x3
x3
x3
Notes: Solid day. Definitley tweaked something in my left adductor on Monday warming up for Zerchers. That, combined with feeling pretty beat all week had lead me to decide to pivot the remainder of this week and all of next week, and assess how things are feeling afterwards.
Squat:
275x1
315x1
225x3
225x3
Low Incline CGBP:
135x5
175x1
205x1
Pullups:
x3
x3
x3
x3
x3
Notes: Solid day. Definitley tweaked something in my left adductor on Monday warming up for Zerchers. That, combined with feeling pretty beat all week had lead me to decide to pivot the remainder of this week and all of next week, and assess how things are feeling afterwards.
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Re: Robert's Log of Flailing
Road To 405: W10, D3 (Pivot D1):
Zercher:
225x3
275x1
275x2
315x1
315x1
Slingshot Bench:
25x1
245x1
245x1
245x1
DB Rows:
65x10
65x10
65x10
Notes: Okay day. Experimenting with some hand placement and rack height things on Zerchers. Not sure whether hands together or hands apart makes a huge difference, other than it's a little easier to breathe with hands apart, and I was a tad more upright. More experimentation to follow in the coming weeks.
Zercher:
225x3
275x1
275x2
315x1
315x1
Slingshot Bench:
25x1
245x1
245x1
245x1
DB Rows:
65x10
65x10
65x10
Notes: Okay day. Experimenting with some hand placement and rack height things on Zerchers. Not sure whether hands together or hands apart makes a huge difference, other than it's a little easier to breathe with hands apart, and I was a tad more upright. More experimentation to follow in the coming weeks.
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Re: Robert's Log of Flailing
Road to 405: W11, D1+2
3-15
Squat:
315x1
225x3
225x3
Bench:
185x2
205x1
205x1
205x1
3-17
Sumo SGDL:
315x3
315x3
Front Squat:
225x1
225x1
Back Squat:
225x2
225x2
Zercher Squat:
225x2
315x1
405x5 second hold
Bench:
185x2
185x2
185x2
185x2
Notes: Okay days. Experimenting with some things.
Going to put my money where my thoughts are, and do a full length "pivot" block where I'll do front squats instead of zerchers, conventional instead of sumo, and DB Bench. When it's time to "pivot" from the pivot block, I'll run my typical zercher, sumo, and bench for 1-2 weeks, then back to the "pivot" lifts for another cycle. Ideally I'd run that for a few cycles before going back to zerchers, sumo, and bench as the lifts I'm pushing since those are the lifts I'm chasing numbers on this year.
3-15
Squat:
315x1
225x3
225x3
Bench:
185x2
205x1
205x1
205x1
3-17
Sumo SGDL:
315x3
315x3
Front Squat:
225x1
225x1
Back Squat:
225x2
225x2
Zercher Squat:
225x2
315x1
405x5 second hold
Bench:
185x2
185x2
185x2
185x2
Notes: Okay days. Experimenting with some things.
Going to put my money where my thoughts are, and do a full length "pivot" block where I'll do front squats instead of zerchers, conventional instead of sumo, and DB Bench. When it's time to "pivot" from the pivot block, I'll run my typical zercher, sumo, and bench for 1-2 weeks, then back to the "pivot" lifts for another cycle. Ideally I'd run that for a few cycles before going back to zerchers, sumo, and bench as the lifts I'm pushing since those are the lifts I'm chasing numbers on this year.
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Re: Robert's Log of Flailing
Road to 405: W11, D3:
Barbell BSS:
45x8
65x5
85x5
135x1
155x1
45x8
65x8
Deadlift:
315x3
315x3
365x3
365x3
Seated Press:
75x5
75x5
75x5
75x5
75x5
Notes: Solid day. First time doing barbell BSS, and I have to say, I liked it. Might have to mess around with pushing these for both fun, and legitimate leg gains.
Barbell BSS:
45x8
65x5
85x5
135x1
155x1
45x8
65x8
Deadlift:
315x3
315x3
365x3
365x3
Seated Press:
75x5
75x5
75x5
75x5
75x5
Notes: Solid day. First time doing barbell BSS, and I have to say, I liked it. Might have to mess around with pushing these for both fun, and legitimate leg gains.
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Re: Robert's Log of Flailing
Road to 405: W12, D1
Deadlift:
315x3
405x1
455x1 @7.5
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
215x1 @7
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Front Squat:
225x1
245x1 @7.5
185x3
185x3
185x3
185x3
Notes: First day of the new training cycle. Decided to take things conseratively on the top singles. Had more on both DL and FS, but wanted to leave room for progres in the coming weeks since this is the first week of a new training block.
Deadlift:
315x3
405x1
455x1 @7.5
365x3
365x3
365x3
365x3
Bench:
175x3
205x1
215x1 @7
225x1 @8
175x3
175x3
175x3
175x3
175x3
175x3
Front Squat:
225x1
245x1 @7.5
185x3
185x3
185x3
185x3
Notes: First day of the new training cycle. Decided to take things conseratively on the top singles. Had more on both DL and FS, but wanted to leave room for progres in the coming weeks since this is the first week of a new training block.
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Re: Robert's Log of Flailing
Road to 405: W12, D2
Barbell BSS:
95x3
135x1
175x1
175x1
135x3
135x3
95x8
95x8
Low Incline CGBP:
135x8
135x8
135x8
135x8
Rack Rows:
x8
x8
x8
x8
x8
Notes: Solid day. A little weird to push the BSS like a main movement, but I think there could be some nice benefits for pushing it for a few cycles. Definitely going to be sore in the glutes tomorrow.
Barbell BSS:
95x3
135x1
175x1
175x1
135x3
135x3
95x8
95x8
Low Incline CGBP:
135x8
135x8
135x8
135x8
Rack Rows:
x8
x8
x8
x8
x8
Notes: Solid day. A little weird to push the BSS like a main movement, but I think there could be some nice benefits for pushing it for a few cycles. Definitely going to be sore in the glutes tomorrow.
-
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Re: Robert's Log of Flailing
Road to 405: W12, D3
Deadlift:
315x3
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
205x3
205x3
205x3
205x3
205x3
BOR:
135x8
135x8
135x8
135x8
Notes: Solid day. I am roasted from 3 straight days of this new block. Glutes and quads are toast.
Deadlift:
315x3
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
205x3
205x3
205x3
205x3
205x3
BOR:
135x8
135x8
135x8
135x8
Notes: Solid day. I am roasted from 3 straight days of this new block. Glutes and quads are toast.
-
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Re: Robert's Log of Flailing
Road to 405: W13, D1
Deadlift:
405x1
455x1 @7.5
465x1 @9
365x3
365x3
365x3
365x3
Bench:
175x3
205x1 @8
155x3
155x3
155x3
155x3
155x3
155x3
Front Squat:
185x3
225x1
255x1 @8
185x3
185x3
185x3
185x3
Notes: Up and down day. Didn't have a ton of zip, likely from residual fatigue from the 6 mile scouting hike wiht my hunting gear this weekend. Front Squats will be fun to push for a bit.
Deadlift:
405x1
455x1 @7.5
465x1 @9
365x3
365x3
365x3
365x3
Bench:
175x3
205x1 @8
155x3
155x3
155x3
155x3
155x3
155x3
Front Squat:
185x3
225x1
255x1 @8
185x3
185x3
185x3
185x3
Notes: Up and down day. Didn't have a ton of zip, likely from residual fatigue from the 6 mile scouting hike wiht my hunting gear this weekend. Front Squats will be fun to push for a bit.
-
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Re: Robert's Log of Flailing
Road to 405: W13, D2
BSS:
95x3
135x1
165x1
185x1
135x5
135x3
135x3
95x8
95x8
Low Incline CGBP:
135x8
135x8
135x8
135x8
Rack Rows:
x8
x8
x8
x8
x8
Notes: Better day than yesterday. Left leg is definitely the limiter on the BSS. Would like to try and hit 225 in these next couple cycles.
BSS:
95x3
135x1
165x1
185x1
135x5
135x3
135x3
95x8
95x8
Low Incline CGBP:
135x8
135x8
135x8
135x8
Rack Rows:
x8
x8
x8
x8
x8
Notes: Better day than yesterday. Left leg is definitely the limiter on the BSS. Would like to try and hit 225 in these next couple cycles.
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Re: Robert's Log of Flailing
Road to 405: W13, D3
Deadlift:
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BOR:
135x8
135x8
135x8
135x8
135x8
Notes: Solid day. Each session this week got better than the previous.
Deadlift:
335x3
335x3
335x3
335x3
335x3
Slingshot Bench:
215x3
215x3
215x3
215x3
215x3
BOR:
135x8
135x8
135x8
135x8
135x8
Notes: Solid day. Each session this week got better than the previous.