Robert's Log of Flailing

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.

[Jumrobe]

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.