{"id":3271,"date":"2014-01-09T09:50:08","date_gmt":"2014-01-09T15:50:08","guid":{"rendered":"http:\/\/okstrong.com\/?p=3271"},"modified":"2014-01-09T09:50:08","modified_gmt":"2014-01-09T15:50:08","slug":"zercher-squat-182014-pm","status":"publish","type":"post","link":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/","title":{"rendered":"Zercher Squat 1\/8\/2014 PM"},"content":{"rendered":"<ol>\n<li>Zercher Squat [5&#215;5]: 135&#215;5, 165&#215;5, 205&#215;5, 225&#215;5, 225&#215;5 (PR)<\/li>\n<li>Bench Press [5&#215;5]: 135&#215;10, 205&#215;5, 225&#215;5, 245&#215;5, 245&#215;5<\/li>\n<li>Pull-ups: BW(260 #)x5, x5 (sore from 1\/7\/204)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Zercher Squat [5&#215;5]: 135&#215;5, 165&#215;5, 205&#215;5, 225&#215;5, 225&#215;5 (PR) Bench Press [5&#215;5]: 135&#215;10, 205&#215;5, 225&#215;5, 245&#215;5, 245&#215;5 Pull-ups: BW(260 #)x5, x5 (sore from 1\/7\/204)<\/p>\n","protected":false},"author":172,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[67],"tags":[94],"class_list":["post-3271","post","type-post","status-publish","format-standard","hentry","category-workout-log","tag-mike"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Mike\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/\" \/>\n\t\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 5.0.3\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"OK Strong | Strength it is just a way of life\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Zercher Squat 1\/8\/2014 PM | OK Strong\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2014-01-09T15:50:08+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2014-01-09T15:50:08+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Zercher Squat 1\/8\/2014 PM | OK Strong\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#article\",\"name\":\"Zercher Squat 1\\\/8\\\/2014 PM | OK Strong\",\"headline\":\"Zercher Squat 1\\\/8\\\/2014 PM\",\"author\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/author\\\/mike\\\/#author\"},\"publisher\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/#organization\"},\"datePublished\":\"2014-01-09T09:50:08-06:00\",\"dateModified\":\"2014-01-09T09:50:08-06:00\",\"inLanguage\":\"en-US\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#webpage\"},\"isPartOf\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#webpage\"},\"articleSection\":\"Workout Log, Mike\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/okstrong.com\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/#listItem\",\"name\":\"Gym Work\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/#listItem\",\"position\":2,\"name\":\"Gym Work\",\"item\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/workout-log\\\/#listItem\",\"name\":\"Workout Log\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/workout-log\\\/#listItem\",\"position\":3,\"name\":\"Workout Log\",\"item\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/workout-log\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#listItem\",\"name\":\"Zercher Squat 1\\\/8\\\/2014 PM\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/#listItem\",\"name\":\"Gym Work\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#listItem\",\"position\":4,\"name\":\"Zercher Squat 1\\\/8\\\/2014 PM\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/category\\\/gym-work\\\/workout-log\\\/#listItem\",\"name\":\"Workout Log\"}}]},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/#organization\",\"name\":\"Strong\",\"description\":\"Strength it is just a way of life\",\"url\":\"https:\\\/\\\/okstrong.com\\\/\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/author\\\/mike\\\/#author\",\"url\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/author\\\/mike\\\/\",\"name\":\"Mike\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#authorImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/53cdcea4afdae6a47683c439fb4941bc45ac77e055db341309fba1239f8ff3c7?s=96&d=mm&r=g\",\"width\":96,\"height\":96,\"caption\":\"Mike\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#webpage\",\"url\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/\",\"name\":\"Zercher Squat 1\\\/8\\\/2014 PM | OK Strong\",\"inLanguage\":\"en-US\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/#website\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/gym-work\\\/workout-log\\\/zercher-squat-182014-pm\\\/#breadcrumblist\"},\"author\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/author\\\/mike\\\/#author\"},\"creator\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/index.php\\\/author\\\/mike\\\/#author\"},\"datePublished\":\"2014-01-09T09:50:08-06:00\",\"dateModified\":\"2014-01-09T09:50:08-06:00\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/okstrong.com\\\/#website\",\"url\":\"https:\\\/\\\/okstrong.com\\\/\",\"name\":\"OK Strong\",\"description\":\"Strength it is just a way of life\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/okstrong.com\\\/#organization\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO -->\n\n","aioseo_head_json":{"title":"Zercher Squat 1\/8\/2014 PM | OK Strong","description":"","canonical_url":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/","robots":"max-image-preview:large","keywords":"","webmasterTools":{"miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#article","name":"Zercher Squat 1\/8\/2014 PM | OK Strong","headline":"Zercher Squat 1\/8\/2014 PM","author":{"@id":"https:\/\/okstrong.com\/index.php\/author\/mike\/#author"},"publisher":{"@id":"https:\/\/okstrong.com\/#organization"},"datePublished":"2014-01-09T09:50:08-06:00","dateModified":"2014-01-09T09:50:08-06:00","inLanguage":"en-US","mainEntityOfPage":{"@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#webpage"},"isPartOf":{"@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#webpage"},"articleSection":"Workout Log, Mike"},{"@type":"BreadcrumbList","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/okstrong.com\/#listItem","position":1,"name":"Home","item":"https:\/\/okstrong.com\/","nextItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/#listItem","name":"Gym Work"}},{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/#listItem","position":2,"name":"Gym Work","item":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/","nextItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/#listItem","name":"Workout Log"},"previousItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/#listItem","position":3,"name":"Workout Log","item":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/","nextItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#listItem","name":"Zercher Squat 1\/8\/2014 PM"},"previousItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/#listItem","name":"Gym Work"}},{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#listItem","position":4,"name":"Zercher Squat 1\/8\/2014 PM","previousItem":{"@type":"ListItem","@id":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/#listItem","name":"Workout Log"}}]},{"@type":"Organization","@id":"https:\/\/okstrong.com\/#organization","name":"Strong","description":"Strength it is just a way of life","url":"https:\/\/okstrong.com\/"},{"@type":"Person","@id":"https:\/\/okstrong.com\/index.php\/author\/mike\/#author","url":"https:\/\/okstrong.com\/index.php\/author\/mike\/","name":"Mike","image":{"@type":"ImageObject","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#authorImage","url":"https:\/\/secure.gravatar.com\/avatar\/53cdcea4afdae6a47683c439fb4941bc45ac77e055db341309fba1239f8ff3c7?s=96&d=mm&r=g","width":96,"height":96,"caption":"Mike"}},{"@type":"WebPage","@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#webpage","url":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/","name":"Zercher Squat 1\/8\/2014 PM | OK Strong","inLanguage":"en-US","isPartOf":{"@id":"https:\/\/okstrong.com\/#website"},"breadcrumb":{"@id":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/#breadcrumblist"},"author":{"@id":"https:\/\/okstrong.com\/index.php\/author\/mike\/#author"},"creator":{"@id":"https:\/\/okstrong.com\/index.php\/author\/mike\/#author"},"datePublished":"2014-01-09T09:50:08-06:00","dateModified":"2014-01-09T09:50:08-06:00"},{"@type":"WebSite","@id":"https:\/\/okstrong.com\/#website","url":"https:\/\/okstrong.com\/","name":"OK Strong","description":"Strength it is just a way of life","inLanguage":"en-US","publisher":{"@id":"https:\/\/okstrong.com\/#organization"}}]},"og:locale":"en_US","og:site_name":"OK Strong | Strength it is just a way of life","og:type":"article","og:title":"Zercher Squat 1\/8\/2014 PM | OK Strong","og:url":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/","article:published_time":"2014-01-09T15:50:08+00:00","article:modified_time":"2014-01-09T15:50:08+00:00","twitter:card":"summary","twitter:title":"Zercher Squat 1\/8\/2014 PM | OK Strong"},"aioseo_meta_data":{"post_id":"3271","title":null,"description":null,"keywords":null,"keyphrases":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema_type":null,"schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"limit_modified_date":false,"created":"2021-08-18 15:28:24","updated":"2026-10-02 20:23:39","focus_keyword":null,"additional_keywords":null,"truseo_locale":null,"primary_term":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"Article","isEnabled":true},"graphs":[]},"ai":null,"breadcrumb_settings":null,"seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/okstrong.com\/\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/okstrong.com\/index.php\/category\/gym-work\/\" title=\"Gym Work\">Gym Work<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/\" title=\"Workout Log\">Workout Log<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tZercher Squat 1\/8\/2014 PM\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/okstrong.com\/"},{"label":"Gym Work","link":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/"},{"label":"Workout Log","link":"https:\/\/okstrong.com\/index.php\/category\/gym-work\/workout-log\/"},{"label":"Zercher Squat 1\/8\/2014 PM","link":"https:\/\/okstrong.com\/index.php\/gym-work\/workout-log\/zercher-squat-182014-pm\/"}],"_links":{"self":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/3271","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/users\/172"}],"replies":[{"embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/comments?post=3271"}],"version-history":[{"count":1,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/3271\/revisions"}],"predecessor-version":[{"id":3272,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/posts\/3271\/revisions\/3272"}],"wp:attachment":[{"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/media?parent=3271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/categories?post=3271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okstrong.com\/index.php\/wp-json\/wp\/v2\/tags?post=3271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}