Adarq.org

Fri 4:30pm
Aug 9, 2013

Full Squats - Paused
455 #60 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x40

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 8:30am-1:30pm-4:00pm sleep. not enough to recover. 425x1 was a good weight for today. not too heavy to be a grind.  dips made it to straight rep 22 then clusters of 2-4-6 reps to get to 40 total. i get straight to 30 paused dips on a strong day (vertical torso for triceps / less chest). i don't get any soreness even with a 40rep volume.

Wed 3:00pm
Aug 7, 2013

Full Squats - Paused
455 #59 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 | x40

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* stronger today than yesterday. got a 1am-5am-8am-11:30am-1:30pm sleep. whey protein shakes at 8am then back to sleep. thought about lifting at 11:30am but with almost 500g caffeine, its hard to get a 2hr+ afternoon nap afterwards. decided to just take another 2hr sleep and lift in the early afternoon.
* recovered from yesterdays 455. today was more explosive. this is 10x455 singles in 12 days.  i'm so confident with this weight right now. if i get my 6+2.5hr sleep tmrw even after the 13hr night work, il go for it again. this is a 3day wed-fri work week. should be easy.

Not joking. Which variant of cable row does KF do, seated or the lying one?

i do one-hand standing cable rows with the off-hand bracing to keep me perpendicular to the cable resistance.

this gives me mass on the mid back, rear delts and forearms and NOT for the spinal erectors. the braced off-hand removes as much of the erectors as i can to not fatigue them.

best torso-stabilizing exercise aside from squats - i do high repetition weighted back extensions (3x45s on GHR bench).

Sun 2:00pm
Aug 4, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 4

Dips - Paused
Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 X20 Day 1

* 4th work night. tired from the schedule. got 7+hr sleep but did not feel awake. would have been a lot stronger if i take another 2-3hr nap but i need to get some good night time sleep later to really recover. i prefer not to wake up at 2am later because i'm already full of sleep. went and did a light workout early afternoon.
* back to the 455s this monday. BW 204-206. will give myself another 2-3 weeks until end of aug to hit the dry BW206-208 and lift the 475.
* how to judge how much you overpowered a weight? - trial and error. lots of it.

Fri 5:00pm
Aug 2, 2013

Full Squats - Paused
455 #56 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 7

Calf Raise - Leg Press - Paused
Rest 3

Chins - Paused
Rest 2

Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 8:30am-12:30pm-3:30pm sleep. BW 206lb. steak/rice before bed again. 7th straight day of 455x1. did not recover as good as yesterday. had 5-10lbs over the 455. still a silent lift but not as smooth/explosive as the other days. if i get the same amount of sleep as yesterday (sub 8hrs), the 455 tmrw will not be comfortable.

Wed 11:30am
July 31, 2013

Full Squats - Paused
455 #54 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* BW staying at 204-206lb. 455 becomes  a sub 2.3BW. 5th straight day and i'm overpowering this now by 15-20lbs. lifted it today smoothly and quietly. lots of sleep again 11:30pm-10:00am. will get another 2:00-5:30pm nap if this post workout lunch (steak+rice) does it thing - post meal coma.. ohyes.
*  BW204-208 little by little and the 455 slowly becomes not very heavy anymore. i don't think i can go for 495 anytime soon. if my sub 2.3BW daily repeatable paused rep max formula stays, i need to be at 214lb+ to single this 495 as daily top heavy set. too much eating and strength work. too much fat weight also for my 5'10-3/4" height. (yes. 1/4" short of 5'11). 
* skipped the calf raises. there is no perfect way to use that leg press loaded with 9x45s each side x20 reps and not get some tightness in the lowerback. annoying but not really affecting my squats. calfs are 17.25"

Mon 3:30pm
July 29, 2013

Full Squats - Paused
455 #52 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* already gave up on the 455 plan for today because i thought i needed a skipped day to let my back recover. back fatigued on yesterdays top set. i marked it as red on my the log to make sure i don't strain myself more lifting the top set with a tired back. was very surprised that the 405 went up strong. the explosiveness of the 405 is very accurate in determining if i can lift the 455 or not. 405 does not lie. got the 455 again today for the 3rd straight day. it was a stronger lift than yesterday. i had strong sleep. 11pm-9:30am.
* lower back also beat from the 9x45s calf raise. skipped that for now. accessory lifts can take up to 3 days off.

Sat 5:30pm
July 27, 2013

Full Squats - Paused
455 #50 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1
25x2 x4 Jump Squat

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 3

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 455x1 strong on the day of the 3rd work night. worked fri 7pm-8am then slept 8:30am-11:30am-1:30pm-4:00pm. was already planning on lifting after getting up at 1:30pm but i'm always weak with sub 6hr sleep. thought that i should be strong anyway after 2 rest days but the lack of complete sleep fatigues me fast. was able to squeeze in another 2.5hr nap and then i'm good to go.
* not the smoothest 455 but got a stealth lift. will be a lot stronger tmrw. BW 204 again.
* will add more volume of the loaded jump squats slowly.  the 455 is starting to feel not so heavy on the legs. core just fatigues a lot faster.