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^ dry BW at 178-180lb. would prefer to get as heavy as i can at sub 10%. probably high 180s, low 190s.. low-mid 180s is the short term goal

Fri 8:00am
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* my upperbody compounds suck because of those BW x10s multi sets of sternum chins i did the other day. can't even do BWs right easily. if squats feel really good, might go a little over 405 later.

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Fri 4:00pm
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0

* weak on the squats. work nights affecting recovery a bit. calf raises still strong. will only use 585x10s as warmup if i stop calf work for days, otherwise straight to 675s.
* when i get my dry BW to 184lb, i will get back up to my 425x1 repeatable paused reps again. hopefully in 1-2 weeks time. i'm loading up on carbs with brown rice / barley combo. 405x1 today on my weakest still made it up without any issues.

Wed 7:00am
Dec 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1
345 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

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Wed 4:00pm
Dec 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 x0 x0 x0| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10 | 8.2 8.2 7.3 6.4
- 765 x0

* so strong in the calf raises again. the straight set of 675x8 was with a convincing hold at the top ROM. squats were also solid. getting closer to the 425x1 paused reps again. need a little bit more BW. i still haven't figured out why a morning lift is always crappy and weak.. but it's something i really need in order to lift a lot heavier lateron the day.  i'm probably 25-30lb weaker in the morning paused rep squats. the 345x1 at 7am feels like 385 already..  the 315 on the afternoon is an empty bar.

<a href="http://www.youtube.com/watch?v=Xdl7cj_f70w" target="_blank">http://www.youtube.com/watch?v=Xdl7cj_f70w</a>

Nice to see tall people squat full with good form. 

Get out of that twig weight and lift more volumes.  Good things happen the stronger you get - you also have more tissues to absorb the impacts of landing as you squat more weight.

Mon 7:00am
Dec 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 6.4
- 765 x2

* gym closes 2pm. will not have an afternoon lift. cannot get 405x1 without a morning workout. did everything else today.
* almost got broken with the 765x2 because i was not able to turn the smith bar enough to engage. safety pegs caught me. damn, that weight felt like a train when it got some momentum going down. if i forgot to raise the safety pegs, the last safety catch is about knee high. its over at that point. that 765 with momentum is a bone breaker. other than that.. it did not feel that heavy for the calves. the 675 can be max'd at x8 now. 585 warmup set is too light, didn't bother doing x10 x10.


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Mon 4:00pm
Dec 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345,385 x1x1

Sat 8:30am
Dec 22, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

* will lift later this afternoon. feeling really strong alread. wet BW at 180lb now. will start to go caloric maintenance at dry 182-184lb. stay there and get back to 200kg.

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Sat 4:30pm
Dec 22, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x1 x1
385 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4
70lb x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 6.4

* made more progress in my heavy calf work. repeatable x6 before a reset. did the squats outside of the rack for added stim. fought more than i usually do for the last x1 of 385 because of that. would have just gave it to the pins if i was inside.
* since i'm not really making a dent on the 90lb x3 for days now, i'l maintain what i have and go higher reps with my single arm rows. i like how my mid back looks thicker with rows.

Dec 21, 2010. Exactly 2 years ago. 405x4 non-paused reps. BW 188-192lb. relatively stronger today while at a constant state of fatigue from daily lifting. can't believe i used to throw around 4 plates like that.

<a href="http://www.youtube.com/watch?v=yK6cuwMWoBI" target="_blank">http://www.youtube.com/watch?v=yK6cuwMWoBI</a>

Wed 7:00am
Dec 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3 

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Wed 4:00pm
Dec 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Maintaining 405x1 | Increase BW to low 180s
315,345,385,405x1

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3, 6.4

* 4th day in a row for the 405s and todays lift is not very hard. heaviest 405x1 was the day following the heavy calf work.
* getting better skill wise on the single arm dumbell overhead press. got an easy x6 with 8-10 not very far off. keeping the whole torso really solid while bringing the dumbell up worked well. 70 x10 - 4.3.3 by end of this month.
* work night starts. will go 315x1s only..

^ the plan to drop to low-mid 170s and keep as much squat strength as i can was for the speed/jump volumes i planned. jumped and sprinted consistently without getting hurt. can't be peak strong and fast at the same time. now it's time to go back to squat ogre a bit.

Mon 7:30am
Dec 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
50lb x10 | 8.2
60lb x10 x10 | 4.3.3 

* the straight x8 yesterday on my left hand shoulder press tire me out. right non-dominant hand is as strong as the left this morning. could get to clustered 6.4 repeatable this week with 60lb. give it another 1-2 weeks and 70lb by mid-late december.
* chins still regressed from fatigue. keeping it at x1-2 until i get strong again.

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Mon 3:30am
Dec 17, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - High Volume - Clustered sets
50lb x0 | 8.2
60lb x10 x10 | 4.3.3
70lb x2

* so strong in the squat at this mid-high 170s BW. did all the singles without the safety pins for some motivation. did not even hesitated with the 405x1. i'm 425 strong again. not forcing it too soon as i'm still progressing in the heavy calf raises
* tried the 70lb dumbell press just to see how heavy it is coming from a paused hold at the bottom.. i do all movements paused now. thats probably how i can lift with high frequency - 1-2x per day, daily.