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^ i train fasted. my post workout meal right now at 9am is going to carry me until ~ 6pm after the 2nd workout. near empty stomach + pre workout supplements + relaxed veins from the hot bath = good mood to lift. 

Fri 8:00am
Jan 4, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

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Thur 4:00pm
Jan 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1, 8.2

* tiring a bit on the calf raises. will go 8.2 for a few workouts and get recovery going. did the paused rep squats in the power rack and had to walk back outside so i don't bottom out.  got a convincing 415x1 even on a sleep deprived work night. wet BW at 183.5lb. might go 425x1 as early as next mon-tue if i keep up this  pace. will take it easy tmrw by skipping the backup 365s. thats the plan. i've been off plan before.

Wed 6:00am
Jan 2, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x1
- BW x10

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

* will eat the rest of the steak i bought for the new year dinner. i'll get my 9am-3:30pm sleep and 2nd lift at 4:30ish. work wed-sat night this long week 7pm-8am. it's going to suck tmrw because the morning is going to be really cold again.. mid 30s. i don't know how i can stay awake and warm to lift at 8:30am after the work night.

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Wed 3:30pm
Jan 2, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x1
- BW x10

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

* felt very strong again with the squats. the back up sets of 365 was skipped because i needed more time for the smith calf raise. gym was starting to get crowded early afternoon and the only smith machine gets very busy fast. i felt my calves were primed up well today.. i made the 675s a warmup weight now. 10 straight paused reps. multi sets. took me longer to load and cleanup 14 pieces of 45lb plates.
* somebody also was waiting on me for the squat rack. the 2nd single of 405 was more explosive than the first. i need to see the scale go wet BW 184lb before a lift so i can confidently attempt a 425x1 paused rep. i was 181lb again today. too much brown rice made me full fast. no space for more calorie dense chickens and steak.

Tue 7:00am
Jan 1, 2013

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
- BW x10 x10
- 90lb x1

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

* will see if i can start 2013 with another strong afternoon paused reps. lift felt good already even with a more chilling sub 40 temp again. calf work will be on maintenance at 6.4 in the morning and a cluster of 8.2 in the afternoon.. until the x8 becomes easier and easier..at that point il go for x20 per set using a cluster of 8.6.6.. 2 set to 40 total reps.. or go boss volumes again of 100+
* hopefully the gym is not very packed this afternoon. the cardio section was busier than usual but thats about it.

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Tue 3:30pm
Jan 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10

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

* 405x1 did not feel as easy as yesterday. would have gotten another single but decided to take it easy today and come back fresher next time. the 365s are perfect for the backup sets. a few days of these x5 and will try a x10 per day - see if i can still recover from that.
* calf raises still looking good.  check vid:

675x8 smith calf raises. note the black racking lever of the smith bar and the top peg of the smith machine. that is how i gauge my top ROM. the black level has to line up with the top peg for full ROM.

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

 

Sun 7:30am
Dec 30, 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 x10 | L - 4.6,4.4.2 | R - 6.4

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

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Sun 4:00pm
Dec 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345 x10 | 3.3.3.1

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

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

Sat 1:00pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
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 | 6.4

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

* tried going for 405x1 on the morning lift. did not work. 385x1 did not feel as explosive as i wanted. will get the 405x1 later tonight. 

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Sat 7:30pm
Dec 29, 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 x1 

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L.R 4.6|6.4, 6.4|9.1 right arm can do x9 straight set. left arm 6 hard max. sucks

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 x0 | 6.4
 
* i like making the 405x1 paused rep repeatable after completing little requirements - dry BW 178-180, 315 singles in the morning, midday nap post 1st workout, strong post workout meal. get all these together and i won't even use the squat pins for more stim. (makes the concentric a little bit more explosive).

Thur 8:00am
Dec 27, 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
- BW x10

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

* a quick lift after work. tired from lack of sleep. shoulder dumbell press felt very tiring. did not bother doing more than 1 set. squats with 3d15x1s felt good, specially the 3rd x1. to

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Thur 4:30pm
Dec 27, 2012

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

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10
- 90lb x2 x2

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

Tue 10:00am
Dec 25, 2012

Machine Seated Leg Press
Paused Rep
Full Stack x10 x10

Machine Seated Calf Press
Paused Rep
Full Stack x10 x10 x10 x10

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
BW x10 x10 x10 x10 x10 x10 | 6.4 sternum pulls

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

* did leg press at the fitness center in my condo. chins and shoulder press at home.   
* doing all these heavy 90lb weighted chins really made my volume BW chins feel very easy. i did sternum BW chins at home. felt really good on my mid back. getting stronger on near max heavy weights really put you in a good position to train volumes.  same goes with the calves. the most efficient way to develop the mass to rep 675x10 is to add in 765 once in a while on a strong day. come to think of it, the most efficient way to rep the best explosive single rep BW ballistic half squat (aka SVJ) is to get the full squat as heavy as you can. 

thats sick, note taken in the future.  how were able to unrack it in the first place or did it go so far back during calf raise that it was too much?

i was a lot stronger during the unrack.. i was already spent after 2 reps. after the first effort to turn that bar to engage failed, it just fell down. that smith machine is really dangerous if you get careless.