Adarq.org

April 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  4 of 5

Sun  April 19

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Mon  April 20

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Tue April 21

Squats 315-365-405
Rows one arm cable upright 50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185x2, 205x2

Wed April 22

Squats 315-365-405-455, 225x2
Rows one arm cable upright 50-50-50-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Thur April 23

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | one arm row 70-70-80-80-90x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Fri April 24

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185x2

Sat April 25

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185-205x2 | dips bwx2, bwx20

* no point in eating this much calories to keep my bw at 208-212 if i'm only doing 455 1x/week.  this temporary gym setup is not comfortable for me. il just go back down in weight and eat normal.

Mar 29 - April 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  1 of 5

Sun Mar 29

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200-200x2, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* still not going 455 to freshen up more. the pulling i did with double arm is with the mag grip attachments. motion feels very good with these.

Mon Mar 30

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* figured out that the lack of center knurl on the squat bar is throwing my form off. the last 2 singles of 405 became very easy the moment i focused on pushing the bar to my traps. it will be a good day tmrw.

Tue Mar 31

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row skip | lat pulldown 135-135x5
Dips rest

Wed April 1

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 135-150-165-180x2
Dips bwx2, bwx10

Thur April 2

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 165-180-195-195x2
Dips bwx2, bwx10

Fri April 3

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 | lat pulldown 165-165-180-180x2
Dips bwx2, bwx10

Sat April 4

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 skip | lat pulldown 165-165-180-180-195-195x2
Dips bwx2, bwx10

Mar 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 3 of 4

Sun Mar 15

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Mon Mar 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* probably the last workout for up to 3 weeks at least. SF has the shelter in place starting midnight tonight. i still have to go to work because biotech is exempt from the shelter in place. 24hr fitness nationwide closes 9pm tonight without any tentative opening day.

Tue Mar 17

afternoon
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2 skip
Back one arm cable row 100-100x2 skip

* i work at a biotech and exempt from the shelter in place. still keeping the same work schedule but most likely leave early to avoid overlaps with the upcoming morning shift.

Thur Mar 19

afternoon
Squats 315-365-405, 405-405x1
Chins bw-bwx2

* legs still feeling tired even with the one day off. really added so much fatigue with those 445s lately. could have 455 but did not bother because i dont feel comfortable yet with the setup.

Fri Mar 20

afternoon
Squats 315-365-405-455, 405-405x1
Rows seated row 150-170-190x2

* used a different gym. had to book my time because there a limited slots available for distancing. worked out very well for me. this work gym has very good equipment but on a very small area. legs  still tired but was able to get a 455 without any problem. rows using magnum bar grip felt very good.

Sat Mar 21

afternoon
Squats 315-365-405, 455 skip
Rows seated row 160-180-180-180x2
Pulldown 135-150-150-150x2

* skipped the 455 to avoid fatigue. i could have gotten the rep but it will tire me. not good at this time when this deadly flu can kill the immune-weak people.  will only lift 1x/day for now.

Mar 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #55 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 1 of 4

Sun Mar 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Mon Mar 2

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

* did 2x bare minimum routine today to prepare for a stronger day tmrw. the workout takes about 30mins. faster if i don't change shoes.

Tue Mar 3

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 445x2
Shoulders smith machine inclined bench 275x2, 295-315x1
Back one arm cable row 100-100x3

* used the olympic plates so the 445 doesn't look so bad. good idea to use 475 instead of 495. no grinding or shouting. felt like a routine daily top weight.

Wed Mar 4

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#55, 445x3
Shoulders smith machine inclined bench -275275x2
Back one arm cable row 100-100x3

Thur Mar 5

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Fri Mar 6

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* the 445x3 backoff volume a couple of days back got my cramping my left hip flexors during sleep. it was very uncomfortable because its hard to find that stretch to uncramp the left side without triggering cramps on the other side. at least i know i'm balanced when i overexert. heavy weight probably pushed me down lower because of fatigue on the 3rd rep and got more of my hip flexors involved.  don't have that problem now with 445x2s.


Sat Mar 7

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

Feb 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 3 of 4

Sun Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-90-90x2
Back one arm cable row 90-100-100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

Mon Feb 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70-70x3
Back one arm cable row 100-100-100-100x3

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-275x1 rest | one arm seated machine shoulder press 70-70x3
Back one arm cable row 100-100-100x3

Tue Feb 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315-315x1  rest | one arm landmine shoulder press  50-50x3,75x2
Back one arm cable row 100-100-100x3

* the 315s on the inclined pressing got me fatigued. i should have been 475-495 already but not feeling it. still got a routine 405x5 so muscle mass is there. just not mentally strong right now.

Wed Feb 19

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315-315x1  | one arm landmine shoulder press  50-50x3,75-75x2
Back one arm cable row 100-100-100x3

* legs fatigued but coordination is on point. could have gotten 475. skip morning workout for a work meeting.

Thur Feb 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 315x1,255x3 
Back one arm cable row 100-100-100x3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine inclined bench 315x1,225-225-225x3
Back one arm cable row 100-100x3

* top 455 was not very strong but i knew that i had thickness this afternoon because of my strong breakfast. i need to be more fresh for the heavy singles but only have to well fed even with moderate fatigue to get the 405s.

Fri Feb 21

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 50-50x3, 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 195-210x2

Sat Feb 22

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 315x1 rest | one arm shoulder landmine press 75-75-75-75x2, 100x1
Back one arm cable row 100-100x2 | lat machine pulldown 210-225x2

Feb 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Feb Week 1 of 4

Sun Feb 2

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5  | one arm cable row 70sx5,

Mon Feb 3

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90x3

* colds almost gone. still some coughing but very rarely. good enough for double workouts again.

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-295-315x2,245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70sx5,80-90-100x2


Tue Feb 4

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable upright rows 50sx5  skip | one arm cable row 70x3,80-90x2,70x5

Wed Feb 5

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x2,295-315x1, 245x5
Back one arm cable row 70x3,80-90x2,70x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315-315-315-325x1
Back one arm cable row 80-90-100x2, 70x5

Fri Feb 7

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 315-315-315x1, 245x5
Back one arm cable row 80-90-100-100-100x2

Sat Feb 8

afternoon
Squats 315-365-405-455, 405x
Shoulders smith machine inclined bench 315-315x1,
Back one arm cable row 90-100-100-100x2

Jan 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 4 of 5

Sun Jan 19

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

Mon Jan 20

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

Tue Jan 21

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80x5,

afternoon
Squats 315-365-405-495#24, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55x5,  | one arm cable row 70s-80-90x5,

* 495 now routine but the cycle is repeatable in weeks. it was heavy but not an unhealthy grind.

Wed Jan 22

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5,  | one arm cable row 70s-80x5,

* wokw up with some cold symptoms and decided to sleep more for better recovery. still feel like crap but was able to get my basic routine done.

Thur Jan 23

afternoon
Squats 315-365-405
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5,  | one arm cable row 70sx5,

* took it easy with the colds. big headache from too much sleep. i took off from work and slept all the time. bw still solid. been drinking fluids to get better faster.

Fri Jan 24

afternoon
Squats 315-365-405
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5,  | one arm cable row 70sx5,

* still feeling under the weather. condition improving a little.

Sat Jan 25

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50sx5 skip  | one arm cable row 70sx5,

Jan 5-11, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #52 | 495#22
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Jan Week 2 of 5

Sun Jan 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Mon Jan 6

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#52,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

Tue Jan 7

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#22, 405x3
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

* 495 not as effortless as the last one but not a bad grind. will upload vid soon. i can get this 495 every 2-3 weeks routinely if i keep my bw consistent 210+. i do not have the drive to push myself to use this top weight multiple times a week like i used too.

Wed Jan 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

* another very heavy 455 following a strong workout yesterday. the one arm rows hit my back very well when i use a strap and focus on pulling with pinky and ring finger.  dont know why but it works better to get rhomboid doms.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90-100x5

Thur Jan 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Fr1 Jan 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5

Sat Jan 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 225-225x5 | one arm cable upright rows 60-60x5 | one arm cable row 70-80-90x5