Adarq.org

Aug 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest db press 70-80 10x1 sets

Aug Week 3 of 4
caloric excess week 1 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 16

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 145 10x2 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x2 sets, 40 10x1 sets, 50x5
Chest Press db press 70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

Mon Aug 17

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50x5, 35 10x2 sets
Chest Press smith flat bench press 135-185-205x5, 225-245x3, 185 10x2 sets

* going back to my tried and tested ramping up then doing backup volumes afterwards. the 10x4 is not sustainable daily. i'm accumulating fatigue faster than i'm recovering.  limit the 10s to double sets only.

Tue Aug 18

afternoon
Squats 315-365-405-435x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50-55x5
Chest Press smith flat bench press 185x5 205-225-245x3, 185 10x2 sets

* this 435 feel like a routine 455 if i was using a platform. im happy keeping top set to this at this gym. my home gym equipment slowly arriving now. i have a rep fitness oly bar, a titan fitness garage squat rack.. some rep fitness bumper plates. i also spent good money for a cable functional trainer FT-3000 from repfitness.
 
home gym status:
i have the following delivered/shipped or ordered pending shipping.

1x bearing oly bar


cable station


FID (flat-incline-decline) bench


colored bumper plates up to 500lb blues and change


garage squat rack - titan T3 space saving.
link since i can't figure out pic from pinterest. https://www.titan.fitness/racks/power-racks/t-3-series/t-3-series-tall-space-saving-racks/SSRT3UP-SSRT3.html

majority of what i need is already taken care off. some things that would be nice to have - dumbell set, dumbell holder on the rack (this will prevent most db setup injuries), a DIY lifting platform. still need to order oly plate storage attachment and cable attachments but thats about it. i'm ready for indefinite shelter in place now.

Wed Aug 19

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 175 5x2 sets | one arm upright row 50-55-60x5, 60 5x2 sets
Chest Press smith flat bench press 185x5 205-225-245x3, 245 3x2 sets

* i lied. don't even have the mental drive to use 10x2 backoff sets even if the weights are moderate-heavy. it will not be so mentally tiring if i use a light-medium weight but i believe that using a very light intensity for metabolic reps don't really benefit a natty lifter at all.

Thur Aug 20

afternoon
Squats 315-365-405-455x1
Back seated cable rows 165x5 175 5x4 sets | one arm upright row 50 5x2 sets
Chest Press smith flat bench press 185x5, 225 3x4 sets, 245 3x1 sets

Fri Aug 21

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 50-60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets

* did not notice but i wore a different sweat pants. looks the same but my squat sweat pants are loose and don't give any resistance. this one threw my form a bit. could have 455 but form was not smooth when my pants are don't fit right.

Sat Aug 22

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60x5 sets
Chest Press smith flat bench press 225 5x4 sets, 245x5

Aug 9-15, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 2 of 4

Sun Aug 9

afternoon - home gym routine
Squats 225-315-365-415
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* used a friends garage gym and got a good squat workout in. formal gym start tmrw and don't want to have a crappy first day so i asked a friend for a few mins to get my legs firing right. form still felt very coordinated. stopped only at 415 because i don't want to go too heavy too soon. i could have used more.
* used 415 because plates in kilos.

Mon Aug 10

afternoon
Squats 315-365-405-455x1
Back seated cable rows 140 5x2 sets | one arm upright row 30 10x2 sets
Chest Press smith machine inclined press 135x5, 185x3, 205 3x2 sets | db press 40-50 10x1 sets each

* 455 was heavy but doable. legs were strong. midback not as solid as i wanted. will burn out if this rep feels like this again for the new few days.

Tue Aug 11

afternoon
Squats 315-365-405-435x1
Back seated cable rows 140 10x4 sets | one arm upright row 30-35 10x2 sets each
Chest Press db press 50-60-70-80 10x1 sets each

* starting to like the db press movement because of better full ROM feel. fight-club gym now has a 28mm bearing bar. squat feels better but still not as strong. lifting on a wood platform adds to my lift. just like bball in a wood count gets you better vertical than concrete. the floor recoils energy back.
* changed rep ranges to fit a 1x per day workout routine. 5s not going to cut it anymore. drop weight and increase volumes to 10 reps. quality reps comes first so weight has to go down. back rowing felt very good again using the fancy mag grips. my oly bar shipped already from repfitness. waiting on inventory of adjustable bench, db set and bumper plates and i'm ready for shelter in place.

Wed Aug 12

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70 10x1 sets, 60 10x2 sets
Abs cable situps 30 10x1 sets

* this 455 felt like a routine 475 top set in the commercial gym. the floor gives me about that much advantage. this small gym is thin gym black pads on concrete.

Thur Aug 13

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70-80 10x1 sets
Abs cable situps 30 10x2 sets

Fri Aug 14

afternoon
Squats 315-365-405-440x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each | seated face pull 20 10x4 sets
Chest Press db press 50-60-70-80 10x1 sets, 90 5x1 sets
Abs cable situps 30 rest

* saw the 2.5lb plates on the rack and put it on the final set. it felt so much heavier than a 435. il leave the little disc out next time. i'm not as strong because of incomplete sleep. db press with 90lb was not so bad but will not go heavy often on db. too much chance to hurt yourself. the pressing part is not the issue. the setup has so many room for careless error than can cause injury. lowerback a little fatigued from the cable situp yesterday so i skipped it today.
* face pulls with the spiral grips were awesome and hits the mid-mid back on the right places. the rows are a bit lower portion of the mid back.

Sat Aug 15

afternoon
Squats 315-365-405-435x1
Back seated cable rows 130 10x4 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x4 sets, 40 10x2 sets, 50 10x1 sets
Chest Press db press 50-60-70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

Dieting down to mid-low 190s. started April 26. week 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again. 

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.

July 12-18, 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.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 3 of 5

Sun July 12

morning
Squats 315 1x6 sets
Back seated cable rows 160 5x3 sets, 170 3x4 sets  | seated lat pulldown machine 180-210 5x3 sets
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170-180x3, 190 3x2 sets, 160 5x4 sets  | seated lat pulldown machine rest 180-210 5x3 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* i should have known from the morning workout that something in my lowerback is not solid because i was not able to feel better after all the 315 singles. core is jello from all the vertical pulling on the lat machine. got very good sleep and diet but kept the top single to 425.
* seated calf machine is broken so skip those for now. cable horizontal rowing working well using a wider than neutral grip but nothing too wide. keeps my elbows happy. 

Mon July 13

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets  | seated lat pulldown machine 180-210 5x3 sets rest
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* lowerback still a little jello from sunday mornings vertical pulling routine. will feel better later. not as bad as yesterday. got a comfortable 405 top morning single.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 160 5x6 sets, 170 5x1 sets
Chest Press smith machine 275 3x4 sets, 225 5x6 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* came back very strong this afternoon after a good breakfast and nap. still in the 196-198lb gym BW so i get lit up quickly after the 455. could have done some backoffs but last time i did 405 singles after the heavy, it fatigued me for days. did massive volumes on the push/pull. calf machine still dead.

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 170 5x2 sets
Chest Press smith machine 275 3x4 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* gyms might be closing again so after a good afternoon nap, wasted no time and lifted again. even stronger than lunch workout. could have 475. bw 198. back not jello anymore

Tue July 14

morning
Squats 315-365-405x1
Back seated cable rows 160-170-180 3x1 sets, 160 5x2 sets 
Chest Press smith machine 225-255-275 2x1 sets, 255-225 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* could have 455 already in the morning. diet a little different preworkout for the pass few weeks. 1/2 rice and 1/2 fish ~ 150kcal 30min preworkout in the morning to break the fast. 455 and high 190s BW is still routine for me. i've seen pass vids when i got 455 at low 190s. i'm sure its going to be rare for me to get 475 while bw in the sub 200lb. will try later if i still feel this good.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 255-235 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

night
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 295-315 2x1 sets,  255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* birthday week and have porterhouse for days. eat well, lift well.

Wed July 15

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets, 160 5x2 sets 
Chest Press smith machine 225-255 3x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* the backoff 405x2 from last night got very good carry over this morning. blasted thru the routine singles very quickly. don't really log it but there are times i do 3-5 singles of the 315 before my legs get going and move on to the 365. today was just singles with no breaks.

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180-190-200 3x1 sets, 170 5x2 sets 
Chest Press smith machine 225-255 3x1 sets, 275 2x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Thur July 16

afternoon
Squats 315-365-405-455x1, 315x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x3 sets | cable upright rows 160-170-180-190-200 3x1 sets 
Chest Press smith machine 225-255-275 2x2 sets, 255 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Fri July 17

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x3 sets 
Chest Press smith machine 225-245-275 2x2 sets, 255 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* old guy at gym told me how bad the upright row is to my shoulders because thats how he got injured. i just said it never bothered me, just to keep conversation quick and get back my 6ft+ distancing bubble...
* these cable upright rows i'm doing are a totally different motion compared to a barbell/dumbell. the resistance angle is very different. free weight upright rows make you pull from your feet up (all Y forces).  the cable uprights im doing is pulling from a resistance line about 3ft in front of me. im pulling up and back. lots of Y forces but definitely has an X component to it. seems to work because i can pull almost the entire weight stack routinely without injuring anything. i keep it at 160-180 most of the time to minimize fatigue to my core.


Sar July 18

afternoon
Squats 315-365-405-455x1, 425x1
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x4 sets 
Chest Press smith machine 255-275 2x2 sets, 255 5x4 sets, 265 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Jun 28 - July 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.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

July Week 1 of 5

Sun Jun 28

morning
Squats 315-315-315-315-315x1
Rows cable rows 160-160x3, 170-170-170x3, 170x5 skip
Chest Press smith machine 225-225-225x2, 225-225-225x3

afternoon
Squats 315-365-405x1, 315x2
Rows cable rows 160-160x3, 170-170-170x3
Chest Press smith machine 275-275-275-275x2, 285-285-285x3

* legs tired but coordination is very good. the double workouts are working very well. some good sleep and il be 455 by wed again.

Mon Jun 29

morning
Squats 315-315-315-315-315x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225-225x3

* had to keep the squat morning routine to 315 because it was not getting any more explosive. forgot that i'm very lean 196lb right now. can't be doing the same routine when i was 210+

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 285-285x3

* need to cut down the volume of the chest pressing because my lowerback is starting to get jello. could have done 425+ on squat but i know my back is not recovered yet. the form felt compromised a little. will come back stronger tmrw.

Tue Jun 30

morning
Squats 315-365-405x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 194lb. squat still feel good. will be stronger later. looking forward to it.

afternoon
Squats 315-365-405x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285-285x3

* did not recover squat from the morning workout. bw too low. forgot that i'm skinny now. will keep morning very light tmrw.
 
night
Squats 315-365-405-425x1,
Back seated cable rows 140-150-160-160-170x3, 180-190x2 
Chest Press smith machine 275-275-275-275x2, 275x3

* a friend from gym recommended i check out another gym close by because they have new platforms. my 2nd workout was 12:30pm so i had time to eat and sleep. i performed a lot better because i was not as empty. the food i ate was still there. makes a big difference when im not fat.
basically the same equipment as my main gym but no elieko bar. the cable rowing goes to 200lbs so i'm happy with the rowing. can only go 180 because i start getting pulled up at 190

Wed July 1

morning
Squats 315-365-405x1
Back seated cable rows 160-160-170-170-180-180-180x3 
Chest Press smith machine 275-275-275-275x2, 275x3

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275x2, 275-275x3, 285x3, 285x5

Thur July 2

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-180x3, 190-190-190x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets, 3x45lb 5x1 sets

* i lift better lately if i ate within a couple of hours before a workout. bw still in the 194-196lb but i feel a lot stronger when i'm not fasted. ate at 7am. woke up noon and ate again. slept for a few more hours and afternoon workout at 430pm. this other gym does not have a 1-hr limit so i went and took my time.

Fri July 3

morning
Squats 315-365-405x1
Back seated cable rows 170-180-190-190x3, 200x2  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* short work week and got the 4th of July holiday off. will lift twice a day until wed. been awhile since i've done this so have to be eating better.

afternoon
Squats 315-365-405-455x1, 405-405x1
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* added all the neutral grip chinsx3 i've been doing for the lats. i keep the reps very low to 3 because i want to keep my elbows healthy for the heavy chest press.

Sat July 4

morning
Squats 315-315-315-315-315x1
Back seated cable rows 160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* that 455-405-405 yesterday afternoon is hard to recover from at this bw. 315 after 5 singles still was not explosive. called it and will rest and eat better for the afternoon workout.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190-190-190x3  | bw chins neutral grip 3x2 sets, 10x1 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets

* that 405-405x1 from yesterday was too much for my recovery. got 455 but was spent after that. i like being lean right now and still get 455. i just have to be more mindful of my volumes so i dont get lit up.

back to my favorite squat setup - eleiko bar and weights, and a very forgiving wood platform.

455@ 196lb.
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

Jun 21-27, 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.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

June Week 4 of 4

Sun Jun 21

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50,55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 55-65-75-75x3

* reserved a 1-hr time slot (required for now) at 24hr fitness gym which opens tmrw. im still keeping this back up gym for a few more weeks until i'm sure that il get a spot daily.

Mon Jun 22

morning
Squats 225-315-365-405, 405-405-405x1
Rows one arm cable upright row 55,55-55x3 | bw chins neutral 5-5
Chest Press smith machine 275-275-275x2, 275x5

* at 24hr fitness
* the squat setup felt very good as expected. elieko bar and a very forgiving floor. could have 440 already in the morning at this 196lb bw.  too bad i only get to reserve one 1-hr session a day. lifting at my other gym in the afternoon.

afternoon
Squats315-365-405, 405-405-405x1
Rows bw chins neutral 5-5

* at fitness 19
* went gym hoping and tried another commercial gym close by but this one is not limited to a 1-hr only session. very new equipment but the elieko bar in 24hr is enough to keep me there. the life fitness cable pulldowns only go 2:1 and i can't do my rowing because of lack of weight. the 2:1 only maxes at 50lb effective. will go 24hr fitness again trmw for my main workout and do my rowing and abs on the little gym. the decline bench i tried at this gym for my ab work has a lifted foot support which totally screws up the pulling action when you are nearing the top ROM of the situp. feels like it disables some strong hip muscles and i can't finish the rep properly. legs have to be curled down like a leg extension. can't complain. gyms opening now.


Tue Jun 23

morning
Squats 315-365-405, 405-405x1, 425x1
Rows cable rows 140-150-160x3, 150-150x3
Chest Press smith machine 275-275x2, 295-295-295x2

afternoon
Squats 315-365-405, 315x3
Rows cable rows 155-155-165-165-180-190x3 | bw chins neutral wide bw-bw-bwx3
Chest Press smith machine fat bar 185-185-225-225-275x2, 275x1, 225-225-225x3

* got another per month membership on a smaller commercial gym fitness19 thats also 10mins away. the smith there has a fat bar and it threw me off a little but both commercial gyms now have a wood platform which makes it a lot more comfortable to squat on. the 24hr has a 1-hr time limit. people losing their patience because some dont let others work in because of the covid.

Wed Jun 24

morning
Squats 315-365-405, 315x2
Rows cable rows 140-150-160x3, 150-150x3 skip | bw chins wide neutral bw-bw-bwx3
Chest Press smith machine 225-225-225x2, 225-225-225x3

* first time in a while i have a workout before sunrise. i will do my second workout at 5pm later.

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 140-150-160-170x3, 170-170-170x3, 170x5
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 196 and still able to get a non-grinding 455. 475 would have been a very good fight but il probably not get it. took vid and upload soon. have to work. 2nd wave of virus in CA and it looks like another round of shelter in place. placing an order for an 28mm oly bar. don't know how i'm going to fit a platform with my car on the garage but looking at that option too.

455@196lb. first week back to commercial gym
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

Thur Jun 25

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 295-295x2

Fri Jun 26

afternoon
Squats 315-365-405-425, 315x2
Rows cable rows 160-160-160x3, 170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2

Sat Jun 27

afternoon
Squats 315-365-405-425,
Rows cable rows 160-160x3, 170-170-170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2, 285x3

Jun 14-20, 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.

Dieting down to mid-low 190s. started April 26. week 8

BW 194-198lb

June Week 3 of 4

Sun Jun 14

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5, 140x5, 130-130x5,
Inclined Chest Press smith machine 185-185x2, 225-225x2, 225x3

Mon Jun 15

Squats 225-315-365-405, 315x5
Rows double arm row 130-130x3, 140x5, 155-165-175x3, 165-165x3, 155-155x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | dips bwx10

* found a good way to brace my legs on the cable rowing and raised the resistance up a few more lbs.

Tue Jun 16

Squats 225-315-365-405, 315x5
Rows double arm row 130-145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 20x10, 25x8

* been doing the weighted abs more frequently now so added them back to the log. squat routine getting quicker now because i don't rest as long anymore. feeling a lot stronger when i'm not in a big calorie deficit. will go straight to 315 tmrw.

Wed Jun 17

Squats 225-315-365-405, 315x10
Rows double arm row 145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25x10, 30x5, 30x3

* felt strong on the squats and decided to go 315x10. i could have done 425 today but still don't feel like doing very heavy on this setup. the lack of bar knurl is messing with my form. if i explode very quickly at the hole from the pause, the bar rolls out of position. wanted to bring my own center knurled bar but all sources are still out of supply.

Thur Jun 18

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25-30x5, 35-40x3

* maintaining 194-196lb bw eating 2900-3000kcal per day split into 4 equal meals.

Fri Jun 19

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 25x5, 35-45-60x3

* inclined chest press felt good. did 4 sets this afternoon. will move up to 245-255 soon.

Sat Jun 20

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3, 55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 45-55-65-75-90-90-75x3