Adarq.org

April 4-10, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

April Week 1 of 4

Sun April 4

6:00am
Squats 315-405-495
Vertical Push seated dip machine 120-135x5
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

* first time in a long time i took a friday and saturday night off because of some kids activities at the park for easter and a birthday party. thought it was already sunday yesterday. readjusted log.
* still going with minimal movements to freshen up. workouts take less than 30 mins.

11:30am
Squats 315-405-495
Horizontal Push close grip bench press 135-185 5x2 sets each
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

Mon April 5

5:00am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185-185x3, 205x2, 225 2x3 sets
Horizontal Pull seated one arm cable rows 80-90x5, 80x10
Cardio Inclined Walking 1mile, 15mins, 4mph@6%. HR max 142

11:30am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185x3, 225-225x2
Horizontal Pull seated one arm cable rows 90-100x5, 90x10]

Tue April 6

5:00 am
Squats 315-405-495
Vertical Push seated shoulder press machine 125-140-155-170x3, 140x10
Horizontal Pull seated one arm cable rows 70-80-90-100-110x3, 120x2, 100x10
Horizontal Push seated chest press machine #12-14x5, #12x10

11:00 am
Squats 315-405-495
Horizontal Pull seated one arm cable rows 90-100x5, 110x3, 120x2, 100x5
Horizontal Push seated chest press machine #12-14-16x5, #12x10
Calves 2x45lb 2x10 sets, 2x45lb+25lb x10

5:30 pm
Squats 315-405-495
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5 | one arm cable rows standing 70-80x10
Horizontal Push seated chest press machine #14-16x5, #14x10

* lowerback one more good sleep away from being completely strain free. its from the vertical pushing. very small form changes affects the strain on the back so fast. i'm already reseting between heaving singles. i'm focusing on the neutral arc of the back. not worth it to have a weakened lower back. a close grip chest press works almost the same thing so il just do that instead.

Wed April 7

5:00 am
Squats 315-405-495 
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5
Horizontal Push seated chest press machine #12x10, #14-16x3, #12-14x10
Inclined walking 15mins, 1mile, 4mph@6%, 130BPM max

5:30 pm
Squats 315-405-495, 495x2 
Horizontal Pull seated one arm cable row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x5, #14x10

* bw 212-214. feeling a little stronger so added a double 495 backoff. 3rd rep would have been very difficult.

Thur April 8

5:00 am
Squats 315-405-495 
Horizontal Pull seated cable row machine 235-250-265x3 | seated one arm row 70x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10

* got a good 45min nap at break at work. enough to recover from a 495 double from last workout. the single this morning was heavy but not a grinding rep. getting back to the heavy row machine again after my left arm broken skin got healed.

11:00 am
Squats 315-405-495 
Horizontal Pull one arm seated cable row machine 90-100-110x5, 120-130x3 | one arm row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10
Vertical Push seated one arm cable shoulder press 25-30x10

5:00 pm
Squats 315-405-495 
Horizontal Pull one arm row 75-80x10
Horizontal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 30-35x10

Fri April 9

5:00 am
Squats 315-405-495 
Horizontal Pull one arm row 60-65x10
Vertical Push seated one arm cable shoulder press 25-30x10, 35-40x5

5:30 pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-12x10
Vertical Push seated one arm cable shoulder press 40x5
Horizonal Push seated chest press machine #12x10, #14-16x5, #14x10

Sat April 10

5:00 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13x10

11:30 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12x10, #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 40-50x5 | seated one arm shoulder press 50-60-70x5, 50x10

* did the seated shoulder press machine facing backwards to help with back stability. im still not happy getting my lowerback beat a few weeks back. having a strained back is the worst injury to lifting. 

^ appreciate the thumbs up.

i'm not the type to do things for attention or approval of anybody, so no hard feelings if no one cares at all. 

i do this for myself. i've lifted countless times on an empty gym at 3am.
 

Mar 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Mar Week 3 of 5

Sun Mar 14

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 | seated one arm lat pulldown 60-60-60x5 | standing one arm cable row 50-50-60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* i get more soreness on the rhomboids doing one arm cable rows more than these heavy seated rows. il keep the exercise selection the same but till add more volumes of the one arm rowing and only use the heavy seated chest supported rows as max weight movement.

seated machine row 265x3
<a href="http://www.youtube.com/watch?v=gaqSAU9rJ2g" target="_blank">http://www.youtube.com/watch?v=gaqSAU9rJ2g</a>

11:00am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60-70-80 5x2 sets | standing one arm cable row 60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60 5x2 sets | standing one arm cable row 60-70-80x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Mon Mar 15

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | one arm shoulder press 100-100-90, 100-100-80, 100-100-80 5x1 reps per weight per cluster
Rows seated row machine 235-250-265x3, 280-295x2 | one arm standing rows 70-80-80x5, 60 10x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* 3rd rep of the 190 on seated shoulder press got very slow and i was careless to still finish the rep. now i probably fatigued my back a lot more than i had to. did back off volumes using another machine that allows single arm pressing

11:00am
Squats 315-405-315
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100-90, 10x1 sets per weight per cluster. x4 clusters | bw dips 10x1, 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets | one arm seated for machine 100 10x4 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* yup, i strained my lowerback from this mornings very slow 3rd 190 rep on seated shoulder press. did 315-405 like routine but when i was about to eat air on the 495, i felt a whole body shock feeling then suddenly felt the loss of tightness in the lowerback. i tried 315 and yes, my back is shot. the rep was easy but the stabilizing muscles of my lowerback are severely weak. will probably skip the 495 later and hit it again tmrw. its not as bad as it sounds but i don't like feeling broken

5:30pm
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100 10x3 sets, 110x10 | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets rest | one arm seated row machine 100x1, 140-160x5
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each  rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting lowerback. broke it this morning doing a very slow 3rd 190 rep on the seated shoulder press. very tight now and having a hard time bending over to even tie my shoes. might take aleve to help with inflammation. i'm an idiot for not stopping the rep.

Tue Mar 16

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x4 sets | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* my physician and wife diagnosed my condition as a strained right lower back and gave me 2 days to recover.  i'm back again but did not do anything to harm my recovering back. i got mobility back, almost 80% pain free now on unloaded movements. did not try to do squats or double arm shoulder press to give it more recovery. il do at least 405 this afternoon.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10 10x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100 10x3 sets each | seated row with parallel bar attachment 120-135 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* back is not 100% but got a routine 495. there is still some tenderness but it did not bother my squat. had to stop at the 2nd set on the one arm shoulder pressing because of tricep cramps. the volumes of bw dips added a good about of fatigue.

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100-110 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10-12x10, #14x5, #16-18x3, #14x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110-120x10,140-160 5x2 sets each | seated row with parallel bar attachment 120 10x3
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting the squats again for better recovery of my lower back. added the hoist seated chest press machine and doing them with a narrow grip for front delt action. the one arm overhead press feels like half of the pressing is done by the triceps. the seated chest feels more delt involvement.

Wed Mar 17

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16x5, #12x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 50x10, 70-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

* morning workout felt very good. little back soreness but nothing that stopped me doing routine 495 at my weakest time of the day. did some walking since i didn't spend a lot of time because i had all the machines to myself. very rare that people use the hoise machines.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16-18x5, #12-13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

6:00pm
Squats 315-405-495
Vertical Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Horizontal Shoulders seated chest press machine narrow grip stack #12x10, #14-16-18x5, #13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80-85-90x5 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm rest

Thur Mar 18

5:30am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13x10
Vertical Back seated lat pull down machine stack #10-11x10

11:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13-14x10
Horizontal Back one arm seated row machine 70-80-90-100x5 | seated cable row parallel attachment 120-135-150x10

5:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13x10
Horizontal Back seated cable row parallel attachment 120 10x4 sets

Fri Mar 19

5:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13 x10
Horizontal Back one arm cable row 60-70 x10

11:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13-14-15 x10
Horizontal Back one arm cable row 70-80 x10 | seated cable row parallel grip 135-150-160-180x10

5:00pm
Squats 315-405-495, 495x2
Vertical Push seated shoulder press machine 95-110-125 x10
Horizontal Pull seated row machine 135-150-165-180-195 x10

* started going sets of 10s because im resting my lower back that i strained doing a very slow third rep on the shoulder press. been favoring 10s now because it makes me look bigger. the movement needs more concentration because the sets take longer with more time to screw up the supporting back muscles.

Sat Mar 20

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 95-110-125x10
Horizontal Pull seated row machine 180-195-210x10

2:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 110-115-115x10
Horizontal Pull seated row machine 210-215-215x10 | seated cable row parallel grip 120-135-150x10
Inclined walking 1.75 miles, 30mins 3-4,mph 6% inclined 120-130 bpm

vascularity on biceps and forearms are on point. 

good job on the consistency with pullups.dips

this was from wed, 2 days ago. have it also on my log. went for broke on this one.

<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

by aug 30 of this year, i would have been doing at least daily squats for 10 years straight. maybe its time to get interested in something else.

3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!! 

thanks vag. i'm sure that if you've been using a top daily single consistently for 17 weeks multiple times a day, there is a very good chance you can triple that weight on a good day.

Feb 21-27, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 4 of 4

Sun Feb 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

late afternoon at home
Squats 315-405-495
Shoulders standing press 95-115-135-155x3,  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* still fatigued from the triple 495 from friday. standing press at home and start building volumes of these. will see if i can continue without tiring my back.

Mon Feb 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped the shoulder press to get my core fresher for later. i will attempt another 495x3 if everything feels good.

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* 495x3 was stronger the first time i did it. i still got a decent 3rd rep but you can tell that my form was beat.
* i'm always skipping a calf day because i can't recover fast enough from my routine. il try this one now. lower weight with 3x45lb but with higher volumes to 5 reps and consistent 2-3 sets a workout. i could have added another plate on top but it just fatigues me too fast even with doubles only.

495x3
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

Tue Feb 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* legs felt alright. will only go 495 doubles when i feel strong. no need to add too much fatigue and rep a third with compromised form.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* summer weather high 60s this noon. felt like a very good day to be lifting but cannot lift well because the triple yesterday added too much fatigue. i cannot even double the 200 on the seated overhead press. don't want to grind a rep so stopped at a single. will skip afternoon workouts because i feel tired.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* felt so much better after my afternoon nap. gym goes indoors again tmrw after our county covid guidelines allowed them again to reopen indoor activities. reserved an 11am. the one close by does not have the free weight until thursday but will have a better 5pm-9pm operating hours this time. the one with the elieko plates (24hr fitness) only allows a 1x per day 90min workout with reservation. i prefer to use the one closer to me with the red vtx plates. (the one im going now outdoors)

Wed Feb 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine hoist stack #8-12 x3, #13-17 x2, #14 3x2 sets
Calves seated calf raise 3x45lb 3x3 sets

* used the elieko plate gym on noon workout. don't like that 24hr fitness is limiting to 1 workout per day with only a 60min time slot. adding more of the vertical pulling because the machines are available again.

Thur Feb 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did a quick 30 min workout at 5am during a break at work. the gym opens indoors now and it's not very busy at opening time. skipped the heavy doubles because those takes 3min+ rest before the next set.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* thought id be lifting a lot better indoors but it felt the same. my legs are weaker lately coming from the monday heavy triples. it added so much fatigue.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #8-10-12-14-16 x3, #14 3x4 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Fri Feb 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* can go to gym now at 5am opening time and do a blitz 20min routine during break at work. form on the vertical pulling feels very good. the machine top out at 18 but using 16 and heavier starts to tire my legs and back a lot because it pulls me up too much and i spend more energy just keeping myself planted to the seats.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14-15-16x3, #16 3x2 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb 3x3 sets

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5  |  lat pulldown machine stack #15-16x3, #16 5x2, 3x2 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

Sat Feb 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  lat pulldown machine stack #14 3x5 sets rest
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* i slightly stained something non-muscle on the back side of my left knee doing the volumes of lat pulldowns. squats felt a little awkward. did not make the weight feel heavier than usual. its only my confidence when bending my knee. i had to slow down more to make sure everything inside there stays in one piece. planting my lowerbody puts a lot of stress on my knees doing these pulldowns. i have keep the reps low when using the heavier weights. might skip workout later if my left knee still feels broken. 

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x3 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* lat pulldown machine replaced with bw pullups. can't have my knee strained like this. felt like i was doing a calf raise against an immovable resistance trying to keep my body planted to the seats.

Feb 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 3 of 4

Sun Feb 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was too sleep deprived yesterday and did not feel like second squat workout. i felt very fresh this morning. will be a lot stronger later.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 , +45lbx2

* feeling better but not recovered enough for the backoff 475s.

afternoon at home
Shoulders seated cable inclined bench front raise with rope 10-20-30x5, inclined bench upright rows 40-50-60x5
Rows standing cable mid rows 100-100x5

* did some work on the cable station at home. skipped the squats. need more recovery on that. the upright rows with the tricep rope is on an inclined bench with the rope in front of me. a lot easier movement for the lowerback compared to standing.

Mon Feb 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* two days straight of very good sleep and i'm back to strong. did the squat with minimal rest and completed workout in sub 30mins. could have used the full 295 stack on the seated rowing but will save it for later. the volumes of afternoon rowing yesterday added some fatigue.
 
noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* 495 not easy enough to add backoff sets. shoulder pressing tired from the extra rowing at home. got the first 200 but it got slow so stopped there.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Tue Feb 16

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

late afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 rest  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* gym too busy late this afternoon so did only the rowing. shoulders need some rest anyway.

Wed Feb 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* good start to the day. might be able to 475x3+ later but will keep it at triple max even if i feel very strong. 

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest
 
* got a routine triple. could have gotten 4th rep but don't think i can go to 5.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

Thur Feb 18

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* skipped the morning workout. had a good nap at lunch break at work but it was a very cold 40s SF morning and i felt like getting more sleep. 475x3 at the noon workout after a 3.5hr morning sleep.  slept another 3hr in the afternoon and the 2nd workout was also good.

Fri Feb 19

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

* not a typo but i got to triple 495 today. i was already feeling very good on the lunch time workout after an 8-12noon sleep. decided to use that workout as a warmup. did the afternoon squats at 5pm after a 2-4:30pm afternoon sleep. the last rep was not a grinder. it was not a one off all out PR set.
* i was not able to take a vid because the gym was packed and my camera had no good spot. it will just get trampled too. il get a vid in the next few days after i feel how much fatigue this triple will add.

Sat Feb 20

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* legs fatigued as expected but still strong enough to pause the 495 without second guessing myself and squat with the safety pins. will not lift this afternoon because im tired today. il stay home and do some cable work. no more squats til tmrw morning.