nope..not going for the 5 and little change. will try to get leaner while holding this top heavy single. might take a better vid later if all feels the same.
afternoon Squats 315-365-405-455, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb rest
Mon Mar 25
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon Squats 315-365-405-475#27, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x2 sets
Tue Mar 26
morning Squats 315-365-405-475#28, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x2 rest
* using the 1RM calculators, 405x7=486, 405x8=503. if i can daily a 405x5 without a sticking point on the 5th rep, im most likely thick enough to peak to a 405x7-8 reps. my plan is to try 495x1 when im thick for daily 405x7s. or i just fukit and try later. the 475 this morning was easy.
afternoon Squats 315-365-405-495#1, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x1 sets
* did not have a sticking point on the paused 495lb. not the strictest of pause. video looks shady. looked like i added plates after the rep. its ok. il get this again.
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x1 rest
* rare thur morning workout because i took a day off from work. will only do 2-nights work this week. would be nice to get 495 again later before i take it easy again.
afternoon Squats 315-365-405-495#3, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x1 rest
Fri Mar 29
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x1 rest
* its been 20 weeks already since i started doing daily 455 top single.
afternoon Squats 315-365-405-475#22, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 10x3 sets Calves seated calf raise soleus 2x45lb 20x1 sets
475#22 at a different 24hr on sunday. new platform. felt good here. <a href="http://www.youtube.com/watch?v=DMyE8LgDCfE" target="_blank">http://www.youtube.com/watch?v=DMyE8LgDCfE</a>
Mon Mar 18
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 10x3 sets Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon Squats 315-365-405-475#23, 405x5 Shoulders smith machine tricep bench 275 5x3 sets Rows seated cable rows one arm 75 10x3 sets Calves seated calf raise soleus 2x45lb rest
Tue Mar 19
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 10x3 sets Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon Squats 315-365-405-475#24, 405x5 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 10x1 sets Calves seated calf raise soleus 2x45lb 20x2 sets
Wed Mar 20
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x3 sets Calves seated calf raise soleus 2x45lb 20x2 sets
afternoon Squats 315-365-405-475#25, 405x5 Shoulders smith machine tricep bench 275 5x3 sets Rows seated cable rows one arm 75 rest Calves seated calf raise soleus 2x45lb 20x2 rest
Thur Mar 21
afternoon Squats 315-365-405-475#26, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x2 sets Calves seated calf raise soleus 2x45lb 20x2 rest
Fri Mar 22
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x2 sets Calves seated calf raise soleus 2x45lb 20x2 rest
Sat Mar 23
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 5x2 sets Rows seated cable rows one arm 75 5x2 sets Calves seated calf raise soleus 2x45lb 20x1
* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.
Mon Mar 11
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets Calves seated calf raise soleus 2x45lb rest
* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.
afternoon Squats 315-365-405-475#15, 405x5 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest Calves seated calf raise soleus 2x45lb 20x2 sets
* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol
* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.
* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight
* squats did not feel that much tired from yesterdays 405x5. smith tricep bench pressing feels a lot better for my front delts. i'm just afraid of the bar slipping from my grip and crushing me.
* 475 got up again smoothly and no sticking point. thinking now that my top single could be heavier. don't know how to ramp up to a 485-495. if i go thru 405-440-485, i might get too tired already but will give it a try next time i feel this good.
Wed Mar 6
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets, 90 5x1 set Calves seated calf raise soleus 3x45lb rest
afternoon Squats 315-365-405-475#13, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x3 sets Calves seated calf raise soleus 3x45lb rest
475x1 #13. felt easier than it looks <a href="http://www.youtube.com/watch?v=uRBE1z4lRwE" target="_blank">http://www.youtube.com/watch?v=uRBE1z4lRwE</a>
Thur Mar 7
afternoon Squats 315-365-405-475#14, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets Calves seated calf raise soleus 3x45lb rest
* took whole week of work out due to family matters. skipped the morning. one of the very rare times that i don't lift after waking up. did not screw up my afternoon coordination. the afternoon felt the same as yesterday.
Fri Mar 8
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 3x3 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets Calves seated calf raise soleus 3x45lb rest
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets Calves seated calf raise soleus 3x45lb rest
* did not get good midday sleep. im sure it has something to do with my work rhythm. i did not stay awake for 13+hrs and my body is so used to that now. i barely got 4hrs of daytime sleep.
Sat Mar 9
morning Squats 315-365-405-455, 405x2 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x2 sets Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x3 sets
afternoon Squats 315-365-405-455, 405x5 Shoulders smith machine tricep bench 275 3x4 sets Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets Calves seated calf raise soleus 2x45lb 10x2 sets, 3x45lb 5x2 sets
* some little muscle in my inner left hip a little off from pushing heavy cryogenic tanks at work. walking normal if my strides are shorter. did the same when i squat. shorter steps and everything is cool. did 15mins of walking to loosen up and get rid of this anomaly. nothing injured or serious.
* could have gotten a 475 but i stayed with the plan of consistent volumes. felt like i could have done 7 paused reps of 405. i did not tire much. will get 405x2 tmrw morning.
* felt the fatigue from the 405x5 but it was not enough to skip the 405x2. i was planning on doing a backoff 60lb x20 on the one arm rowing but my grip called it at 15.
* back to back very strong afternoon. i changed my mind. i went for the 475 instead of more planned 405 backoff volumes and it looked like on vid that i could have done 495. will upload later.
morning Squats 315s-365-405 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135 20x1 sets Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets Calves seated calf raise soleus 3x45lb 10x2 sets
* too cold this morning. did not feel like fighting a 455. will save it for later. week 16 now of daily 455s. feeling good about this. will add some 405s after the 455 this afternoon.
afternoon Squats 315s-365-405-455, 405x3 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135-150 20x1 sets Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135 20x1 sets Calves seated calf raise soleus 3x45lb 10x2 sets
* will continue with the 405x3s and take them off to peak again for another shot at the 475s.
Mon Feb 18
morning Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x1 sets Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
* another 30s cold SF morning. did not matter. came in with sweat pants and long sleeves. legs primed nicely with the 405x3 12hrs ago. kept it at 405x2 so i dont burn out.
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x2 sets Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
Tue Feb 19
morning Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets, 195-225-255-285 3x1 sets Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 255 3x2 sets, 270 3x1 sets Calves seated calf raise soleus 3x45lb 20x1 sets
Wed Feb 20
morning Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240-255 3x2 sets Calves seated calf raise soleus 3x45lb 20x1 sets
* building fatigue on the squats but not fast enough to not recover. adding volumes of double arm rowing because i already forgot how comfortable this movement feels on the chest press machine. my feet are planted against the back rest and i sit on a 24" box in front of machine. working 4-nights this week.
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 skip. machine taken | seated chest press machine 150 20x1 sets Rows one arm cable rows high 80 skip machine taken | seated double hand row on reverse chest press 225 5x2 sets, 10x1 sets Calves seated calf raise soleus 3x45lb skip
Thur Feb 21
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240 3x1 sets Calves seated calf raise soleus 3x45lb 20x1 sets
Fri Feb 22
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets Calves seated calf raise soleus 3x45lb rest
Sat Feb 23
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x2 sets Calves seated calf raise soleus 3x45lb 20x1 sets
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 120 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* felt a little stronger than yesterday but not very strong yet. might stay with 455 later this afternoon. vid of most recent 475 this monday or latest tuesday.
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets | seated chest press 120 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets Calves seated calf raise soleus 4x45lb 5x2 sets
Mon Feb 11
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets Calves seated calf raise soleus 4x45lb 5x2 sets
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* been feeling under the weather for 1.5 days now. dehydrated a little and feeling tired. got very good sleep this afternoon thats why i was able to maintain my routine. no 475 when i'm not thick. will start eating better when i recover from the colds. very cold SF temps in the last few days.
Tue Feb 12
morning Squats 315s-365-405 Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets Rows one arm cable rows high 80 5x2 sets | double arm row reverse chest press machine 105-120 20x1 sets Calves seated calf raise soleus 4x45lb rest
* skipped the 455 this morning for better recovery. i could have gotten it but it will be a fight. still recovering from the colds. will do better later.
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets Rows one arm cable rows high 80 5x3 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* been sleeping a lot. bw still dropped 5+lbs from the colds. not 100% but getting better. still have little appetite. dropped the one arm rowing from 90 to 80.
Wed Feb 13
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets Rows one arm cable rows high 80 5x4 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* feeling a little better than yesterday so i went for the 455 top set. still not 100% until the end of the week. i probably lowered my immune system getting excited and doing so many 475s last week. little cold virus did damage. will get more sleep. took some days off work. can't be inside cleanroom anyway with the colds.
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets Rows one arm cable rows high 80 5x3 sets, 50 20x1 sets Calves seated calf raise soleus 4x45lb rest
Thur Feb 14
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets Rows one arm cable rows high 80 5x3 sets | seated reverse chest press machine 120-135 20x1 sets Calves seated calf raise soleus 4x45lb 5x2 sets
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets Calves seated calf raise soleus 4x45lb rest
Fri Feb 15
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x4 sets Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* will start work tonight and this is only 1 day of work this week. took 2 days vacation on a 3-day week. bw doing well again. not dehydrated and feeling a lot better now.
afternooon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets Rows one arm cable rows high 80 5x3 sets Calves seated calf raise soleus 4x45lb rest
Sat Feb 16
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets Calves seated calf raise soleus 4x45lb rest
* not sick anymore. desperately need to add some backoff sets on the squats.
Yesssss, finally, i was waiting for this but didn't want to spam the journal, as i was sure you have it in mind all the time. Amazing to be back up there man, what a damn beast and motivation you are!!!!!!
thanks. this time around, i got the paused 475 at a no-very-fat 206-208lb. i was 210+ before. the backoff 405x2-3s are paying off.
probably need to do a lot of 2-3 paused reps on 435 if i were to have a chance at 495.
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x3 sets Rows one arm cable rows high 90 5x3 sets, 100 5x1sets Calves seated calf raise soleus 4x45lb 5x3 sets
* very early 3am workout. will do an early afternoon too after my sleep.
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x3 sets Rows one arm cable rows high 90 5x3 sets, 100 5x1sets Calves seated calf raise soleus 4x45lb 5x3 sets
* 475 top single not so far out. 455 getting so much easier lately. skipped the 405x2-3s and will try the 475 later if i get another good sleep after this superbowl party.
night Squats 315s-365-405-465#5 Shoulders smith tricep bench press 275 3x3 sets | seated chest press machine 90 40x1 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 50 40x1 sets Calves seated calf raise soleus 4x45lb rest
* i would have made the 475 but didn't want to overexert so took it the sure way and went for 465. it went up like 455. will take it easy again tmrw morning and go for the 475 if all goes to plan. did some volume backoffs.
Mon Feb 4
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x3 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets Calves seated calf raise soleus 4x45lb rest
afternoon Squats 315s-365-405-475#8 Shoulders smith tricep bench press 275 3x3 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* did the 475 with the safety pins. went up like a routine heavy 455. might do it again tmrw afternoon. skipping the backoff 405 for maximum recovery.
Tue Feb 5
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets | seated chest press 90 20x2 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets, shoulder width 100 10x2 sets Calves seated calf raise soleus 4x45lb 5x2 sets
afternoon Squats 315s-365-405-475#9 Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets Calves seated calf raise soleus 4x45lb rest
* the 475 this afternoon felt like yesterday. no big struggle. could have maxed at 485-490. the 455 this morning used a bit more effort than this 475.
Wed Feb 6
morning Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x3 sets, 135 20x2 sets Rows one arm cable rows high 90 5x3 sets | double arm row high pull shoulder width neutral 100 20x2 sets Calves seated calf raise soleus 4x45lb rest
afternoon Squats 315s-365-405-475#10 Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets Calves seated calf raise soleus 4x45lb rest
* did the 475 outside the rack. did not struggle at all.
Thur Feb 7
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 5x2 sets, 135 20x2 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets Calves seated calf raise soleus 4x45lb rest
Fri Feb 8
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 5x2 sets | seated chest press 90 20x2 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets Calves seated calf raise soleus 4x45lb 5x2 sets
Sat Feb 9
afternoon Squats 315s-365-405-455 Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 90-105 20x1 sets Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets Calves seated calf raise soleus 4x45lb 5x2 sets
* the 275 5x2 sets on tricep bench yesterday got me fried today. not working tonight so only 3 day work week again. everything felt heavy. had to do the 455 inside the pins because i did not feel solid and tight. 455 felt heavier than the 475s. will rest good and eat well.
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith shoulder width bench press 275 3x2 sets, 255 3x1 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb rest
night Squats 315s-365-405-455, Shoulders smith shoulder width bench press 275-255 3x2 sets, 295 2x1 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb 5x3 sets
* slept 7am-2pm and afternoon workout. nap again from 6-9pm and did a rare night workout. will sleep again 12-5am and start the week on schedule again. * close grip bench press getting better.
Mon Jan 28
morning Squats 315s-365-405-455 Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x4 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb 5x3 sets
afternoon Squats 315s-365-405-455, 405x3 Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x4 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb 5x3 sets
Tue Jan 29
morning Squats 315s-365-405-455 Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x3 sets Rows one arm cable rows high 90 5x3 sets, 100 5x1 sets Calves seated calf raise soleus 4x45lb 5x3 sets
afternoon Squats 315s-365-405-455, 405x3 Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x3 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb 5x3 sets
Wed Jan 30
morning Squats 315s-365-405-455 Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x3 sets Rows one arm cable rows high 90 5x3 sets, 100 5x1 sets Calves seated calf raise soleus 4x45lb 5x3 sets
afternoon Squats 315s-365-405-455, 405x3 Shoulders smith shoulder width bench press 275 3x4 sets, 225 5x2 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb rest
Thur Jan 31
afternoon Squats 315s-365-405-455, 405x3 Shoulders smith shoulder width bench press 275 3x3 sets, 225 5x2 sets Rows one arm cable rows high 90 5x2 sets, 100 5x1 sets Calves seated calf raise soleus 4x45lb rest
Fri Feb 1
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x4 sets Rows one arm cable rows high 90 5x3 sets Calves seated calf raise soleus 4x45lb rest
* don't like how my glutes were tight from these 405x3s. need to take a little breather. tricep bench still doing well. little tightness on the left elbow but nothing that feels like an overuse issue.
Sat Feb 2
afternoon Squats 315s-365-405-455, 405x2 Shoulders smith tricep bench press 275 3x3 sets Rows one arm cable rows high 90 5x3 sets, 100 5x1sets Calves seated calf raise soleus 4x45lb rest
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