Adarq.org

make sure you don't substitute stimulant for sleep. i take in caffeine but also get above average hours of sleep. i can also stop caffeine for days without any issues.

it starts to negatively affect you if rely on the substance to keep you functioning because you cut your rest/sleep short. if 900 doesn't get you crashing in the long run and gets you thru work then go for it.

https://twitter.com/ACLrecoveryCLUB/status/1138268211378450432

looks like an achilles tear.

 June 2-8, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 31

daily double workouts week 3 of 7. Start May 5-11, ends Jun 12

BW 208lb

June Week 1 of 4

Sun Jun 2

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* local 24hr gym now has 2 new oly platforms with olympic plates. don't have to drive to the other location for better equipment. skip the morning workout because i was called in for work for a day. will not go back to regular work schedule until the last week of june. 405x5s still going strong. 9th straight day of daily 405x5s.

Mon Jun 3

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* getting stronger on 405s. can do 6-7 now but kept it at 5. 

Tue Jun 4

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x skip. machine busy
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* somebody left so much mess in the smith machine. skipped it. squats volumes still strong.

Wed Jun 5

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest


Thur Jun 6

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Fri Jun 7

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* last 2-3 afternoon 405x5s are getting harder. from peak of being able to have done 7 to a slow #5. still not a back breaking crawl but the last rep is getting slow. might call it and deload next week to peak.


Sat Jun 8

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

May 19-24, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 29

daily double workouts week 3 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 4 of 5

Sun May 19

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets, 315x1
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 275x5
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

Mon May 20

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Tue May 21

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Wed May 22

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Thur May 23

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* i have to cycle between the 495x1 and 405x5-6s. when im thick and fresh enough for repeated 405x5s, il deload and go 495 singles again.

Fri May 24

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Sat May 25

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
 

portland getting cooked. 

playoff iggy with the game winning defense.

2 of the most incredible shots in NBA history happened this playoffs.

here's the second one.

<a href="http://www.youtube.com/watch?v=ChT3ewZXTfM" target="_blank">http://www.youtube.com/watch?v=ChT3ewZXTfM</a>

heres the first. very satisfying to eliminate and wave bye to that stat whore.

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

May 12-18, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 28

daily double workouts week 2 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 3 of 5

Sun May 12

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 rest
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon May 13

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets | dips bw 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* strong enough for the 495 this afternoon but skipped another day to make sure the next heavy does not burn me out too fast.

Tue May 14

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-495#17, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x4, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

* 495 was medium heavy. i used to get another 405x3-5 as backoffs but not anymore. accumulated fatigue is not going away. still happy the deload worked.

Wed May 15

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
 
Thur May 16

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75-80 5x2 sets
Calves seated calf raise soleus 2x45lb 5x1 sets

* i should have been strong this afternoon. must be the volumes of benching. my shoulders feel tired.

Fri May 17

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-495#19 (adjusted the #. i counted #7 twice)
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

* got another 495 after 2 days of rest. it was not easy. everythings going downhill with this weight.

Sat May 18

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest