Adarq.org

May 5-11, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16

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

Monday Nov 5, 2018 - start of daily 455s. Week 27

BW 208lb

May Week 2 of 5

Sun May 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon May 6

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

* feeling thick already. will get 495 later if i sleep well.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.

Tue May 7

morning
Squats 315-365-405-455, 405x2
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

afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 sets

* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.

Wed May 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

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

* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.

Thur May 9

morning
Squats 315-365-405-455, 405x2
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

afternoon
Squats 315-365-405-495#15, 405x2
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

* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.

Fri May 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
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

Sat May 11

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

afternoon
Squats 315-365-405-495#16, 405x2
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

* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.

April 28 - May 4, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13

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

Monday Nov 5, 2018 - start of daily 455s. Week 26

BW 208lb

May Week 1 of 5

Sun April  28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest

* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.

Mon April  29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.

Tue April  30

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Wed May  1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur May  2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Fri May  3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat May  4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets


 

April 14-20, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9

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

Monday Nov 5, 2018 - start of daily 455s. Week 24

BW 208lb

April Week 3 of 4

Sun April  14

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon April  15

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later.  had to wait for 2 sleep cycle recovery this week.

afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.

Tue April  16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* want to be stronger in the afternoon so held the backoff to doubles.

afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.

Wed April  17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

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

Thur April  18

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

Fri April  19

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

Sat April  20

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

Mar 31 - April 6, 2019

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

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

Monday Nov 5, 2018 - start of daily 455s. Week 22

BW 208lb

April Week 1 of 4

Sun Mar 31

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now. 

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 sets

* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.

Mon April 1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

*  did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.

Tue April 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* feeling stronger this morning.

afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 sets

* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.

Wed April 3

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* sleep sucked. did not get 6hr+.  family thing. will try again tmrw. took day off work.

Thur April 4

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.

afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* working now til sat night. will not be strong again until monday next week.

Fri April 5

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 rest

Sat April 6

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

495#1 bw 208lb. 2.38bw
<a href="http://www.youtube.com/watch?v=GdJGdvbDzxI" target="_blank">http://www.youtube.com/watch?v=GdJGdvbDzxI</a>

has your stance gotten even closer or is it just the angle?

just the angle. i try to do shoulder width or less. if i go wider, i get lower and wreck my lower back.

Mar 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21

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

Monday Nov 5, 2018 - start of daily 455s. Week 19

BW 208lb

Mar Week 2 of 4

Sun Mar 10

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 rest
Calves seated calf raise soleus 2x45lb 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, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets

* 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

Tue Mar 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.

Wed Mar 13

morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* 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.

afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* 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

Thur Mar 14

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Fri Mar 15

morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.

afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.

god damn, dude, you went on a journey with that bar!

thats the only even spot on the floor. sucks more when somebody stops in front of me during a rep.

That's a pretty rep. And with plastic coated plates too haha 

i was surprised to overpower it by this much that day because i did 405x5 the previous day.