Adarq.org

July 28 - Aug 3, 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 39

BW 206lb

July Week 5 of 5

Sun July 28

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest | seated chest press machine 150-180x5, 210-240x3
Rows seated cable rows one arm 75x 5-5-5

Mon July 29

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated chest press machine 225x 3-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 60x 5-5

* strong for 455 but skipped it. been almost 4 weeks now and im still not overshooting the 455.

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2-2 | seated chest press machine 225x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 70x 5-5

Tue July 30

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 70-80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295x2, 315x1 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Wed July 31

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5, 90x3

Thur Aug 1

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Fri Aug 2

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5

Sat Aug 3

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90-100x3

not a lot crediting mannys chin. one KO from those hard solid punches that he took would have totally changed the decision. read somewhere that mannys bone structure is a one godly genetic gift. same wrist size as a heavyweight.

July 14-20, 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 37

BW 206lb

July Week 3 of 5

Sun July 14

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Mon July 15

morning
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5

* i'm feeling better but still not as strong. the 4-night work week did some damage. i could have done the 455s but i'm not interested in a grinding rep.

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5-5

Tue July 16

morning
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Wed July 17

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2-2
Rows seated cable rows one arm 75x 5-5

Thur July 18

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Fri July 19

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

Sat July 20

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

June 30 - July 6, 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 35

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

July Week 1 of 5

Sun Jun 30

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* i'm due to get stronger sometime soon. i can't be this burntout for this long. sleep and diet are alright. not the best but can't complain. i
start working wed night for a short 3-day week. might be a most needed break from all these double workouts.

Mon July 1

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

Tue July 2

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* starting to feel stronger on the squats. could get 475 now. right front delts been feeling beat for the last few days most likely from the repetitive 315s. nothing broken but will hurt something if i didn't back down.


Wed July 3

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternooon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5

Thur July 4

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* first night back to work and i was very weak. barely got the 455.

Fri July 5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* felt a little stronger than yesterday.

Sat July 6

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5

June 23-29, 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 34

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

June Week 4 of 4

Sun Jun 23

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Mon Jun 24

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

* felt strong this morning. could have 475. this is good start to the week. i start work next week.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Tue Jun 25

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5


Wed Jun 26

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

* the 315 on the close grip benching is adding too much fatigue. the pressing muscles are fine. its just too taxing mentally. im not going to freshen up my squats if i keep up with this pace. need to back off on the pressing.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x rest 
Rows seated cable rows one arm 75x 5-5

Thur Jun 27

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225x 2-2-5-5
Rows seated cable rows one arm 75x 5-5

* here it goes for better recovery.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 225x rest
Rows seated cable rows one arm 75x 5-5

Fri Jun 28

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5


Sat Jun 29

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

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