391
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: March 02, 2019, 11:19:10 pm »
475x1 bw 208
<a href="http://www.youtube.com/watch?v=0E8OL2Oq_7Q" target="_blank">http://www.youtube.com/watch?v=0E8OL2Oq_7Q</a>
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392
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2019, 10:58:09 am »
Feb 24 - Mar 2, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 17
BW 208lb
Feb Week 4 of 4
Sun Feb 24
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.
* 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.
afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest
* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.
Mon Feb 25
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.
* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.
afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets
Tue Feb 26
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.
afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* 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.
Wed Feb 27
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
* 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.
afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest
* 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.
475x1
<a href="http://www.youtube.com/watch?v=0E8OL2Oq_7Q" target="_blank">http://www.youtube.com/watch?v=0E8OL2Oq_7Q</a>
Thur Feb 28
afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Fri Mar 1
afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Sat Mar 2
afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets
* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 17
BW 208lb
Feb Week 4 of 4
Sun Feb 24
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.
* 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.
afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest
* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.
Mon Feb 25
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.
* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.
afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets
Tue Feb 26
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.
afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest
* 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.
Wed Feb 27
morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
* 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.
afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest
* 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.
475x1
Thur Feb 28
afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Fri Mar 1
afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest
Sat Mar 2
afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets
* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.
393
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 17, 2019, 10:07:28 am »
Feb 17-23, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 16
BW 208lb
Feb Week 3 of 4
Sun Feb 17
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
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 16
BW 208lb
Feb Week 3 of 4
Sun Feb 17
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
394
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 10, 2019, 07:52:37 am »
Feb 10-16, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 15
BW 208lb
Feb Week 2 of 4
Sun Feb 10
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.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 15
BW 208lb
Feb Week 2 of 4
Sun Feb 10
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.
395
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2019, 07:04:07 am »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.
396
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2019, 07:46:12 am »
Feb 3-9, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 14
BW 206lb
Feb Week 1 of 4
Sun Feb 3
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.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 14
BW 206lb
Feb Week 1 of 4
Sun Feb 3
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.
397
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 27, 2019, 08:22:27 pm »
Jan 27-Feb 2, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 13
BW 206lb
Jan Week 5 of 5
Sun Jan 27
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
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 13
BW 206lb
Jan Week 5 of 5
Sun Jan 27
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
398
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 20, 2019, 04:51:42 pm »
Jan 20-26, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 12
BW 206lb
Jan Week 4 of 5
Sun Jan 20
morning
Squats 315s-365-405
Shoulders seated chest press machine 225 10x4 sets | smith shoulder width bench press 135-185-225 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* the 2 sets of triple 405 yesterday got me tired. 405 was not as explosive. 435 would be max. and it would be ugly. stopped at 405 and be stronger in the afternoon after more sleep.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 185 5x1 sets, 225 5x4 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* was a little afraid this morning because its been a while since i was this fatigued. i did not feel solid at all on the morning 405. this afternoon went so much better than i thought. was a routine strong day again.
Mon Jan 21
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 225 5x3 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 225 5x3 sets, 275 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* progressing nicely on the tricep flat bench press.
Tue Jan 22
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x4 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* i do not feel any DOMS at all on my pecs doing these 225+ shoulder width flat bench press. its a good thing. front delts get most of the action.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 255 5x1 sets, 225 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Wed Jan 23
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x3 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80-100 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 10x1 sets, 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 24
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Jan 25
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275-255 3x2 sets
Rows one arm cable rows high 90-100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Sat Jan 26
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275 3x2 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 12
BW 206lb
Jan Week 4 of 5
Sun Jan 20
morning
Squats 315s-365-405
Shoulders seated chest press machine 225 10x4 sets | smith shoulder width bench press 135-185-225 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* the 2 sets of triple 405 yesterday got me tired. 405 was not as explosive. 435 would be max. and it would be ugly. stopped at 405 and be stronger in the afternoon after more sleep.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 185 5x1 sets, 225 5x4 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* was a little afraid this morning because its been a while since i was this fatigued. i did not feel solid at all on the morning 405. this afternoon went so much better than i thought. was a routine strong day again.
Mon Jan 21
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 225 5x3 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 225 5x3 sets, 275 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* progressing nicely on the tricep flat bench press.
Tue Jan 22
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x4 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* i do not feel any DOMS at all on my pecs doing these 225+ shoulder width flat bench press. its a good thing. front delts get most of the action.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 255 5x1 sets, 225 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Wed Jan 23
morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x3 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80-100 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 10x1 sets, 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 24
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Jan 25
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275-255 3x2 sets
Rows one arm cable rows high 90-100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Sat Jan 26
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275 3x2 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
399
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2019, 10:25:47 pm »
Jan 13-19, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 11
BW 206lb
Jan Week 3 of 5
Sun Jan 13
afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* got 405x3 after my 4-night work week. it was not very intense but x5 would be very challenging.
Mon Jan 14
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated chest press machine 105 10x3 sets, 120 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated chest press machine 105-120-135-150 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Tue Jan 15
morning
Squats 315s-365-405-455,
Shoulders dips bw rest | seated chest press machine 150-165-180-195 5x1 sets, 210-225-240-255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* feeling good on the chest press machine with medium shoulder width grip. most action on the front delts. seats set so the handles are inline with my shoulders.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw rest | seated chest press machine 195-210-225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* the seated press machine stacks out at 285 but it takes a lot more push to get it going because the full stack rests on sticky rubber. 270 is alright. not too heavy.
Wed Jan 16
morning
Squats 315s-365-405-455,
Shoulders seated chest press machine 225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 240-255 5x1 sets | bw dips 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 17
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Fri Jan 18
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 19
morning
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* got home a little early and nap for almost 2 hrs. did a morning workout and it was not so bad.
afternoon
Squats 315s-365-405-455, 405 3x2 sets
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 11
BW 206lb
Jan Week 3 of 5
Sun Jan 13
afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* got 405x3 after my 4-night work week. it was not very intense but x5 would be very challenging.
Mon Jan 14
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated chest press machine 105 10x3 sets, 120 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated chest press machine 105-120-135-150 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Tue Jan 15
morning
Squats 315s-365-405-455,
Shoulders dips bw rest | seated chest press machine 150-165-180-195 5x1 sets, 210-225-240-255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* feeling good on the chest press machine with medium shoulder width grip. most action on the front delts. seats set so the handles are inline with my shoulders.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders dips bw rest | seated chest press machine 195-210-225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* the seated press machine stacks out at 285 but it takes a lot more push to get it going because the full stack rests on sticky rubber. 270 is alright. not too heavy.
Wed Jan 16
morning
Squats 315s-365-405-455,
Shoulders seated chest press machine 225-240-255-270 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 240-255 5x1 sets | bw dips 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 17
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Fri Jan 18
afternoon
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 19
morning
Squats 315s-365-405-455,
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* got home a little early and nap for almost 2 hrs. did a morning workout and it was not so bad.
afternoon
Squats 315s-365-405-455, 405 3x2 sets
Shoulders seated chest press machine 225 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
400
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 06, 2019, 09:41:27 am »
Jan 6-12, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 10
BW 206lb
Jan Week 2 of 5
Sun Jan 6
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 50-70-90 10x1 sets, 110-130 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* my rear delts are looking thick with all the heavy rowing. need to get more front delt action.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Mon Jan 7
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Tue Jan 8
morning
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
* got in a 405x5. feeling very good this morning. could have gotten 6-7 reps.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Wed Jan 9
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* still fatigued from yesterday mornings 405x5. i was even weaker today than yesterday afternoon. will get better later.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Thur Jan 10
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Jan 11
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 13
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 10
BW 206lb
Jan Week 2 of 5
Sun Jan 6
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 50-70-90 10x1 sets, 110-130 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* my rear delts are looking thick with all the heavy rowing. need to get more front delt action.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Mon Jan 7
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Tue Jan 8
morning
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x3 sets
* got in a 405x5. feeling very good this morning. could have gotten 6-7 reps.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Wed Jan 9
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* still fatigued from yesterday mornings 405x5. i was even weaker today than yesterday afternoon. will get better later.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Thur Jan 10
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Jan 11
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 13
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
401
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2018, 11:18:04 am »
Dec 30 - Jan 5, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 9
BW 206lb
Jan Week 1 of 5
Sun Dec 30
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* left early again at work and got a good 2.5hr nap. lifted at 7am and it felt alright. completed my 8th straight week of daily 455s.
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Mon Dec 31
morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* skipped the backoffs. legs not very fresh. gym closes 6pm today. will be alright later.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* legs a lot fresher this afternoon. could have done my 405x5 but want to start next year with that.
Tue Jan 1
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* skipped the 100lb on the one arm rowing. the consecutive days of 100lb rows are tiring me. thought about adding the one arm shoulder landmines for direct front delt action. did reps with just bar.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* thought id be very strong this afternoon but i guess the double workouts for the 5th straight day now is adding more fatigue than i expected. i was stronger yesterday. those 100lb rowing also added to the tiredness. skipped all heavies except for the 455.
Wed Jan 2
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 3
morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Fri Jan 4
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 5
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | smith machine inclined press 135 10x3 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 9
BW 206lb
Jan Week 1 of 5
Sun Dec 30
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* left early again at work and got a good 2.5hr nap. lifted at 7am and it felt alright. completed my 8th straight week of daily 455s.
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Mon Dec 31
morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* skipped the backoffs. legs not very fresh. gym closes 6pm today. will be alright later.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* legs a lot fresher this afternoon. could have done my 405x5 but want to start next year with that.
Tue Jan 1
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* skipped the 100lb on the one arm rowing. the consecutive days of 100lb rows are tiring me. thought about adding the one arm shoulder landmines for direct front delt action. did reps with just bar.
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* thought id be very strong this afternoon but i guess the double workouts for the 5th straight day now is adding more fatigue than i expected. i was stronger yesterday. those 100lb rowing also added to the tiredness. skipped all heavies except for the 455.
Wed Jan 2
morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | one arm shoulder landmines bar 5x4 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Thur Jan 3
morning
Squats 315s-365-405-455,
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Fri Jan 4
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Sat Jan 5
afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | smith machine inclined press 135 10x3 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
402
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 23, 2018, 09:52:36 am »
Dec 23-29, 2018
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 8
BW 204lb
Dec Week 4 of 4
Sun Dec 23
morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
* week 8 of daily 455s. will keep grinding the 405 backoffs and eventually il be able to recover from 5 reps quickly.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
* legs not fresh for 90%backoffs. took it easy this afternoon.
Mon Dec 24
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* 24hr fitness closes 2pm today. did a very early 3am workout so i have some time to nap and do a 2nd at 12pm later. legs starting to feel recovered from the 405s but took it easy again and did the 275 backoffs.
afternoon
Squats 315s-365-405-455, 405-315 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* drove an extra 10 min and used a bigger 24hr fitness and it was also packed at 12noon. got very strong after a skipped day of heavy backoffs. will lift very little tmrw as i'm using my clubhouse gym. everything else is closed.
Tue Dec 25
morning
Squats 315s
Shoulders dips bw rest
Rows one arm cable low lateral rows mid 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Wed Dec 26
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* another very cold 46F SF morning. one of the first to be at the gym at 6am opening. everything was cold. bar was cold. ill be stronger later. working 4 days this week. can't pass on the holiday OT.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest
Thur Dec 27
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Dec 28
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb rest
* had to cut my little exercises short. gym was closed early because of some emergency water pipe issue. good thing my squats were done already. lots of people pissed.
Sat Dec 29
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* got off a little early from work and got a 2hr nap. did a very cold 41F morning workout. felt alright.
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 8
BW 204lb
Dec Week 4 of 4
Sun Dec 23
morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
* week 8 of daily 455s. will keep grinding the 405 backoffs and eventually il be able to recover from 5 reps quickly.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
* legs not fresh for 90%backoffs. took it easy this afternoon.
Mon Dec 24
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* 24hr fitness closes 2pm today. did a very early 3am workout so i have some time to nap and do a 2nd at 12pm later. legs starting to feel recovered from the 405s but took it easy again and did the 275 backoffs.
afternoon
Squats 315s-365-405-455, 405-315 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
* drove an extra 10 min and used a bigger 24hr fitness and it was also packed at 12noon. got very strong after a skipped day of heavy backoffs. will lift very little tmrw as i'm using my clubhouse gym. everything else is closed.
Tue Dec 25
morning
Squats 315s
Shoulders dips bw rest
Rows one arm cable low lateral rows mid 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Wed Dec 26
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
* another very cold 46F SF morning. one of the first to be at the gym at 6am opening. everything was cold. bar was cold. ill be stronger later. working 4 days this week. can't pass on the holiday OT.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest
Thur Dec 27
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Fri Dec 28
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb rest
* had to cut my little exercises short. gym was closed early because of some emergency water pipe issue. good thing my squats were done already. lots of people pissed.
Sat Dec 29
morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* got off a little early from work and got a 2hr nap. did a very cold 41F morning workout. felt alright.
afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
403
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 16, 2018, 10:51:18 pm »
Dec 16-22, 2018
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 7
BW 204lb
Dec Week 3 of 4
Sun Dec 16
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Mon Dec 17
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
aftenoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Tue Dec 18
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* felt like i could go up to 405x6+ this afternoon. a few more weeks of these heavy volumes.
Wed Dec 19
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* 405x5 was near max on the 2nd day. 405x6 would be a back breaker. worknight til friday.
Thur Dec 20
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* 405x5 was not very difficult. this is the 3rd straight day. could have gotten 6 max.
Fri Dec 21
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Sat Dec 22
morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
* off work early after a company dinner. slept 4 hrs and did a morning workout.
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 7
BW 204lb
Dec Week 3 of 4
Sun Dec 16
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Mon Dec 17
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
aftenoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x2 sets, 70 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Tue Dec 18
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x2 sets, 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets | bw pullup 2x1 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* felt like i could go up to 405x6+ this afternoon. a few more weeks of these heavy volumes.
Wed Dec 19
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* 405x5 was near max on the 2nd day. 405x6 would be a back breaker. worknight til friday.
Thur Dec 20
afternoon
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* 405x5 was not very difficult. this is the 3rd straight day. could have gotten 6 max.
Fri Dec 21
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Sat Dec 22
morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets
* off work early after a company dinner. slept 4 hrs and did a morning workout.
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
404
Pics, Videos, & Links / Re: beast
« on: December 13, 2018, 10:07:18 am »
some random girl squatting at my local 24hr l fitness gym. 
405
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 09, 2018, 10:53:33 am »
Dec 9-15, 2018
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s
BW 204lb
Dec Week 2 of 4
Sun Dec 9
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | high pull 75 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets
* took wed night off again next week so il be doing double workouts again until thursday. thats another 5 straight days.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest
Mon Dec 10
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets
afternoon
Squats 315s-365-405-455, 315-365 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets, 20x1 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Tue Dec 11
morning
Squats 315s-365-405-455, 315-365-385 2x1 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets
* adding more backoff volumes. 385 did not feel heavy on my back. counted back on my log and it was Nov 5 that i started doing daily 455s. last time i did 455 everyday - it lasted for 8 weeks. im at 5 weeks now and still going.
afternoon
Squats 315s-365-405-455, 365 3x2 sets, 385 3x1 sets
Shoulders dips bw 10x1 sets, 20x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Wed Dec 12
morning
Squats 315s-365-405-455, 365-385 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
afternoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Dec 13
morning
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
* diet and sleep were solid but 365-385 (80-85%) triples is beginning to overtake my recovery. did doubles and will go from there again. working thur-sat night this week so my 5 day off worked as planned.
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* felt very strong this afternoon and decided to 405x3. could have gotten 5+. tought about 425x3 but might be too greedy and burn out tmrw.
Fri Dec 14
afternoon
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Sat Dec 15
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7
logging in reps x sets
(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s
BW 204lb
Dec Week 2 of 4
Sun Dec 9
morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | high pull 75 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets
* took wed night off again next week so il be doing double workouts again until thursday. thats another 5 straight days.
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest
Mon Dec 10
morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets
afternoon
Squats 315s-365-405-455, 315-365 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets, 20x1 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Tue Dec 11
morning
Squats 315s-365-405-455, 315-365-385 2x1 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets
* adding more backoff volumes. 385 did not feel heavy on my back. counted back on my log and it was Nov 5 that i started doing daily 455s. last time i did 455 everyday - it lasted for 8 weeks. im at 5 weeks now and still going.
afternoon
Squats 315s-365-405-455, 365 3x2 sets, 385 3x1 sets
Shoulders dips bw 10x1 sets, 20x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
Wed Dec 12
morning
Squats 315s-365-405-455, 365-385 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
afternoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest
Thur Dec 13
morning
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets
* diet and sleep were solid but 365-385 (80-85%) triples is beginning to overtake my recovery. did doubles and will go from there again. working thur-sat night this week so my 5 day off worked as planned.
afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
* felt very strong this afternoon and decided to 405x3. could have gotten 5+. tought about 425x3 but might be too greedy and burn out tmrw.
Fri Dec 14
afternoon
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest
Sat Dec 15
afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest