Adarq.org

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

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

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

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

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

Nov 25 - Dec 1, 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

BW 204lb

Nov Week 4 of 4

Sun Nov 25

morning
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral 2x2 sets | one arm cable low lateral rows high 70 5x4 sets, low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Mon Nov 26

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 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
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* will bring the dip belt tmrw morning. 90x5s should be alright.

Tue Nov 27

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* will do weighted dips later. too cold this morning.

afternoon
Squats 315s-365-405-455
Shoulders dips  bw 5x4 sets, 90lb 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 80 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 3 reps on 90lb was not very hard. want to keep good form so stopped at 3.

Wed Nov 28

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

* my palms are getting beat with the weighted dips. could have done more but i needed my padded gloves. will order new ones.

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

* no work tonight. will lift again tmrw morning.

Thur Nov 29

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 70 5x2 sets
Rows one arm cable low lateral rows high 70 5x4 sets,  80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb 5x3 sets

* all thing went as planned. bw up to 204-206lb adding more potatoes and rice calories. 455 getting easier and easier.

afternooon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Fri Nov 30

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets, 90 3x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets,  80 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Sat Dec 1

morning
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Nov 11-17, 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

BW 198lb

Nov Week 2 of 4

Sun Nov 11

morning
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* very cold morning. didn't feel like fighting the 455. could have 435 easily but saved it for later.

afternoon
Squats 315s-365-405, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* gear failure. i used a different board short today because of laundry sunday. i wrecked my shorts on the warmup sets. stopped and just do it tmrw. i was already strong. ohwell.

Mon Nov 12

morning
Squats 315s-365-405-455#267, 275x3
Shoulders seated dip machine 150 5x6 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60 5x3 sets, 80 5x1 sets | low row 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets

afternoon
Squats 315s-365-405-455#268, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | 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

Tue Nov 13

morning
Squats 315s-365-405-455#269, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets, 100 2x1 sets | low row rest
Calves seated calf raise soleus 4x45lb 5x3 sets

* tried the full stack of 200 on the high lateral rowing. it was alright. could have done 5 but don't want anything to tire at this time.

afternoon
Squats 315s-365-405-455#270, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x4 sets | low row 60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* 455 was easy today. i'm not getting as much sleep as i usually do because of a grind of gear pc game. still getting a combined 7.5hr+ of sleep per 24hr.

Wed Nov 14

morning
Squats 315s-365-405-455#271, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455#272, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus rest

Thur Nov 15

afternoon
Squats 315s-365-405-455#273, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x1 sets

Fri Nov 16

afternoon
Squats 315s-365-405-455#274
Shoulders seated dip machine 150 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Sat Nov 17

afternoon
Squats 315s-365-405-455#275, 275x3
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Nov 4-10, 2018

Full Squats - Paused - Maintenance
455 #266 | 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

BW 198lb

Nov Week 1 of 4

Sun Nov 4

afternoon
Squats 315s-365-405, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x2 sets | bw dips 10x2 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Mon Nov 5

morning
Squats 315s-365-405-455#258, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x4 sets, 165 5x2 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#259, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* lowerback feeling very fresh in the past few days.

Tue Nov 6

morning
Squats 315s-365-405-455#260, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#261, 275 5x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* dont know if i will even think about adding the smith shoulder pressing anytime soon. no back soreness is a very good thing.

Wed Nov 7

morning
Squats 315s-365-405-455#262, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows 60 5x3 sets, high 40-50-60 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#263, 275 5x1 sets
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows 60 5x3 sets, high 50-60 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Thur Nov 8

afternoon
Squats 315s-365-405-455#264
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 5x1 sets | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Fri Nov 9

afternoon
Squats 315s-365-405-455#265
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets
Calves seated calf raise soleus rest

* woot! second work night with a 455. will be nice to get it again tmrw. did not think i will be strong because i was having difficulty breathing from all this smoke. san francisco air quality so bad right now from all the fires. smells really bad outdoors.

Sat Nov 10

afternoon
Squats 315s-365-405-455#266, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x3 sets, 70 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 455 very heavy this afternoon but got it again.