Adarq.org

July 23-29, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 198-200lb

July Week 4 of 4

Sun July 23

morning
Squats 315s-365-405
Vertical Push seated smith machine shoulder press 95-115 20x1 sets each | seated lifefitness shoulder press machine 50-60 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

* shoulder press machine but seated facing the back rest. feels a lot more natural ROM. will use this for my daily 20s of vertical pressing when available. neutral grip. 



got down to 200 from my cardio walking





afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated shoulder press machine 70-80-90 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
CardioWalk 15min - 1.2 miles | 0.1 mile at 4mph x2 warmup+cooldown. 1mile at 5 mph.

* calves are strong again after i burned them out. really liking my new vertical push favorite. 90lb is too heavy at this time. got all 20 reps but not sustainable for my daily lifting.

Mon July 24

morning
Squats 315s-365-405
Vertical Push seated lifefitness shoulder press machine 60 20x1 sets | 70 20X2 sets | cybex machine seated shoulder press 70-60 20x1 sets each 
Vertical Pull seated lat machine pulldown 120 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.

* the cybex shoulder press machine is somewhat similar to the lifefitness but the neutral handles go up and toward the center at the top. feel more shoulder with this movement.
* played around with the precor treadmill incline features. goes max 15%. feels like a stairclimber at this grade. 5% hits the spot. more comfortable than flat because of less impact. got my HR to high 130s even at a chill 4mph pace.

afternoon
Squats 315s-365-405
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 70 20x2 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets 
Horizontal Pull one arm seated cable rows mid pull 50-60 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 15min 1.2 miles | 1 mile at 4mph @5%. 0.1 mile x2 warmup and cooldown.
 
Tue July 25

morning
Squats 315s-365-405 | 225 10x1 sets | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 70-80 20x1 sets each | 75 20x2 sets   
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50-60-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* morning squats felt unusually strong so added some tonnage. the cybex shoulder press is spot on for anterior delts. like arms doing jumping jacks.

since my photobucket account is not linking anything anymore unless i pay an upgrade, i'm using imgur and doing some practice. here's my post workout meal. pretty much the same thing twice a day all the time.



afternoon
Squats 315s-365-405 | 315 5x4 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each   
Vertical Pull one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows mid pull 50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @5% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* legs feel very thick this afternoon. the inclined walking is doing something good. did 315x5s comfortably. no valsalva. i thought my calves were strong so added the 25lb. first few reps were solid but started to tire fast. decided to break the set to 10s. rested a few seconds and got the other 10 without too much effort. a straight set to 20 will burn me out again.

Wed July 26

morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75-80 20x2 sets each   
Vertical Pull one arm cable upright rows 25 20x1 sets
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardiowalk 18min 1.2 miles | 1 mile at 4mph @4% | 4mph 0% 0.2 mile x2 warmup and cooldown.

* backed off a little on the cardio and dropped the incline from 5 to 4%. HR stayed below 140 bpm. squats still going strong even at a very lean high 190s BW.

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 75 20x1 sets | 80 20x3 sets
Vertical Pull one arm cable upright rows 25 20x1 sets | 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets 
Calves seated calf raise soleus 4x45lb 20x2 sets

Thur July 27

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80-90 20x1 sets each
Horizontal Pull one arm cable rows mid pull 50-60 20x1 sets each
Vertical Pull one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

Fri July 28

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 80 20x1 sets | 90 20x2 sets
Vertical Pull one arm cable upright rows 25-30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets

Sat July 29

afternoon
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-100 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 150 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-150 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 10x1 sets | 20x1 sets

* did my rowing using the same seated lat machine but with chest facing up instead of forward. much easier form to pull heavier weight because of how solid i'm braced into the hip support.

July 16-22, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 200-202lb

July Week 3 of 4

Sun July 16

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows 20-30 20x4 sets each
Calves seated calf raise soleus 4x45lb+25lb 10x2 sets

* legs recovered from the 225x20s. got 405 without overexerting. skipped it yesterday because the 365 was a lot slower than usual. burned out on the seated calf raises. will ease off intensity to recover better. will use 4x45 20x1 set next time so i keep up with my volume routine.

Mon July 17

morning
Squats 315s-365-405
Vertical Push one arm shoulder landmine press 1x35lb 20x2 sets
Vertical Pull standing one arm cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm seated cable rows mid pull 25-30-40-50 20x2 sets each | high pull 25-30-40-50 20x2 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 15 mins. 15 min/mile pace

* celebrated my bday last week and i'm now leaving mid thirties. starting to log my walking cardio. been doing them consistently for weeks now but all were outdoors to get some tan while summer is still here. did the walking today at the gym post workout. maintained 90-100bpm.
* i camped this morning on the seated lifefitness row machine. felt really good on the full ROM.

afternoon
Squats 315s-365-405
Vertical Push smith machine tricep bench 95lb 20x2 sets | 115lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid high pull 40 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets
Cardio walking 1 miles - 15 mins |  0.5 miles @ 4 mph, 0.5 miles @5 mph

* the idea is to caloric surplus to get my bw to the 205-208lb but with as little fat gain as possible - by doing fasted cardio-walking post workout. i will be finding a good intensity that does not interfere with my squats. this afternoons 405 was alright.
* i will soon add the vertical pulling again. i tire my left elbow doing a combo  of volume dips and those bw neutral chins. i should limit my bw chins to 2 sets of 10s. 40s break me.
* 455x1 without a gut is my goal for the the next few months. will slowly add backoff volumes again. 2 sets of 10 might work better. the 225x20s only lasted 4 consecutive workouts. recovery got beat. 225-255 10x2 sets plan.

Tue July 18

morning
Squats 315s-365-405
Vertical Push smith machine inclined tricep bench 95-115-135 20x1 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows high pull 40 20x4 sets | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 20x1 sets
Cardio walking 1 mile | 15mins  -  5mph for 12 mins, 2 min cooldown at 4 mph, 1 min cooldown at 3 mph.

* squats felt stronger this morning. bw down to 198lb because of all the sweating from the walk. i could be out of cardio shape but i was already in the 140s bpm on my 5mph walking pace.

afternoon
Squats 315s-365-405 | 225 10x2 sets | 245 10x1 sets
Vertical Push smith machine inclined tricep bench 135 20x2 sets
Vertical Pull standing one arm cable upright rows 25 20x1 sets
Horizontal Pull one arm seated cable rows high pull 40-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+25lb 10x2 sets

* skipped the cardiowalk. i'm dropping weight too fast. squats felt very strong this afternoon. really enjoying doing this single arm high pull rows. movement is like the cable face pull but with one arm and a resistance line that is spot on. actual weight on the machine is double because of the pulley system so i'm logging the effective resistance. machine full stack at 200 (100 actual lbs). i'm at 120 so got all the weight i need to grow. tested the 180-190 and it was not too heavy for sets of 5.

Wed July 19

morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push bw dips 5x1 sets | 20x1 sets 
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows high pull 40-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets
Cardio walking 1 mile | 4mph pace. 120-130 bmp

* feel some form of lower front calf tightness so took it easy with the cardiowalk. 4mph pace is alright. intensity goes up quickly at 5mph. i'm still walking on chucks so nothing really too extreme.
* tracking beats per minute to see progress.

morning
Squats 315s-365-405
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows mid pull 40-50-60 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

Thur July 20

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets 
Vertical Pull standing one arm cable upright rows 25 20x1 sets 
Horizontal Pull one arm seated cable rows high pull 45-50 20x1 sets each | 45 20x2 sets
Calves seated calf raise soleus 4x45lb 20x3 sets

Fri July 21

afternoon
Squats 315s-365-405 | 225 10x1 sets
Vertical Push seated smith machine shoulder press 95-115 20x2 sets each
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 45-50-60 20x1 sets each | 50 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets

Sat July 22

afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Horizontal Pull one arm seated cable rows mid pull 50 20x2 sets | 60 20x1 sets  | 70-80 10x1 sets each | 50 20x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
Cardio walking 15 mins-1.2 mile | 1mile @ 5mph | 2x 0.1mile@4mph for warmup and cooldown

 

 

dont forget that the top heavy single is best used to potentiate the sub-max volumes.
365x1 ---->  drop sets to 255-275 6+reps aiming for max tonnage. id strive for 10-12K lb+ per workout.

caloric surplus and volumes to build your legs. then eventually dig deep to diet down to 165-175lb. keep some leg thickness. you'd be getting some air.

^ pause works but it is very draining and will burn you out fast if you dont pace yourself well.

Do you take MSM or any other type of knee/joint supp?  Cause both our squat stance has our knees a bit in front of the toes and narrower stance.  I get some soreness/tingling at the top of my knee cap sometimes, esp when I run out of joint supps.

When I trained with a stance that is more narrow than shoulders is when my knee aches more....

i had used some MSM joint supplement from costco but was more for prevention. if your knees get tender, lower the intensity while you rest and recover. go back at it when you get pain free.

very quick rebounds at the hole puts the load to the connective tissues. eventually somethings going to get tired.

July 2-8, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 200-202lb

July Week 1 of 4

Sun July 2

afternoon
Squats 315s-365-405
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
 
Mon July 3

morning
Squats 315s-365-405
Vertical Push seated one arm hammerstrength high-incline press 1x25lb 20x2 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Vertical Pull seated lat machine pulldown 135lb 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

afternoon
Squats 315s-365-405
Vertical Push seated one arm hammerstrength high-incline press 1x25lb, 1x35lb 20x1 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 135lb 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

Tue July 4

morning
Squats 315s-365-405
Vertical Push one arm db press press 35lb, 37.5lb 20x2 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 150lb 20x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
 
* eating a little more again. so much grilled steak goodness.

afternoon
Squats 315s-365-405 | 225-275 10x2 sets each
Vertical Push one arm db press press 35lb 20x1 sets
Vertical Push bw dips 20x1 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x1 sets

Wed July 5

morning
Squats 315s-365-405
Vertical Push one arm db press press 35lb 20x1 sets each
Vertical Push bw dips 20x2 sets
Vertical Pull seated lat machine pulldown 150lb 20x1 sets
Vertical Pull standing one arm cable rows 10-15 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets

* legs not as explosive on the 405 because of the volumes yesterday but nothing to worry about.

afternoon
Squats 315s-365-405
Vertical Push one arm db press press 35, 37.5, 40 20x1 sets each
Vertical Push bw dips 20x1 sets
Vertical Pull seated lat machine pulldown 150-165 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb, 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+15lb, 4x45lb+25lb 20x1 sets each

Thur July 6

afternoon
Squats 315s-365-405
Vertical Push one arm db press press 40lb 20x1 sets each
Vertical Push bw dips 30x1 sets
Vertical Pull seated lat machine pulldown 165lb 20x1 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x1 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

Fri July 7

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x5 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

Sat July 8

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Push standing overhead press 95lb 20x1 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 sets

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable rows 10-12.5-15 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x3 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 sets each

I couldn't find it in your journal, but have you tried PR'ing at 495 or 505???  or is that detrimental to your routine/goals?

no. i needed a 208-210lb BW to have enough leg thickness for the paused 475s.  i could go all strength and bulk for 495 but at 5'10, i will just get unhealthy fat to 15%+ to even have a chance with 5 plates.

i'm happy with 455x1 from time to time at my leanish low 200lb bw.

Jun 18-24, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 206-208lb

Jun Week 3 of 4

Sun Jun 18

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x1 sets | pronated wide 2x45lb+25lb 20x2 sets
Vertical Pull bw chins neutral grip wide 10x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* chins using the wide grip neutral bar feels really good. did the same on the rows and it was just as good. squats still broken because of that twitched little muscle in my left spinal erector area. no pain on squatting, just on the walkouts.

Mon Jun 19

morning
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x4 sets
Vertical Push bw dips 20x1 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x2 sets 
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* left lower erector starting to feel much better. still a little bit of strain. will not go over 405 but if it still is not 100%, i won't go heavy at all.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated latpulldown machine 255 5x1 sets | 120lb 20x1 sets

Tue Jun 20

morning
Squats bw 10s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x4 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 10x2 sets
Abs bw situps 10x2 sets | weighted situps 15lb 5x4 sets

* back feeling very good now but decided to skip morning squats to give me more recovery from another set of 5-6hr daytime sleep. volumes of the other exercises using 50%RM x20s are working with my daily lifting routine.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x2 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 20x2 sets
Abs bw situps 20x2 sets | weighted situps 27.5lb 5x1 sets
Spinal Erectors back extension bw 10x2 sets

* still not completely glitch free on my lower right spinal erector. stopped at 315s. i'm very strong with it but would not be a good idea to go heavier and risk aggravating it to a more serious injury.

Wed Jun 21

morning
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 2x45lb,3x45lb 10x1 sets each | 4x45lb,5x45lb,6x45lb 5x1 sets each | 3x45lb,4x45lb 20x1 sets each
Abs bw situps 10x2 sets
Spinal Erectors back extension bw 5x1 sets

* squats felt good. still a little bit of soreness but not from the strained muscle anymore. the recovery back extensions yesterday got me some doms.

afternoon
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x4 sets 
Vertical Pull bw chins pronated 20x1 sets 

Thur Jun 22

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets 
Vertical Pull bw chins pronated 10x4 sets
Vertical Pull seated lat machine pulldown 120,135 20x1 sets each       
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Fri Jun 23

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets | 2x45lb 5x2 sets 
Vertical Pull seated lat machine pulldown 120,135,150 20x1 sets each   
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Sat Jun 24

afternoon
Squats 315s-365   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+15lb 20x1 sets 
Vertical Pull seated lat machine pulldown 120,135,150,165 20x1 sets each   
Calves seated calf raise soleus 3x45lb 20x1 sets |  4x45lb 20x4 sets each