Adarq.org

GSW wins 4-1..but felt more like a 4-3 because lebron can do whatever he wants, and kyrie is just a scoring machine. too bad Love is not so good today.

AIR iquodala.. 

Jun 11-17, 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 2 of 4

Sun Jun 11

morning
Squats paused full squats 315s-365-405
Vertical Push standing one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x4 sets | 1x45lb+35lb 5x2 sets 
Vertical Pull latpulldown machine 205 5x4 sets | 225-240 5x2 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* this dip machine at 24hr is not high enough for a normal guy and i have to bend my knees. i'm adding back tightness because of this. not enough to alter my squat form but makes me uneasy going for top heavy single when everything is not perfect. back to shoulder landmine pressing. the only thing this messes up is my obliques and it takes a lot of heavy grinding reps to even get there.

afternoon
Squats paused full squats 315s-365-405-455#203-405
Vertical Push standing one arm shoulder landmine press 1x45lb+25lb 5x2 sets | 2x45lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets |  4x45lb 5x2 sets

* skip the calf raises this afternoon for better recovery. 455 was alright. not a grind. thought about another 5 singles of 405 and changed my mind after the first. i'm still to close to the volumes from last week. need a few more days to freshen up.
* shoulder pressing feeling good with the landmine press. 

Mon Jun 12

morning
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x8 sets 
Vertical Pull latpulldown machine 205 5x2 sets | 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets | 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* i now know what i did wrong that got me this annoying lowerback issue. its not the dips. its not my squat form. as long as i keep my feet narrow, i always land in my calves and get to full depth without rounding my back. 
* i screwed up with the walk-outs. i did them the other day on the power rack and had to 4-5 step rack/unrack with each 405 single. something got beat inside my lowerback on the left lower side. my squats this morning where solid but i felt that one muscle inside there twitch a little when i was racking the weight back. i had to do mini steps so i don't get that muscle aggravated. those 10 405 singles last week was not a very good idea.

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets 
Vertical Pull latpulldown machine 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets
Calves standing smith machine 315 5x2 sets | 405 5x4 sets

* little muscle in my left lowerback is shot. squats are easy. walkouts are horrible. will use the smith machine for a few workouts to help heal that little muscle - no wallkouts.

Tue Jun 13

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets   
Vertical Pull latpulldown machine 225-240-255-270-285-300 5x1 sets each
Calves standing smith machine 405 5x4 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets | 30x1 sets
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets | 5x45lb+25lb 5x2 sets
Vertical Pull latpulldown machine 255-270 5x1 sets each
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* should have used the smith squat this afternoon.  there was no issue until i was about to rack the 405 back. damn that little muscle causing so much problem. i can't even massage it because it's inside - some little hip flexor or extensor.
* got a little dip happy with volumes. 30 was not even a grind. i was doing 40s everyday years ago.

Wed Jun 14

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets  | one arm shoulder landmines 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 2x45lb 5x1 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x1 sets | 20x1 sets  | 30x1 sets | one arm shoulder landmines 1x45lb 5x4 sets | 1x45lb+25lb 5x2 sets | 1x45lb 10x1 sets
Vertical Pull lat machine pulldown 255 5x4 sets | 150 10x2 sets

Thur Jun 15

afternoon
Squats paused full squats 315s
Vertical Push dips bw 5x4 sets | 20x4 sets
Vertical Pull seated lat pulldown machine 255lb 5x4 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Fri Jun 16

afternoon
Squats Leg press machine 150x10s
Vertical Push dips bw 5x2 sets | 20x2 sets
Vertical Pull bw chins neutral grip wide 5x4 sets | 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Sat Jun 17

afternoon
Squats smith 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 1x45lb+35lb 5x1 sets | 2x45lb 5x4 sets
Hozirontal Pull seated hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves smith calf raise 135-225 10x1 sets each | 315-405 5x1 sets each

lebron will find a way to maintain his god mode attacks for the entire game feeding of the energy of the crowd at home. he ran out of juice in game 2 settling for jump shots.

i hope this becomes interesting. not blow outs after blowouts.

lebron needs to dig deep and play god mode again for 5 more mins. theres no other way 

tonight's useless & baseless prediction: GSW 111 - CLE 103

it will be close to vegas' prediction of +-9

Jun 4-10, 2017

Full Squats - Paused - Maintenance
455 #202 | 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 204-206lb

Jun Week 1 of 4

Sun Jun 4

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x4 sets 
Vertical Pull seated cable lat pulldown neutral bar 120 5x4 sets

* had a quick break at work and decided to do some squats to see if i can be very strong later after a good breakfast and sleep.

afternoon
Squats paused full squats 315s-365-405-435x1
Vertical Push bw dips 5x8 sets 
Vertical Pull seated cable lat pulldown neutral bar 120-150 5x2 sets each | 180-195 5x1 sets each
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* form felt good for a sunday workout. not 455 strong but got an easy 435. skipped the single volumes for better recovery. also skipping the little compounds that tax my core. upperbody push now to dips and vertical pulling for now instead of rowing. i like how my back feels doing the pulldowns with the neutral bar attachment.
* will bring my dip belt soon.

Mon Jun 5

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x8 sets 
Vertical Pull seated cable lat pulldown neutral bar 120-150 5x2 sets each  | seated lat pulldown machine 150-180 5x2 sets each | 225-255 5x1 sets each
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-435x1
Vertical Push bw dips 5x2 sets | weighted dips 45lb 5x8 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* the lat pulldowns on the cable station was not a good idea. i was using my spinal erectors to get full bottom ROM and they end up feeling used. the 405 went up explosively fast like any other 455 day but i feel the DOMS on my erectors.  if i have a little form mistake and end up grinding 455, i might get in trouble. 435 was not a problem.
* have to stick to what works for me without tiring my core - hammerstrength rows, lat pulldown on machine (the resistance only goes up and down and no chance of me rocking it back and down), dips for upperbody push but with sensible intensity and volume otherwise i will get my left elbow soreness back quickly.

Tue Jun 6

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 45lb 5x4 sets 
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets | 4x45lb+35lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* high volumes of rowing because i feel very strong on these right now. i could have been doing 5x8s with 5 plates but my left arm is 10lbs weaker.

afternoon
Squats paused full squats 315s-365-405-455#201 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull lat pulldown machine 120-150-180-195-225-240 5x1 sets each
Horizontal Pull hammerstrength iso row 4x45lb+35lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still felt a little fatigue on my lowerback but was not bad enough to make my squat form uneasy. 455 was not very heavy and added singles of 405 as backoff volume sets.

Wed Jun 7

morning
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated 4x45lb+35lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

* no more fatigue on the lowerback. i'm just a little tired from the 405s yesterday. dips still doing well and not damaging my left elbow. might get to 90lb within weeks.

afternoon
Squats paused full squats 315s-365-405-455#202
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated 4x45lb+35lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

Thur Jun 8

afternoon
Squats paused full squats 315s-365-405 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated standing double arm 3x45lb 5x8 sets
Calves seated calf raise soleus 6x45lb+25lb 5x2 sets

Fri Jun 9

afternoon
Squats paused full squats 315s-365-405 | 405 1x5 sets
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull latpulldown machine 150-180-195-225 5x1 sets each
Horizontal Pull hammerstrength iso row pronated standing double arm 3x45lb 5x4 sets | 3x45lb+25lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Sat Jun 10

afternoon
Squats paused full squats 315s-365-405
Vertical Push bw dips 5x2 sets | weighted dips 70lb 5x2 sets 
Vertical Pull latpulldown machine 180-195-225 5x2 sets each
Horizontal Pull hammerstrength iso row pronated one arm 5x45lb 5x1 sets | 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* tired from the multi 405x1s. even my calves are weak.