541
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2017, 10:22:13 pm »
^ pause works but it is very draining and will burn you out fast if you dont pace yourself well.
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542
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2017, 10:01:59 am »
July 9-15, 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 2 of 4
Sun July 9
morning
Squats 315s
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set
* resting squats this morning. did lots of walking yesterday afternoon to get some good sun. also did isolation training for front shoulders. cannot tire my back doing shoulder pressing so decided to just go light and volumes on front cable raise.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set
Mon July 10
morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x1 sets each
Vertical Pull standing one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x2 set
* still staying lean at 200-202lb. not even close to getting a 455 paused when i don't feel thick. shoulders and arms looking yoked but thats about it. lean and weakish. i might be able to pull off a lean 205-207 but that means i have to go caloric excess and cardio up to not pile on the BF%. might give it a try when i get tired of topping off again at 405.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-17.5-20-22.5 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 set each
Tue July 11
morning
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25 20x1 sets each
Vertical Pull standing one arm cable front raise 10-15 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb, 2x45lb+35lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+35lb, 5x45lb 20x1 set each
* my calves are very strong lately. 5x45lb x20 reps with full ROM. no hands on the machine. can't maintain this daily but good to know that i progressed well doing sets of 20s.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25-30 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x1 sets each
Vertical Pull bw chins neutral 10x4 sets
Calves seated calf raise soleus 5x45lb 20x1 set
Wed July 12
morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull bw chins neutral 10x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets | 2x45lb+35lb 20x1 sets
Calves seated calf raise soleus 5x45lb 20x1 set each
* 20 reps of cable front raises are taking a lot of time. i cannot do uncontrolled reps because i might wreck my shoulders. i do not get any core crushing fatigue from it so i cant complain.
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull standing one arm cable lateral rows 10-15 20x2 sets each
Vertical Pull one arm cable rows 35-40 20x2 sets each
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each
Thur July 13
morning
Squats 315s-365-405 | 225 20x1 sets
Vertical Push bw dips 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x1 sets
Horizontal Pull cable rows one arm 25-30 20x2 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each
* took a 1 day vac from work. lifted this morning. legs feel very coordinated from the 225x20 yesterday. did it again. not a problem.
* i'm starting to feel more comfortable using the onion grip on the cable row machine for my pulling movements. i can feel better back contractions and ROM if my pull holding on to that little bulb onion looking thing. feels like all the pulling effort can be focused on one little object.
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull cable rows one arm 25-30 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
Fri July 14
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Pull cable upright rows 25 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
Sat July 15
afternoon
Squats 315s-365s
Vertical Pull cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm cable rows 25-30 20x2 sets each | 40 20x1 sets
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
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 2 of 4
Sun July 9
morning
Squats 315s
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set
* resting squats this morning. did lots of walking yesterday afternoon to get some good sun. also did isolation training for front shoulders. cannot tire my back doing shoulder pressing so decided to just go light and volumes on front cable raise.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set
Mon July 10
morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x1 sets each
Vertical Pull standing one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x2 set
* still staying lean at 200-202lb. not even close to getting a 455 paused when i don't feel thick. shoulders and arms looking yoked but thats about it. lean and weakish. i might be able to pull off a lean 205-207 but that means i have to go caloric excess and cardio up to not pile on the BF%. might give it a try when i get tired of topping off again at 405.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-17.5-20-22.5 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 set each
Tue July 11
morning
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25 20x1 sets each
Vertical Pull standing one arm cable front raise 10-15 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb, 2x45lb+35lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+35lb, 5x45lb 20x1 set each
* my calves are very strong lately. 5x45lb x20 reps with full ROM. no hands on the machine. can't maintain this daily but good to know that i progressed well doing sets of 20s.
afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25-30 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x1 sets each
Vertical Pull bw chins neutral 10x4 sets
Calves seated calf raise soleus 5x45lb 20x1 set
Wed July 12
morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull bw chins neutral 10x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets | 2x45lb+35lb 20x1 sets
Calves seated calf raise soleus 5x45lb 20x1 set each
* 20 reps of cable front raises are taking a lot of time. i cannot do uncontrolled reps because i might wreck my shoulders. i do not get any core crushing fatigue from it so i cant complain.
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull standing one arm cable lateral rows 10-15 20x2 sets each
Vertical Pull one arm cable rows 35-40 20x2 sets each
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each
Thur July 13
morning
Squats 315s-365-405 | 225 20x1 sets
Vertical Push bw dips 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x1 sets
Horizontal Pull cable rows one arm 25-30 20x2 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each
* took a 1 day vac from work. lifted this morning. legs feel very coordinated from the 225x20 yesterday. did it again. not a problem.
* i'm starting to feel more comfortable using the onion grip on the cable row machine for my pulling movements. i can feel better back contractions and ROM if my pull holding on to that little bulb onion looking thing. feels like all the pulling effort can be focused on one little object.
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull cable rows one arm 25-30 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
Fri July 14
afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Pull cable upright rows 25 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
Sat July 15
afternoon
Squats 315s-365s
Vertical Pull cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm cable rows 25-30 20x2 sets each | 40 20x1 sets
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each
543
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2017, 05:15:07 am »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.
544
Nutrition & Supplementation / Re: caffeine/preworkout/energy drinks
« on: July 06, 2017, 07:02:52 pm »
600-800mg per day. everyday. 
545
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 02, 2017, 10:00:16 pm »
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
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
546
Progress Journals & Experimental Routines / Re: I still have chance at 40 SVJ?
« on: June 29, 2017, 11:35:33 pm »Any reason why you don't deadlift? Imo you could benefit from additional P-chain work, esp a big compound movement.
Squatting heavy is good but I believe from your video of 315 (the amount your knees go over your toes) and your front squat:back squat ratio you are quad dominant, maybe even very quad dominant. This sets you up for injury if you play sports and I don't believe you can get to a 40" SVJ without a good quad:p-chain balance.
deadlifting very heavy weights is almost always counter productive to explosiveness. quads+glutes are the prime movers of quick sporting movements.
i am not against p-chain work. i do volumes of GHR raises.
go to a track meet. the fastest and most explosive athleltes are all quadzillas.
547
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 29, 2017, 10:44:43 pm »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.
548
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2017, 09:39:42 am »
Jun 25 - July 1, 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 4 of 4
Sun Jun 25
morning
Squats 225 5x4 sets
Vertical Push bw dips 5x4 sets, 20x1 sets
Vertical Push overhead press 95lb 20x1 sets | 85lb 20x4 sets
Vertical Pull seated lat machine pulldown 135 20x2 sets
Horizontal Pull one arm db rows 50lb 20x4 sets
Calves seated calf raise soleus 3x45lb 20x1 sets | 4x45lb 20x2 sets
* lower right spinal erector now completely recovered. will go 405 later and start the building process again. these 20 reppers with ~50% top working weight is still working. i get to build the muscles while keeping fatigue low on the core because of the lighter weights used. its tiring and mentally challenging at the start but i eventually found a way to get them done.
* another benefit of these lighter weights is the full range of motion no matter if its the 1st or 20th rep. still not bb style lifting because i still push explosively and rest long. i felt serious doms pain but it starting to feel tolerable now.
afternoon
Squats 315-365-405
Vertical Push bw dips 5x2 sets, 20x2 sets
Vertical Push overhead press 85lb 20x3 sets
Horizontal Pull one arm db rows 50lb 20x2 sets
Calves seated calf raise soleus 3x45lb 20x2 sets | 4x45lb 20x1 sets
* thought i can get a 4th set of 20s on the 85lb but the 3rd set was already very tiring. squats felt normal and strong. could get 455 but don't want to go too intense right away. maybe by tue or wed if all stays the same.
Mon Jun 26
morning
Squats 315s
Vertical Push overhead press 85lb 20x4 sets | 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 135-150-165-180 20x1 sets each
Horizontal Pull one arm db rows 50lb 20x1 sets
Calves seated calf raise soleus 3x45lb, 4x45lb 20x2 sets each
* feeling very much normal now. a bit more caloric excess the morning with these smoked bbq ribs from sundays food trip.
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x2 sets | 95lb 20x2 sets
Vertical Pull seated lat machine pulldown 165 20x2 sets
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
* will go with 225x20s on the backoff of the squats for volume work. stopped at 10 for now because i'm coming from a strained erector mini-injury.
Tue Jun 27
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Vertical Pull seated lat machine pulldown 150-165 20x1 sets each
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
* i'm leaning a bit from 206-208 down to 204ish. volumes are burning more calories. will up the protein a bit more for caloric excess.
afternoon
Squats 315s-365-405
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets
Vertical Pull bw chins neutral bar 10x4 sets
Calves seated calf raise soleus 5x45lb,6x45lb 5x1 sets each | 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
* the 225x10 this morning did not work. i did not recover from it. felt stronger than the morning but not 455 strong.
Wed Jun 28
morning
Squats 315s-365-405
Vertical Push overhead press 95lb 20x4 sets
Vertical Pull seated lat machine pulldown 135-150 20x1 sets each
Horizontal Pull one arm standing cable rows 65lb 10x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+35lb 20x1 sets
* i like the standing cable rows over the bent over db rows because i get dizzy quickly when i'm not leveled. seems to get worst as i get older. squats felt normal. i'm low on the BW so i have to catch up on calories again.
afternoon
Squats 315s-365-405
Vertical Push overhead press 95lb 20x1 sets | 105lb 20x2 sets
Horizontal Pull one arm standing cable rows 55lb 20x1 sets | 60lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+35lb 20x2 sets | 4x45lb+10lb 20x1 sets
Thur Jun 29
afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets
Vertical Pull seated lat machine pulldown 150-180 20x1 sets each
Horizontal Pull hammer strength iso row single arm 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+10lb, 4x45lb+25lb 20x2 sets each
Fri Jun 30
afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets
Calves seated calf raise soleus 4x45lb+10lb 20x2 sets
Sat Jun 1
afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x2 sets
Vertical Pull bw chins neutral grip 10x4 sets
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
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 4 of 4
Sun Jun 25
morning
Squats 225 5x4 sets
Vertical Push bw dips 5x4 sets, 20x1 sets
Vertical Push overhead press 95lb 20x1 sets | 85lb 20x4 sets
Vertical Pull seated lat machine pulldown 135 20x2 sets
Horizontal Pull one arm db rows 50lb 20x4 sets
Calves seated calf raise soleus 3x45lb 20x1 sets | 4x45lb 20x2 sets
* lower right spinal erector now completely recovered. will go 405 later and start the building process again. these 20 reppers with ~50% top working weight is still working. i get to build the muscles while keeping fatigue low on the core because of the lighter weights used. its tiring and mentally challenging at the start but i eventually found a way to get them done.
* another benefit of these lighter weights is the full range of motion no matter if its the 1st or 20th rep. still not bb style lifting because i still push explosively and rest long. i felt serious doms pain but it starting to feel tolerable now.
afternoon
Squats 315-365-405
Vertical Push bw dips 5x2 sets, 20x2 sets
Vertical Push overhead press 85lb 20x3 sets
Horizontal Pull one arm db rows 50lb 20x2 sets
Calves seated calf raise soleus 3x45lb 20x2 sets | 4x45lb 20x1 sets
* thought i can get a 4th set of 20s on the 85lb but the 3rd set was already very tiring. squats felt normal and strong. could get 455 but don't want to go too intense right away. maybe by tue or wed if all stays the same.
Mon Jun 26
morning
Squats 315s
Vertical Push overhead press 85lb 20x4 sets | 95lb 20x1 sets
Vertical Pull seated lat machine pulldown 135-150-165-180 20x1 sets each
Horizontal Pull one arm db rows 50lb 20x1 sets
Calves seated calf raise soleus 3x45lb, 4x45lb 20x2 sets each
* feeling very much normal now. a bit more caloric excess the morning with these smoked bbq ribs from sundays food trip.
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x2 sets | 95lb 20x2 sets
Vertical Pull seated lat machine pulldown 165 20x2 sets
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
* will go with 225x20s on the backoff of the squats for volume work. stopped at 10 for now because i'm coming from a strained erector mini-injury.
Tue Jun 27
morning
Squats 315s-365-405 | 225 10x1 sets
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Vertical Pull seated lat machine pulldown 150-165 20x1 sets each
Horizontal Pull hammerstrength iso row double hand 2x45lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x2 sets
* i'm leaning a bit from 206-208 down to 204ish. volumes are burning more calories. will up the protein a bit more for caloric excess.
afternoon
Squats 315s-365-405
Vertical Push overhead press 85lb 20x1 sets | 95lb 20x1 sets
Vertical Pull bw chins neutral bar 10x4 sets
Calves seated calf raise soleus 5x45lb,6x45lb 5x1 sets each | 4x45lb 20x2 sets | 4x45lb+25lb 20x1 sets
* the 225x10 this morning did not work. i did not recover from it. felt stronger than the morning but not 455 strong.
Wed Jun 28
morning
Squats 315s-365-405
Vertical Push overhead press 95lb 20x4 sets
Vertical Pull seated lat machine pulldown 135-150 20x1 sets each
Horizontal Pull one arm standing cable rows 65lb 10x1 sets
Calves seated calf raise soleus 4x45lb 20x2 sets | 4x45lb+35lb 20x1 sets
* i like the standing cable rows over the bent over db rows because i get dizzy quickly when i'm not leveled. seems to get worst as i get older. squats felt normal. i'm low on the BW so i have to catch up on calories again.
afternoon
Squats 315s-365-405
Vertical Push overhead press 95lb 20x1 sets | 105lb 20x2 sets
Horizontal Pull one arm standing cable rows 55lb 20x1 sets | 60lb 20x2 sets
Calves seated calf raise soleus 4x45lb 20x1 sets | 4x45lb+35lb 20x2 sets | 4x45lb+10lb 20x1 sets
Thur Jun 29
afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets
Vertical Pull seated lat machine pulldown 150-180 20x1 sets each
Horizontal Pull hammer strength iso row single arm 3x45lb 20x2 sets each
Calves seated calf raise soleus 4x45lb+10lb, 4x45lb+25lb 20x2 sets each
Fri Jun 30
afternoon
Squats 315s-365-405
Vertical Pull bw chins neutral grip 10x4 sets
Calves seated calf raise soleus 4x45lb+10lb 20x2 sets
Sat Jun 1
afternoon
Squats 315s-365-405
Vertical Push standing overhead press 95lb 20x2 sets
Vertical Pull bw chins neutral grip 10x4 sets
Calves seated calf raise soleus 4x45lb+15lb 20x2 sets
549
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 18, 2017, 11:26:40 pm »
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
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
550
Nutrition & Supplementation / Re: Crazy Physique Transformations
« on: June 13, 2017, 09:54:03 am »
this guy will turn back to bruce banner soon.
eddie hall - 6'3.5 427lb 29yr old. announces retirement from WSM. good for him. i don't think the body can take that much substance abuse without breaking.
eddie hall - 6'3.5 427lb 29yr old. announces retirement from WSM. good for him. i don't think the body can take that much substance abuse without breaking.
551
Basketball / Re: NBA 2016-2017 Season
« on: June 12, 2017, 11:48:32 pm »
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.
552
Basketball / Re: NBA 2016-2017 Season
« on: June 12, 2017, 11:41:59 pm »
lebron just plowing and plowing like a boss.
554
Basketball / Re: NBA 2016-2017 Season
« on: June 12, 2017, 10:16:05 pm »
refs slowing down the game... give kyrie more time to fix himself. otherwise, warriors blowout again after bron runs out of gas.
555
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2017, 09:24:28 am »
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
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