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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.

so much hype for cleveland.

in the end, people will just blame GSW for having a super team and it's not a healthy competition.

Spurs vs Cavs would have been more interesting.

 

Well... big changes lately for me life in general wise. Not going to let it keep me down. Resolving to start logging more to keep myself accountable. Really need to play more ball to stay bouncy as well.

Squatted tonight at 181lbs BW.

Back Squat
bar x12, 135 x10, 225 x6, 315 x3, 365 x1, 405 x1,425 x1
385 x3, 385 x3, 365 x3, 365 x3, 365 x3. Not bad.

Front squat:
265 x5, 295 x3, 315 x1! FINALLY! Got it easier than expected to, shold have repped it twice. Then finished with 275 x3, x3.

Circuit assistance work. Went for more heavier/less reps on the unilateral work tonight. we'll see how that feels tomorrow.

good things happen to lean 5'10s that squat 425s. 

edit - scoob, ChrisM only has a 90" standing reach and look how easily above the rim he is getting.

May 28 - Jun 3, 2017

Full Squats - Paused - Maintenance
455 #200 | 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

May Week 5 of 5

Sun May 28

morning
Squats paused full squats smith 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 4x45lb 5x2 sets | 4x45lb+25lb 5x4 sets
Vertical Push smith machine inclined narrow bench press 135-185-225 5x2 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did the morning squat routine on the smith to not tire the stabilizing muscles and get good quads and glute action. chest press on the smith feels very comfortable. i can get this to 245-275 before end of 2017 and 315 within a year. the 225 was not very heavy. feet also elevated to prevent lowerback tension. doing these chest pressing narror to minimize chest involvement and give the weight to the tris and ant delts.

afternoon
Squats paused full squats 315s-365-405-455#198
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x4 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets
Vertical Pull seated lat machine pulldown 225 5x2 sets

* skipped the calf machine because of too many peeps using it. did the 455 paused outside of the power rack. squat cage is busy. 455 was easy. might be able to do 4 singles until wed.

Mon May 29

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 50-60 5x2 sets each | 70 5x8 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets 
Vertical Pull seated lat machine pulldown 225 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did not feel very strong on the 405. would get a 435 but it would feel near max. skipped it and will keep this routine for mornings. il 455 later. i hope the gym is not very busy on this holiday monday.

afternoon
Squats paused full squats 315s-365-405-455x0-435x1 | 365 1x10 sets | 315 1x5 sets
Horizontal Pull one arm standing cable rows 70 5x2 sets | 75 5x8 sets 
Vertical Push smith machine inclined tricep bench press 225 5x4 sets 
Vertical Pull bw chins 1x20 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* i was feeling normally strong on the 405 and would have done the 455 outside of the rack if i had too judging by the explosiveness of the 405. i messed up on the valsalva. i did not eat enough air. i knew i screwed it up because i just folded after i got out of the pause. luckly i was inside the cage with the pins set. did not even fight anything with my legs. reracked and did the 435 a few mins after. felt like total shit because i wasted a perfectly good afternoon - did so many singles of 365 to iron out form with 30-45sec resets. the reps after 5-6 felt 20-30lbs lighter.  the 315 singles felt like an empty bar.
* my tricep bench press is solid. started at 225 without a problem. i took it easy with the chins since i'm already taxing my elbows with heavy bench pressing. if it worked for the squats, i did it again - 20 singles with secs in between. last time i did this with the chins, i got calve tightness because of so many landings. smarter this time and step down to a plyo box.

Tue May 30

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets | 100 1x5 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x2 sets | 255 1x5 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* 365 single volume yesterday did not tire me. 435 strong this morning. good sleep and strong breakfast, i should be 455#199 later and another on wed for 200 before the 4-night wed-sat work week.
* 255 singles on the tricep bench was not very heavy. could get 265s but not at 275 yet.

afternoon
Squats paused full squats 315s-365-405-435x1
Horizontal Pull one arm standing cable rows 75 5x8 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

*  was not happy with the explosiveness of the 405.  DOMs from the 365 singleshowed up. i got an easy 435 but would have been a grinder if i put 455. good thing that i took it easy. calf raises are strong again.
* i'm getting better DOMS on my mid back doing rows on cables. it does not look as cool as 5-6 plates on the hammerstrength machine but these 75-100lb cable resistance works the back muscles more.

Wed May 31

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-455#199 | 365-385-405 1x5 sets each. 30 sec rests
Horizontal Pull hammerstrength iso row pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squat plan worked. did volumes of singles. 405s were not very heavy. will go 435s next time i feel this strong.

Thur Jun 1

afternoon
Squats paused full squats 315s-365-405 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push BW dips 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri Jun 2

afternoon
Squats paused full squats 315s-365-405-455#200
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets
Vertical Push BW dips 5x4 sets | standing bb shoulder press 135 5x4 sets
Vertical PullBW chins 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got almost 7hr daytime sleep and felt very good. 455 was still heavy but not a back breaking grind. calves still tired and not 7 plate strong even after 2-days.

Sat Jun 3

afternoon
Squats paused full squats 315s-365-405-435x1 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets
Vertical Push BW dips 5x8 sets
Vertical PullBW chins 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets