Adarq.org

Dec 4-10, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 4

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
standing one arm cable rows - 60lb 10x1 sets | 70lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Dec 5

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 80lb 5x1 sets | 90lb 5x1 sets |  100lb 5x1 sets | 80lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw chins 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
chins 90lb 3x1 sets | bw 10x1 sets
seated calf raises soleus 6x45lb 5x4 sets

* ohp feeling strong. will go light x10s in the morning, then 165lb 5x 2-4 sets in the afternoon. will also use the hammer strength seated iso rows soon.

Tue Dec 6

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x1 sets | 100lb 5x1 sets | 90lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 165lb 3x1 sets | 155lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 4x45lb 5x1 sets

* horizontal pulling on the hammerstrength felt great. will build up the volume on these again. i know how 165lb on the overhead press feels like now. it's not impossible to make more progress. just need to put effort on the volume work to get thicker and thicker.

Wed Dec 7

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 115lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took down the reps of the 315 backoffs. so cold this morning.

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 160lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb+25lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Thur Dec 8

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Fri Dec 9

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 1x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets
dips bw 10x1 sets | bw 20x1 sets

Sat Dec 10

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Nov 20-26, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  198-200lb

Sun Nov 20

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 100lb 7x3 sets
dips 70lb 5x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 7x3 sets

* will continue going heavy on dips and go on maintain. 90lb 5x2 sets if i can before burning out. then will switch to weighted chins. rows will go maintain too.
* will use the loading: 5x2 sets maintain, 5x4 sets to progress to 7x3 sets, 7x3 sets to progress to 7x6 sets or 8x5 sets. 8 rep set will be max when using heavish weight.

Mon Nov 21

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm cable rows 100lb 7x3 sets
dips 70lb 5x4 sets| bw 10x2 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* upperbody horizontal pull now tired. will maintain. build up the intensity on vertical pull.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x2 sets
dips 70lb 5x2 sets | bw 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Tue Nov 22

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x1 sets
dips 70lb 5x1 sets| bw 10x4 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x8 sets | 105lb 10x1 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Wed Nov 23

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145 5x4 sets | 105lb 10x1 sets
dips bw 10x4 sets
chins bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x6 sets | 110lb 10x1 sets
chins bw 10x1 sets
dips bw 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Thur Nov 24

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x8 sets | 120lb 10x2 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* overhead pressing still progressing. it would be nice to top out at 185x5s but adding 5-10lb on this exercise makes it so much heavier. todays 8th set of 150lb did not feel very heavy. some slowing down on the left arm as usual. i might get 155lb 5x 2-4 sets next time. BW still at 198-200lb and with still visible 6 pack of abs.
* squats and upperbody pulling on maintain for now until i get my overhead press to stall. rows at 100-120lb is at a good spot anyway. weighted pullups at 90lb is also decent already. 185lb OHP is going to be awesome.

Fri Nov 25

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 150lb 5x1 sets | 180lb 5x1 sets

Sat Nov 26

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 150lb 5x2 sets | 180lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 180lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* this long holiday weekend is starting to make me tire a bit. very rarely do i do 2x/day workout throughout the week.  i'm getting more sleep but waking up a little because my deltoids spasm a little.

You look broad like a barndoor. Damn. 

thanks. my favorite combo for really thickening the back is heavy sets of single arm machine or db rows, and high volumes of moderate-light cable rows. and chins. weighted chins.

this might have been the only good thing that happened to chicago in a long time   

they were also so close to being beat by a home run on the last play.

^^ back loox hyooge.

thanks. one good thing that worked well is building a solid strength base with weighted neutral chins. other forms of lat/back work does not feel as "solid" to use a lot of resistance.

Oct 30 - Nov 5, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  194-198lb

Sun Oct 30

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
one arm db bent over rows 80lb 5x1 sets | 90lb5x1 sets | 100lb 5x1 sets | 90lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x4 sets
one arm cable upright rows 55lb 5x4 sets
seated lat pulldown wide grip 105lb 10x1 sets | 120lb 10x1 sets
seated calf raises soleus 5x45lb 10x4 sets
situps 20lb 10x1 sets

* upperbody push still tired. rows are starting to feel smoother. squats are recovered now and will lift more soon.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets | 345lb 5x1 sets
one arm db bent over rows 100lb 5x4 sets
one arm cable upright rows 55lb 5x1 sets | 60lb 5x1 sets | 70lb 5x2 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x1 sets | 135lb 10x1 sets

* used the cables in the multi cable station instead of the lifefitness. smoother machine makes the weight feel lighter. my side delts are getting thicker now. skipped the overhead press. superset of 20x4 + 40x4 is a bit too much for daily lifting.

Mon Oct 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets |
one arm cable upright rows 70lb 5x1 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 20lb 10x1 sets

* took some body pics to see if my 10 reppers are doing some body reshaping. i'm doing volumes of little compounds because i can keep myself lean-ish at 195lb BW without doing cardio. i have decent spinal erectors (3x45lb weighted back extensions) but it looks like they are non-existent on my back pick. don't want to go high volumes on these because they weaken the squat a lot when sore.
* i grew my hair for weeks now. don't like being asked if i'm on gear. 

bw198lb. little spinal erectors. rhomboids are boss


afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets 
one arm cable upright rows 70lb 5x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 27.5lb 10x1 sets
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

Tue Nov 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
standing barbell over head press 125lb 5x2 sets 
one arm cable upright rows 60lb 10x2 sets
chins 70lb 5x1 sets | bw 10x2 sets

* weighted chins at 70lb felt alright. i need to organize my little compound lifts so i don't burn out my left elbow. i do not have any injury on this but anything high intensity for too long tenderizes it and shortens the ROM.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x2 sets | 125lb 10x1 sets   
chins 70lb 5x1 sets
one arm cable upright rows 60lb 5x2 sets | 70lb 5x2 sets 
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

* did all the squat sets with 2 min quick breaks. leg day at the gym and a lot of people were waiting on me. still felt alright.

Wed Nov 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | 125lb 5x1 sets | 105lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x4 sets | 5x45lb 5x2 sets | 4x45lb 10x2 sets
hammerstrength iso row narrow grip neutral 3x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* bw 196lb overhead press now recovered.

Thur Nov 3

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* took a day of vacation from work and will only do thur-sat night this week starting tonight. i messed up on the upright rows because i was doing them using 70lb using mostly my posterior delt + back. i was pulling to the side+up and then to back. this was an advantageous position against the resistance. did them today pulling up and side with my upperbody completely flat/parallel to the cable. so much harder now. feels awkward too. cannot use heavy weight on this. still doing it for the side delts. still a little compound lift. can't be too bad.
bw chins 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
standing barbell over head press 125lb 5x4 sets
chins 70lb 5x1 sets | bw 10x2 sets

* misplaced my straps and was not able to go heavier on the rows because of grip.

Fri Nov 4

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Nov 5

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
bw chins 10x1 sets

you are under a lot of stress to be craving so much carbs. take it easy before you bloat up, get heavy and lift weaker. then you go mental. 

435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.

thanks.

yes. it gave me back good confidence in lifting anything over 405 at a leanish bw. a routine 200kg paused squat top set at a sub 10%bw is not a bad place be stuck at.

i'm trying to stay within the calculated 38-40" SVJ using a paused squat (honest and easily repeatable form. squat. hold. go up), so when i feel that it's about that time again to go jumping, i can still muscle up some decent 2-handers.

talking about fat:

198lb this morning. less side fat. face still looks normal.



205lb weeks ago. more fat on the sides. same abs.



180lb- face looks dried up. looks unhealthy. eye sockets too deep. i was jumping best at low-mid 170s. trying to do the same this time around without looking like im 170lb.