Adarq.org

Sept 18-26 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 18

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets | 325lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb skipped | 5x45lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets
weighted situps 20lb db behind head 10x1 sets

* my shoulder landmine press is back. will not go heavy too fast this time.. my weak link showed up and that little oblique muscle is so annoying when its busted.
* paused 1RM calculated at 430lb using the 365x5 (85%RM) this morning. did more backoffs just to see how fatigued i'll be this afternoon. if i can maintain paused 85%x5s, i'll be looking really good to hit mid 400s again before end of this year. i'm also a lot leaner this time around. 
* horizontal pulling will now go moderate-light. i'm not using the straps on the db rows because the damn thing is hard to use. i'l use the straps in the hammerstrength machine instead.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb 5x1 | 5x45lb 10x2 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets
weighted situps 20lb db behind head skipped

* i was stronger this morning but was still able to do 365 and 345 x5s. i'l add some vertical pulling as soon as my oblique becomes pain free. my right side midsection feels like its going to rip in half when i tried doing chinups a few days ago.

Mon Sept 19

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
weighted situps 20lb db behind head skipped

* i can feel my right oblique still tensing bad while i was pushing with my left hand. i cannot go heavier than 70lb until im confident that i won't break this little muscle again.
* squat going as planned. 345lbx5 after the 365lb was not very heavy.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* squats are doing well. not tiring but also not overshooting yet. beefing up my caloric intake/protein gradually.
* it's about time i made some progress in my seated calf raises. did 6 plates today (no hands for leverage) and got a clean 10 paused reps.
* cheated a bit on the shoulder landmines on the 70lbx5s. i used my free right hand to push against my previously busted oblique just to make sure this little thing does not blow up again. it works. on the last reps when im starting to tense my midsection, the hand pushing on the oblique is keeping it from twisting.

Tue Sept 20

morning
paused full squats 315-365-405 | 375b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x2 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* 375x5 paused was not near max. did them inside the cage with safety pins just in case. il do 20 total sets of 375x5 and move up to 385x5.  not hitting the 5th single does not count. thats mid october'ish if i'm able to do them 2x/day on non-working days.  plan can change if this afternoon's 375x5 is still not very heavy.

afternoon
paused full squats 315-365-405 | 375b 5x1 sets#2 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
hammerstrength iso-high row machine 2x45lb 5x1 sets | 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets

* 375x5 this afternoon felt the same as this morning. not too heavy but still not confident enough for 385x5. the first 2-3 reps of 385 will probably be easy and then the last 2 will be both a grinder - not something i'd like to do daily. will stick to the plan for now while i'm waiting for my bw to increase to 205lb+. proteins back to 200g+/day again.
* used another hammerstrength row machine. you pull with elbows to the side and down. did them after the db rows.

Wed Sept 21

morning
paused full squats 315-365-405 | 385b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb skipped | 100lb skipped
one arm barbell lever shoulder press 50lb 5x1 sets | 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-high row machine 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets

* was not able to stop myself from trying 385x5. the 4th paused single was still a good rep. the last one was a little bit of a crawl but nothing back breaking. i can still go for another 385x5 this afternoon. work night starts later and il just do 345-365x5 depending on how tired i get.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#2 | 345lb 5x1 sets 
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-low row machine 3x45lb 5x1 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets, 10x2 sets

Thur Sept 22

afternoon
paused full squats 315-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets
hammerstrength iso-high row machine | 3x45lb 5x2 sets | 4x45lb 5x1 sets

* tired from sleep pattern change.

Fri Sept 23

morning
paused full squats 315-365-405 | 385b 5x1 sets#3 | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 skipped
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* will have a midday meeting so modified my night shift work schedule. was able to take a few hour nap after 1am and lifted at 6am. i was feeling a lot better that yesterday afternoon. the 345x5 thursday afternoon felt like 365+. it's most likely from the schedule change.
* broken right oblique from the shoulder landmine press is fully healed. i'm back at again.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#4 | 345lb 5x1 skipped 
one arm barbell lever shoulder press 70lb 5x1 sets | 80lb 5x2 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets

* the post and pre workout naps are just as important. after i lift the 385x5 this afternoon 6pm, i will not get my nap until 8:30am the following day. even with 7hrs after that, i'm still weak on the afternoon.
* 09/24 - 3pm. work up from 8-2pm sleep. paused squats - will adjust ramping warmup and add more reps. see if i that works in making me stronger for top and backoff set. i hate feeling weak after good sleep. 

Sat Sept 24

afternoon
paused full squats 315x(3-3-2)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x2
hammerstrength iso-high row machine 3x45lb+25lb 5x2 sets | 3x45lb 5x2 sets, 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* multi 315s for better warmup worked a little to make top 405 single not very heavy but still felt weak for 385x5s. will get it sunday morning. il take a video too.

Sept 4-10 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Sept 4

morning
paused full squats 315s-365
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 25lb-50lb 5x1 sets each | 75lb 2x1 sets | 50lb 10x1 sets

* lowerback still feeling crushed from the smith tricep press. did barbell lever press (landmine) to see if these feel better. its less compression on the lower back because i'm distributing the load to both legs. i'm also using a lot less weight. movement feels natural and comfortable. hits the right muscles too - ant deltoid and triceps. i really hope my lowerback does not get jello from these.
* took a vid of my db rows but messed up on the close up. i'm hitting full ROM on the top because i cannot pull my elbow any higher. i'm weaker on the left arm. my right can 110lbx10. i can probably 5s 120 too with my right but i cut the bottom ROM a little because the 110-120db are too fat - i have to stand on a aero box to extend ROM. my gym maxes at 120-125lb dbs. the wrist wraps help a lot on the planting arm (holding the thinner 40lb db) and the wraps also help soften up the db resting on the pulling arm.

100lb bent over db row
<a href="http://www.youtube.com/watch?v=PLOoiPSFqLk" target="_blank">http://www.youtube.com/watch?v=PLOoiPSFqLk</a>

afternoon
paused full squats 315s-365-405
bent over db row 100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets

* got lazy since tue last week (6 days ago) to buy c4 preworkout. i was sleeping a lot longer due to drop in caffeine. finally had time and got some this afternoon. worked nicely. had to confess, when i was lifting 440-455 years back daily at 205-210bw, i was taking ds craze preworkout until my wife got rid of it because of the meth like substance (1-2 dymethyl) in the ingredients. lol.  i guess these preworkout really work.
* barbell levers are awesome. will stick to these if my back stays strong.

100lb bent over db row  this afternoon - better angle
<a href="http://www.youtube.com/watch?v=U3xCd_Isoug" target="_blank">http://www.youtube.com/watch?v=U3xCd_Isoug</a>

Mon Sept 5

morning
paused full squats 315s-365-405
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 75lb 5x1 sets

* my rows are still strong even with daily 100lb db. i will buy some straps from amazon and hit 110-120lb soon. im favoring using db rows instead of the hammer strength machine rows because loading 8x 45lb plates is too much compared to just grabbing a 100lb db and hitting the reps right there.
* my bw is dropping to 200-202lb now because i'm not overfeeding myself. i'm ok with this as long as i don't loose my paused 405. i can prioritize 425-440-455 at some point if i took everything else out of my routine. my cns can only dish out so much.
* i actually thought getting my bw up to 205-210 is an automatic paused 440-455lb. i was wrong. my quad thickness is still there. my back to back 315x20s is still there. il get whats missing another time. i like looking thick right now.
 
afternoon
paused full squats 315s-365-405
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 60lb 10x2 sets

Tue Sept 6

morning
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x2 sets
seated calf raises soleus 5x45lb 5x4 sets
weighted situps db 2x25lb 10x1 sets

* upperbody pressing still friendly on my lowerback. i'm also sure that i'm not using very light weight. i was tiring on the 8th rep +. did some backoff set on my squats too. 225 felt like an empty bar compared to the usual 315 backoffs. did it this way to really avoid fatigue build up. i'm very strong right now. can't mess it up.

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 5x1 sets | 110lb 5x1 sets | 120lb 5x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 75lb 10x1 sets | 75lb 5x2 sets
bw chins 5x1 sets

* the 10s of paused 225lb backoff squats feel great. maybe accumulating these daily will add mass to my legs at some point with very low risk of fatigue.
* i maxd out on the db rows at 120lb and i still get very clean reps. my left hand grip dies faster but 5 reps is not a problem.
* the barbell levers are working without killing my back. its like a vertical version of my bent over rows. tripod using both legs and a planting arm. in the case of the lever, its the landmine harness holding the other end of the barbel doing the balancing work for me. if this upperbody routine holds for 1-2 more weeks without killing my 405, il put some time doing these to build massive shoulders and triceps. as long as i'm not building uppertraps and chest, im happy.

Wed Sept 7

morning
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* first time in months that i warmed up with a single 315 and hit 365 right away. its usually 2-3 singles of 315 until it feels very light. on my peak, i was doing the 315-365-405 in one smooth transition resting only as i'm changing the weights.
* the barbell lever shoulder press is fantastic. i'm not crushing my lower back at all. i can really put the stabilizing tension to my plantar flexed calves and really put a solid base for the strict shoulder press. i don't push press the exercise. i'm already at 80lbx5 today. looking forward to moving 4x25lb plates.
* since i'm down to bw 200 this week, i might as well thicken my abs. im adding my weighted abs back to my routine. not doing them with plate behind the head like last tim - it broke me. hyperextended my traps and took pain killers at some point so i can support the squat bar without passing out from the pain. 

afternoon
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 80lb 5x1 sets | 90lb 5x2 sets
weighted situps 2x25lb kb 10x1 sets

Thur Sept 8

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 80lb 5x2 sets | 70lb 10x1 sets
weighted situps 2x30lb kb 10x1 sets

* strongest thursday i had in months. the first single of 315 already felt very explosive. i added another warmup single just to make sure. the 225x10s volume set works.

Fri Sept 9

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 70lb 10x2 sets
weighted situps 2x40lb kb 10x1 sets

* my shoulders are getting huge. 
* took me years to find an upperbody push exercise that does not tire my lower back. the landmine has been around for years but i guess most don't use it for shoulder pressing because you need a decent lowerbody to hold you in place.

Sat Sept 10

afternoon
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press | 70lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets  | 5x45lb 10x2 sets

Aug 28 - Sept 3 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  205-210lb

Sun Aug 28

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 185lbx10 | 205lbx5 | 225lbx5
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* put more volumes now on my tricep.shoulder.upperchest routine. did the tricep bench on the smith for safety. form felt good. will go for 20-40 rep volumes daily on these if my lowerback stays fatigue free. so far so good. my rows are still solid.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets

* resting and will go high volume on tricep smith bench tmrw morning.

Mon Aug 29

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 225lbx5
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* might be a good idea to cut down on 405 single to 1/day. i'm doing so many other things lately. i'm not getting any weaker on the squats but i'm also not overpowering this 405 at my heavy bw of 205lb. i considered myself weak already years back at anything over bw 205lb if i'm only topping off at 440lb paused single. 

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
tricep bench press 185lbx5

Tue Aug 30

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets | 3x45lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* backoff to 3 plates on the rows to check if my ROM is still legit. i'm still doing it right. getting more fatigued and will put a light day soon.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x2 sets

* kb rows with 80lb felt so much lighter after all the heavy machine rows. my horizontal pull is tired now because there is no way i'm getting a clean 20 rep with this weight.

Wed Aug 31

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x1 sets
tricep bench press smith 185lb 10x2 sets
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x1 sets 

afternoon
paused full squats 315s-365
bent over db row 80lb 10x2 sets

* tired from the volume of tricep bench. whenever i do heavy upperbody push, i burn my cns fast. 365 felt like 405 this afternoon. i slept 7.5hr and ate good food. 185lb 10x2 sets this morning did some damage.

Thur Sept 1

afternoon
paused full squats 315s-365
hammerstrength iso row 4x45lb 5x4 sets
bent over kb row 80lb 10x2 sets
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* could have gotten 405 but decided to relax my cns for another day. these volume of upperbody push is so draining mentally. rows and pulls are forgiving but the push just really burns me out fast.   185lb 10x2 sets of tricep bench drained me pretty good.

Fri Sept 2

afternoon
paused full squats 315s-365-405
bent over db row 80lb-90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
db push up feet elevated bw 20x1 sets

* back to push up for upperbody push so i don't screw up my squats. just recovering but enough to get 405 again. db rows are solid but my left arm is dying already at 110lb while my right can still go to 120lb. i had to english the left hand rows to really get to full ROM. i'm gripping the db with my hand touching/leaning on the bottom for leverage. it works. i dont worry about balance.

Sat Sept 3

afternoon
paused full squats 315s-365
bent over db row 90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets| 5x45lb 10x1 sets

^ no testosterone cycles for me ever. read so many things about AAS and i always end up to the same conclusion.. its not healthy and will make you age so fast. gains are temporary and side effects are always there. man boobs, hairloss and acne..no thanks. i like fat and strong.

Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker.  Good god.  I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig...  Somehow you have only put on 15 lbs and your back and arms look ridiculously huge.  It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..

probably from all the nutropin i'm formulating at work. 

the horizontal pulling movement is something almost everybody in the gym is doing wrong. too heavy and too little ROM for the muscles your are targeting. it is hard to master because you really have to eat your ego and start out with weights you can control thru the full rom. i started heavy already because i served my time building up to a 90lbx5 weighted chins.

Aug 21-27, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  206-210

Sun Aug 21

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x3 sets, 4x45lb 5x1 sets
tricep bench press 135lb 10x2 sets, 155lb 10x1 sets

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
<a href="http://www.youtube.com/watch?v=j_JMSsNsQHM" target="_blank">http://www.youtube.com/watch?v=j_JMSsNsQHM</a>

afternoon
paused full squats 315s-365
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets
tricep bench press 165lb 10x1 sets

* here in vegas for a 3 day vacation. tired from the plane trip and abnormal sleep pattern. skipped the 405 this afternoon. will do it later in the early morning. have to lift early because when the sun shows up here.. its 100F+.. sauna hot.

Mon Aug 22

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets

* felt a lot stronger this morning after getting fluids in. buffet and hot vegas temp got me dehydrated a little. i was not going to get that 405 last night even with a strong diet, preworkout nap and at this 205+ bw. got stupid and did not drink enough water. just realized it now because i was really drinking a lot  of water last night.
* knew i was dehydrated because i was skinny 205lb when i checked my weight. 

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 10x2 sets
tricep bench press 165lb 10x1 sets
seated calf raises sled 5x45lb 10x2 sets

* some good signs in my leg strength. been over a week now of no backoffs. overpowered 405 with good speed this afternoon.
* my upperbody pull warmup with 4 plates already. i'm adding another 25lb and bring the rep down to 5 soon. had the best buffet in vagas so far at the BLT steak bruch in ballys. most expensive but worth it if you like lobsters and lamb. i sprinkled caviar on lamb.. woot.

Tue Aug 23

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 10x1 sets
tricep bench press 135lb 5x1 sets, 165lb 5x1 sets, 185lb 5x1 sets
seated calf raise soleus 5x45lb 10x2 sets
bw chins semi-wide 10x1 sets

* will return to SF this afternoon. might be weak later so did more things this morning. ice cold gatorade preworkout helped a lot in this hot vegas morning. i respond well to carbs. my tricep bench felt solid. shoulder wide grip and bring the bar to the lower chest with elbows tucked to the sides. very good mass builder for my tricep and front delts with some upper chest too but minimal. i like the unloading too because my head is all the way at the top edge of the bench making the pushoff not as awkward.

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 4x45lb 10x1 sets
tricep bench press 165lb 5x1 sets |  185lb 5x2 sets
seated calf raise soleus 5x45lb 10x2 sets

* 3 hr nap after flight. slept 1 hr during flight. grip strength is struggling now with my pulling. the hammerstrength row machine tops out at 5 plates. i'm at 4x45lb+25lb but 5s for now only.  i got some time to grow here.

Wed Aug 24

morning
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x1 sets

* might for for a 405+ paused rep top single later.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x2 sets
tricep bench press 185lb 7x2 sets

Thur Aug 25

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 10x2 sets
seated calf raise soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets
tricep bench press 185lb 5x1 sets

* my rows are not getting tired. did more volume again this morning. calf raises are starting to progress again. back to 6 plates using just the calves - no arms on support. could go 6x45s to 10 reps soon.

afternoon
paused full squats 315s-365-405
tricep bench press 185lb 5x2 sets

Fri Aug 26

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x2 sets
tricep bench press 185lb 5x1 sets

Sat Aug 27

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press 185lb 5x1 sets

Aug 14-20, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun Aug 14

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 16x2 sets
kb push up feet elevated 20x1 sets

Mon Aug 15

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets | 3x45lb+25lb 10x1 sets
seated calf raise soleus 5x45lb 16x1 sets
kb push up feet elevated 20x2 sets

* squats feeling better already from skipping the 315 backoffs. will continue this way until i top off at 455. my horizontal pull is so strong. need to use the straps soon. my grip is dying now.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb weighted situps 10x4 sets  12kgx2 max.
bw chins x14-8-2

Tue Aug 16

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 20x1 sets
kb weighted situps 50lb 10x1 sets 

afternoon
paused full squats 315s-365-405 +25
hammerstrength iso row 3x45lb 10x1 sets
kb push up feet elevated 20x1 sets

Wed Aug 17

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets
kb feet elevated push 20x1 sets 
 
afternoon
paused full squats 315s-365-405
flat bench press close grip 135lb 10x2 sets
db bent over row 75lb 10x1 sets

Thur Aug 18

afternoon
paused full squats 315s-365-405
lifefitness seated row 110lb-150lb-210lb 10x3 sets

Fri Aug 19

afternoon
paused full squats 315s-365-405
lifefitness seated row 110lb 10x1 sets, 150lb 20x1 sets, 150lb 10x1 sets
 
Sat Aug 20

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x1 sets

Aug 7-13, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun Aug 7

morning
paused full squats 315-315-315
db bent over row 65lb 20x2 sets
seated calf raise soleus 6x45lb 8x1 sets

afternoon
paused full squats 315s-365-405 | 315lb 8x1 sets
kb bent over row 80lb 10x1 sets (36kg)
bw chins bw 20x1 sets
seated calf raise soleus 6x45lb 8x1 sets

* kb rows feels much better than dbs because of better leverage. i can pull closer to my body because of the shape of the kb.
* had to reset the chins at 16th rep because my grip gave up. did another easy 4 after reseting my grip. still called it 20. i could have done it straight if i had used straps. i'm 210lb at gym.

Mon Aug 8

morning
paused full squats 315s
kb bent over row 80lb 10x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x2 sets

* also noticed on the kb rows that the distribution of weight of kb vs db favors the kb a lot. i can concentrate more on pulling it up with no balancing issues. the movement felt like my one arm cable rows but this time, i'm not stuck on 75lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 8x2 sets
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x1 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* the calf raise machine in another gym is leather padded and slides out easily. did not feel comfortable doing 10s with 6 plates. i thought i'd be 440lb strong by now. i'm not. the skipped 405 in the morning is helping but i need to stop doing volumes of 315 if i want to focus on my top heavy single. the 8s this after did not help that. i will skip the squat next morning and see if 2 sets of sleep can get me stronger.
* the 80lb kb felt very light this afternoon. whenever i can make use of max leverage, the rows become a lot more comfortable movement. i was pulling the kb towards my armpit. pretty much an inverse neutral grip pushup. i'm stuck at 80lb. again. 

Tue Aug 9

morning
paused full squats 315s-365-405 | skip backoffs
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 14x1 sets

* not only did i not skip the squat, i went all they way to 405. did it because i felt very strong already. i will stick to 315s only on mornings when i feel weakish. but definitely no backoff volumes in the morning. just enough priming so my afternoon will feel smoother.

afternoon
paused full squats 315s-365-405 | no-pause 315 16x1 sets
kb bent over row 80lb 10x2 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets

Wed Aug 10

morning
paused full squats 315s
hammerstrength iso row 2x45b 10x2sets | 3x45lb 10x1 sets | 2x45lb+25lb 10x1 sets
kb push up feet elevated neutral grip 20x1 sets

* had to do my morning workout very early after a 3 hr nap. have a company even this lunch time and need to sleep before so i don't pass out. no work tonight so another 3-day week back to back..woot.
* this hammerstrength iso seated row machine is not so bad after all. i can pull 3x45lb first time using it with room for 3 more plates. i probably use this more for my horizontal pull. db works but i don't like the effort i put on balancing and bigger db also make the top ROM kinda off. kb is awesome but tops out at 80lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 10x1 sets
hammerstrength iso row 2x45b 10x1sets | 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 6x45lb 10x1 sets

Thur Aug 11

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets
bw chins 10x2 sets

* lots of volumes of the non-squat routine but still keeping it up daily. i recover fast on loaded upperbody pulls. i suck at loaded upperbody push. i tire with those (bench/db/machine press). i might bring my vest and just go with weighted pushups.
* bw 206-210 but can still see upperabs. this is good.

afternoon
paused full squats 315s-365-405
kb push up feet elevated neutral grip 20x2 sets

Fri Aug 12

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets

* beginning to really like upperbody horizontal push/pull. i'll go heavy on these and some light vertical push/pull just for movements sake.

Sat Aug 13

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 5x45lb 16x2 sets

July 24-30, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  206-208

Sun July 24

morning
paused full squats 315s-365-405
bw dips 10x2 sets,  x20
seated calf raises soleus 5x45lb x10 | 6x45lb 5x2 sets

afternoon
paused full squats 315s-365-405
bw dips x10
seated calf raises soleus 5x45lb 16x2 sets

* a few more days of this bare minimum on squats and some bw upperbody push/pull. i'm feeling some leg strength coming back.  the paused 405 still has a little slowdown then a powerthru. i need to get to all smooth concentric. then fast concentric. then im back to 440. 


Mon July 25

morning
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb 10x2 sets
bw chins x10

afternoon
paused full squats 315s-365-405 +15
bw db push-up feet elevated 20x2 sets

* finally lifted 405 without a glitch. this is good. maintain bw upperbody work. had to skip calves this afternoon. took some gout  medicine. right ankle got gout tightness. can't abuse volumes of calf work. 2-3 hrs after meds, i was at the gym already.

Tue July 26

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb skip
bw chins x10

* bw 208-210 now.  no wonder my bw chins feels heavy. its like pulling an extra 25lb when i was 185lb a few months ago. i can do strict 14-16 bw reps right now. no kicking but it has to be the parallel bar without the cross bar in between.

afternoon
paused full squats 315s-365-405 +25 | no-pause 315x16
bw db push-up feet elevated x20

Wed July 27

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x1 set

* still overpowered the paused 405 by a little bit the morning following 315x16s.

afternoon
paused full squats 315s-365-405 | no-pause 315x16

Thur July 28

afternoon
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 set

Fri July 29

afternoon
paused full squats 315s-365-405 | 315 4x2 sets
bw chins 10x2 sets

Sat July 30

afternoon
paused full squats 315s-365-405 | 315 8x1 sets
db bent over row 80lb 5x1 set
bw db push-up feet elevated 20x1 set