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i'm afraid of this man. BEAST!

What are you using these for? I mean, it's not like your soleus needs that much of a load.

calves need heavy loads and lots of reps to grow.

i do it for some form of calf work without tiring my back. smith machine standing calf kills my traps in the long run.

its always a good thing to have massive calves for jump training. more muscles to take some impacts of landings away from the connective tissues.

May 22-28, 2016

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

BW  180-182lb

Sunday May 22

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10

* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout.
* i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
feet elevated pushups bw x20,10

Mon May 23

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
standing alt db shoulder press 45lbx10
decline bench push situp 95lbx10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
one arm cable rows 75lbx10

Tue May 24

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10 | 7x45lb x5
chins neutral 50lbx10

* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.

afternoon
paused full squats 315s-365-405
calf raises seated 7x45lb x5,5 | 6x45lb x10
chins neutral 50lbx10
push up x10,10

* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow.
* a few more days of pain free workouts and i'l add the jump squats again.

Wed May 25

morning
paused full squats 315s-365-405
calf raises seated soleus 7x45lb x5 | 6x45lb x10,10
chins neutral 50lbx10

* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout.
* bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.

<a href="http://www.youtube.com/watch?v=Vg0fTZ2IL74" target="_blank">http://www.youtube.com/watch?v=Vg0fTZ2IL74</a>

<a href="http://www.youtube.com/watch?v=8OosJgh3rEw" target="_blank">http://www.youtube.com/watch?v=8OosJgh3rEw</a>

afternoon
paused full squats 315s-365-405
standing calf raises hammer strength machine 200lbx10 | 300lbx10
chins neutral 50lbx10

* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.

Thur May 26

paused full squats 315s-365-405
standing calf raises hammer strength machine 300lbx10
standing overhead trap bar press 105lbx10

Fri May 27

paused full squats 315s-365-405
standing calf raises hammer strength machine 400lbx10
chins 90lbx3 | 50lbx10

Sat May 28

paused full squats 315s-365-405
no-pause backoff 315x5
chins 50lbx10
dips bwx10

May 15-21, 2016

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

BW  180-184lb

Sunday May 15

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20

* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.

Mon May 16

morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10

* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20

Tue May 17

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10

* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat.  no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10

* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.

Wed May 18

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps  95lbx10
weighted chins 70lbx7

afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20

Thur May 19

paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20

Fri May 20

paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20

Sat May 21

paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10

May 8-14, 2016

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

BW  180-184lb

Sunday May 8

morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10

* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.

afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20

Mon May 9

morning
paused full squats 315s-365
weighted situps 30lb x10,10

afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10

* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.

Tue May 10

morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10

trying to not twig out too fast but body starting to stay at 180lb 8%ish.


afternoon
paused full squats 315s-365-405


Wed May 11

morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells

* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.

afternoon
full squats 315s-365
bw chins x20,20

* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.

Thur May 12

full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10


Fri May 13

full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells

Sat May 14

full squats 315s-365-405
seated calf raises 6x45lb x10

May 1-6, 2016

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

BW  180-184lb

Sunday May 1

morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10

* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.

afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)

Monday May 2

morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10

afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10

Tue May 3

morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10

afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10

* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.

Wed May 4

morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10

* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple  of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.

afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad

Thur May 5

paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10

Fri May 6

paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10

Sat May 7

paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10

* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.

Quote from: Eric on April 21, 2016, 05:06:02 pm

A 5lb weight cut shouldn't really poop on your strength.  Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.

Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.

go for 455 and vid it.

the 440 looks like 4 plates and a bunch of little things.

the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb

April 24-30, 2016

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

BW  180-184lb

Sun April 24

315s-365-405
hammerstrength inclined press 45+25lb x10,10
bw chins x20

* going to vegas for a 3 day vacation. 24hr supersport there is about the same here. will enjoy some good buffet again. added the squat foam on the jump squats to protect my upperback. did it yesterday and seems to do its job. upperback is not as beat this morning.

Mon April 25

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20

afternoon
paused full squats 315s-365-405
paused full jump squats 95,115,135,185lbx4 | 225lbx2 | SVJx3
bw chins x20
inclined hammerstrength press 45+25lb x10,10

* the 225lb jump squat primed my SVJ very well. i was able to get to the high 30s today (cold. no pickup game). i got both palm to the rim on the first 2hand SVJ, 1" under wrist on the 2nd. thats 38 and 39" jumps if this 24 hr gym rim is legit 10ft (most are). i use the side rim as these are usually higher than the center rims.
* bw still leaning out. vegas has very good buffets but i usually go for the sea bass and king crabs. i drop weight on sea foods.
* my inclined press on the hammerstrength is also getting stronger. i could add 20-30lbs more and still get to 10s but i just do these so i can balance my pulling work. no need to add upperbody mass. i also do these seated inclined press with my feet up on a 30lb dumbbell for max isolation of the upperbody while really killing the lowerback from joining the motion.

Tue April 26

morning
paused full squats 315s-365-405
bw chins x20
situps 27.5lb x20
seated inclined hammerstrength press 45+35lb x10,10

* last day in vegas. had some really good buffet last night at bacchanal. breakfast today at hash house was also very good. might lift early afternoon again before the flight back.

afternoon
paused full squats 315s-365-405
bw chins x20
seated inclined hammerstrength press 2x45lb x10,10


Wed April 27

morning
paused full squats 315s
bw chins x20,20 (16-4)

* jet lagged. will recover more sleep today and lift again later before work.

afternoon
paused full squats 315s
bw chins x20
situps 30lb x10

* upperback tender from the volumes of upperbody inclined pressing. so much pain racking the . did 4+ singles of 315 but the pain is too much to go 365-405.

Thur April 28

paused full squats 315s-365-405
bw chins x20

Fri April 29

paused full squats 315s
single leg press on kaiser machine 225-275-315-365x4, 405-440-475x2, 495 x2,x2,x2 | SVJ x2
bw chins x20

* used this machine doing single leg press for speed-strength work. did not do them with both legs to protect my lowerback from rounding.  using the leg press while my upperback recovers from the jump squat beatings (again). 315 was already to painful today. skipped the back squats.


Sat April 30

paused full squats 315s-365
bw chins x20
seated hammerstrength inclined press 45+25lb x10,10 (8-2) | 2x45lb x4

* upperback still wrecked. very certain its from the heavy jump squats a few days back in vegas. I need to concentrate on keeping tension on my upperback on jump squats. this is getting annoying. cant even unrack 405.