Adarq.org

July 5-11, 2015

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

BW 194-198lb.

Sun July 5

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20+4

Mon July 6

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 180lb x24

Tue July 7

315-365-405
bw chins x20 x20
OHP 115lb x10 x7+2+1, 135lb x7
seated calf raise 180lb x20+4

* BW 190-194lb. paused squat holding at low 400s. did another 2 weeks of carb depletion to bring weight down from 198 to 194lb. will stay here for now. ate more boiled eggs (12-16/day) to feel full.
* still building my barbell standing press. could do 6-8 reps with 135 but the lowerback tires quickly on the last few reps. i can daily the 115lb without kiling my back.

Wed July 8

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 180lb x24 x20+4

* stopped the 135lb standing press at 6 reps. the 7-8 reps will get noticeably slower and will tire my back. the concentric on the first 6 was comfortable.

Thur July 9

315-365-405
bw chins x20
OHP 135lb x6

Fri July 10

315-365-405
bw chins x20

Sat July 11

315-365-405
bw chins x20
OHP 115lbx10
seated calf raise 180lb x20+6, x20

What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe. 

still did the workouts. just messed up the quote/paste. will find the old entry somewhere.

thanks

June  14-20, 2015

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

BW 194-198lb.

Sun June 14

315-365-405
bw chins x20
OHP 115lb x9+1, x8+2

Mon June 15

315-365-405
bw chins x20
OHP 115lb x9+2, x8
seated calf raise soleus 160lb x20+4

BW 188-192lb. leanest ive been in the last few weeks. squat is holding steady and feels routine. could go to 440lb (as i did not so long ago) if i carb up leading to it. playing more pickup bball. can double hand SVJ 36-37" after a game. best jumps i got was at ~178-182lb BW years back. i might be able to 38+" SVJ standing 2-hand dunks not far from now.

* forgot to note: i did a 2-hand SVJ dunk. first one in a while. did it within 2 weeks of getting back to jumping. just got enough clearance above the rim but not as good as when i was really throwing the ball down and ball hitting the floor before i land. thats how i measure i good flush.

Tue June 16

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise soleus 160lb x20+4

Wed June 17

315-365-405
bw chins x20
OHP 135lb x4 x4

Thur June 18

315-365-405
bw chins x20
seated calf raise soleus 160lb x20+4

Fri June 19

315-365-405
standing press 115lb x10

Sat June 20

315-365-405
chins bwx20
standing press 115lb x10

does that not also load up your lower back?

yes it does. the only way i can upperbody push without involving the lowerback is with the dips. will them but not for a while. il just go light on the OHP.

May 31 - June  6, 2015

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

BW 194-198lb.

Sun May 31

315-365-405-440
315x4 no-pause
bw chins x20
calf raise smith 315lb x20+4, x16+4

Mon Jun 1

315-365-405-440
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x24 x20+4

Tue Jun 2

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4 x16+4

Wed Jun 3

315-365-405
315x4 no-pause
bw chins x20
calf raise leg press 4x45lb x20+4

* 2 weeks now of no left elbow issues from the high volume dips. planning of doing some upper body push to build some shoulders/tris but hesitating to go back to dips. db shoulder press also works but tires my lowerback supporting heavy dumbells.

Thur Jun 4

315-365-405
calf raise smith 315lb x14+6
OHP bar x10 x10 95lb x4

* getting the upperbody push going slowly

Fri Jun 5

315-365-405
bw chins x10 rim pullups

* wore the kobes instead of my chucks. jumped a lot higher. was able to get midpalm to the rim on a double hand rim grab.. did some pullups while im at it.

Sat Jun 6

315-365-405
bw chins x20

2.4x bw paused atg squat....
 
whats your ratio now?

405 / 192bw = 2.1

not doing anything very heavy but 2.3 using 440lb is doable also.

im not seriously leaning out so not really a good time to check squat ratios.

why dropping max weight, if you're feeling strong?

because i like lifting everyday. i cannot maintain the intensity of 405+ at 190lb bw without tiring out if i continue doing 405lb on light days. it was fine when i was 210 heavy.

May 10-16, 2015

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

BW 194-198lb.

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10

Mon May 11

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
seated db shoulder press 45lb x10 x10

* i was doing 8-10plates of smith calf raises for 6-10 reps before. doing 3 plates with fuller range of motion is more bang of the buck.. aiming for 24 reps before i add more weight. i was doing the 8plate + before with pause and a good ROM but the 3 plate ROM feels like at least another 1/2" higher.

Tue May 12

315-365-405
315x12 no-pause
calf raise smith 315lb x16+8, x12+8
seated db shoulder press 45lb x10

* felt very strong with the 405, did higher volume with 315s. i was doing 315x16-18 when i was topping out at 455. 16 was doable today. could be 440x1 paused at this  BW194lb.
* left elbow still not 100% but the deload on the chins is helping fast. full ROM already there without any pain.

Wed May 13

315-365-405
315x8 no-pause
calf raise smith 315lb x20+4, x12+8
bw  chins x20

* im doing the chins with both elbows with the same bottom ROM. it was a bit tender before so i was tilting a little at the bottom because i cannot fully extend the left side. 20 was not very difficult. could get to 24 at some point.

Thur May 14

315-365-405
315x4 no-pause

Fri May 15

315-365-405
315x4 no-pause

Sat May 16

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
chins bw x20