Adarq.org

Sun 2:30pm
Oct 13, 2013

Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 28 | on-off: 5-2. 6-1. 28-0

Calf Raise - Leg Press - Paused
Rest 4

Cable Rows or Chins - Paused
Rest 7 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45x20 Day 2  or  Rest 7 

* BW210#20. 7.5hr sleep. will go for another 455 top tmrw even if i feel strong already. 475 on tue.

Fri 5:00pm
Oct 11, 2013

Full Squats - Paused - Maintenance
455 #107 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 26 | on-off: 5-2. 6-1. 26-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 5 or Rest 1

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 5 

* BW210#18. 8hr sleep. weak dinner last night. empty BW was 208lb. counted it as a 210 after liquids and protein shakes. another day with this diet and il be a lot weaker. will try to make up something tonight. 455 was heavier than usual. thought id blast thru it easily because of good sleep. so much easier to get daytime sleep when it gets colder.

Wed 4:00pm
Oct 9, 2013

Full Squats - Paused - Maintenance
455 #105 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 24 | on-off: 5-2. 6-1. 24-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 3 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 3 

* BW210#17. 8hr sleep. recovered from the 475 yesterday. 455 was heavier than usual but nothing too tiring. wed-sat night this week.
* squats on on maintenance for now with this 475/455 loading on good days, 425 on sleep deprived days. i will not be progressing with 475 anytime soon. id have to be at least BW215-225lb to pause rep a 495. unless i can figure out how be 10lb heavier with more quads than fat, i really don't see myself realistically putting a 495 goal without leaving the mid teens BF%.
* at 5'10 3/4 - an athletic lean  (12-15%) 220lb naturally is close to impossible. id probably stop here at 210lb for months/years and go up in BW+squat again after i trim myself into 10%BF while still being 475lb strong. 
 

^ yes. biotech. go fidelity or etrade for investing guides.

Tue 2:00pm
Oct 8, 2013

Full Squats - Paused - Maintenance
455 #104 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
475 x1 Day 23 | on-off: 5-2. 6-1. 23-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-3. 1-5. 2-1

Cable Rows or Chins - Paused
Rest 2 or  Day 1

Dumbell Press or  Dips - Paused
Rest 1  or  Rest 2 

* BW210#16. 8+hr sleep. 475#1. beautiful.
* the 455 becomes less intimidating now. 4 plates and a 35 look so heavy. il maintain 455s while maintaining 210BW more proteins and lesser carbs.

475#1
<a href="http://www.youtube.com/watch?v=ypOgH5-6-lk" target="_blank">http://www.youtube.com/watch?v=ypOgH5-6-lk</a>

Sun 2:00pm
Oct 6, 2013

Full Squats - Paused
455 #103 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 21 | on-off: 5-2. 6-1. 21-0 

Calf Raise - Leg Press - Paused
9x45s x20 Day 2 | on-off: 1-3. 1-5. 2-0

Cable Rows or Chins - Paused
100 x20 Day 1  or  Rest 3  |  on-off: 1-0. 1-3

Dumbell Press or  Dips - Paused
Rest 3  or  BW X30 Day 1  |  on-off: 1-3. 1-0.

* BW210#14. ~ 8hr sleep. 455x1 #21 of 21.  not the strongest 455 but it did not feel very heavy.  might still go 455x1 tmrw and back off into singles of 405s x6-8. 1-2 day following that will top off at 405.

Sat 4:30pm
Oct 5, 2013

Full Squats - Paused
455 #102 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 20 | on-off: 5-2. 6-1. 20-0 

Calf Raise - Leg Press - Paused
9x45s x20 Day 1 | on-off: 1-2. 1-3. 1-5.1-0

Cable Rows or Chins - Paused
Rest 4  or  Rest 2  |  on-off: 1-4. 1-2

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 8  |  on-off: 1-2. 1-8.

* BW210#13. ~ 7hr sleep. 455 did not feel as heavy as i thought coming from a weak sleep. 465 possible today. no work tonight. all i have to do is sleep 8+hr and il finish my 21 tmrw.
* did the calf raises after 5 days off. if i fatigued something, it should be worst on the 2nd day anyway. nothing to worry for tmrw.
* my 210BW will be 2weeks stable tmrw. good time to deload and see how far i can overshoot.

Thur 2:00pm
Oct 3, 2013

Full Squats - Paused
455 #100 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 18 | on-off: 5-2. 6-1. 18-0 

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-2. 1-3. 1-4.

Cable Rows or Chins - Paused
Rest 2  or  BW x20 Day 1  |  on-off: 1-2. 1-0

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 6  |  on-off: 1-0. 1-6

* BW210#11. ~ 8hr sleep. got home a little early to go to a morning training. got more sleep than most work nights. got 455 like a 425. smooth - no noticeable sticking point slow down and the rep was also quick. felt like i could have grinded a 475 already.

Tue 2:00pm
Oct 1, 2013

Full Squats - Paused
455 #98 | 465 #4 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 16 | on-off: 5-2. 6-1. 16 of 21 

Calf Raise - Leg Press - Paused
Rest 2 | on-off: 1-2. 1-3. 1-2

Cable Rows or Chins - Paused
100 x20 Day 1  or  Rest 1  |  on-off: 1-0. 1-1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 4  |  on-off: 1-0. 1-4

* BW210#9. 8hr+sleep. got good sleep again. 405 was easy enough to go 465 but felt like going for max straight days til sunday (#21). did a smooth 455. the hardest days are fri-sat-sun from a combination of accumulated sub 8hr sleep or the change of sleep pattern on sundays. this is a 3-day work night. it should not be as bad as last week sunday. i barely had anything over that 455. felt like the 470 rep with less fresh legs.
* added the single-arm standing dumbell press again. i don't like how the dips are adding mass to my pecs. need to build more shoulders to cover it up.