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surely you mean 500mg caffeine 

Fri 4:30pm
Aug 9, 2013

Full Squats - Paused
455 #60 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x40

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 8:30am-1:30pm-4:00pm sleep. not enough to recover. 425x1 was a good weight for today. not too heavy to be a grind.  dips made it to straight rep 22 then clusters of 2-4-6 reps to get to 40 total. i get straight to 30 paused dips on a strong day (vertical torso for triceps / less chest). i don't get any soreness even with a 40rep volume.

Sun 5:00pm
Aug 11, 2013

Full Squats - Paused
455 #62 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 1:30am-4:30am, 11:30am-3:30pm sleep. drove down to socal and staying here for a few days. lifted at santa monica 24hr supersport. equipment looks the same as the one in seattle. don't like these bulky equipment but it works. the 455 was heavy today. did not get a silent lift. grind at the 1/4 up. strong BW at 206 but did not get enough sleep, and the driving fatigued me a bit.
* im so strong right now at this weight. 13th 455 in 16 days. will keep this 455 going until last week of this month. il take a planned deloading and go for 455+. plan for now.

Tue 3:00pm
Aug 13, 2013

Full Squats - Paused
455 #63 (14/18)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 6hr drive back to SF from Santa Monica. got lots of sleep 10hr+ but still fatigued from the drive. 425x1 was enough for today. got some happy stress doing some spirited driving on the mountain pass road. chased a miata in my SLK320 6speed on the double lane pacheco pass road. asian dude got more balls taking corners but stayed close enough and left him on the climbs.

Wed 1:00pm
Aug 14, 2013

Full Squats - Paused
455 #64 (15/19)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x30

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got another 10+hr sleep but was not as strong as i thought. fatigue from the Socal road trip still there. 455x1 was a silent lift but slowed more than usual on the sticking point. not very strong coming from a rest day. another 10+hr sleep tonight and i shall be back on my routine again.
* this is a 4-night wed-sat work week. will only work sat night. need some time off to really get myself de-stressed.

seems you drive an expensive car. perhaps i should consider a career change to working odd hours in biotech.

bought cars used. i do my own maintenance. oil change suction tool is a lifesaver. been working for 10+years now for the same company right after i completed my B.S. degree. pharmaceutical manufacturing is cool.  just don't get canned for wasting $1M+ on a single stupid mistake.

if you are serious getting into the biotech business.. so many positions opened lately. 
http://www.gene.com/careers/find-a-job

Fri 11:30am
Aug 16, 2013

Full Squats - Paused
455 #66 (17/21 on/off 7-2,4-1,3-1,3-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 3rd week of consistent 455s. straight days - rests: 7-2, 4-1, 3-1, 3-0.
* 10+hr sleep again today with no night shift schedule stress. todays 455 got loud. got it up without straining my back but it was not comfortable. i will have another chance of full sleep and recovery until tmrw nights 7pm-8am work. i might go for 455 again only if the 405 is very strong. will minimize near-max efforts like this. not healthy in the long run.
* cut down reps on the dips form 40 to 30. chest getting too big. triceps can get as big as they want. torso as vertical as possible on dips.
* leg press calf raise can wait also. that thing will almost always give me that crushed lowerback feeling. makes it uncomfortable to sleep and get out of bed. makes lower erectors stiff but not disfunctional. just feels tight until i get some blood going in there.

Sun 3:30pm
Aug 18, 2013

Full Squats - Paused
455 #67 18/23 on-off 7-2,4-1,3-1,4-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

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

Chins | Dips - Paused
Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 6hr sleep. did not feel very tired but did not even bother taking more black coffee to feel more awake. 405 was noticeably slower. 425 top set was good for today. not too heavy to be a grind but still within the 455.