Feb 28 - Mar 6, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 28
morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20
* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.
afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10
Mon Feb 29
morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10
* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.
afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10
* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.
Tue Mar 1
morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20
afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1
* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.
Wed Mar 2
morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest
* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.
afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6
Thur Mar 3
morning
315s-365-405
dips bw x20
afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6
Fri Mar 4
morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10
afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10
* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.
Sat Mar 5
morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10
* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.
afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20
