Adarq.org

July 24-30, 2016

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

BW  206-208

Sun July 24

morning
paused full squats 315s-365-405
bw dips 10x2 sets,  x20
seated calf raises soleus 5x45lb x10 | 6x45lb 5x2 sets

afternoon
paused full squats 315s-365-405
bw dips x10
seated calf raises soleus 5x45lb 16x2 sets

* a few more days of this bare minimum on squats and some bw upperbody push/pull. i'm feeling some leg strength coming back.  the paused 405 still has a little slowdown then a powerthru. i need to get to all smooth concentric. then fast concentric. then im back to 440. 


Mon July 25

morning
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb 10x2 sets
bw chins x10

afternoon
paused full squats 315s-365-405 +15
bw db push-up feet elevated 20x2 sets

* finally lifted 405 without a glitch. this is good. maintain bw upperbody work. had to skip calves this afternoon. took some gout  medicine. right ankle got gout tightness. can't abuse volumes of calf work. 2-3 hrs after meds, i was at the gym already.

Tue July 26

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x2 sets
seated calf raises soleus 5x45lb skip
bw chins x10

* bw 208-210 now.  no wonder my bw chins feels heavy. its like pulling an extra 25lb when i was 185lb a few months ago. i can do strict 14-16 bw reps right now. no kicking but it has to be the parallel bar without the cross bar in between.

afternoon
paused full squats 315s-365-405 +25 | no-pause 315x16
bw db push-up feet elevated x20

Wed July 27

morning
paused full squats 315s-365-405 +10
bw db push-up feet elevated 20x1 set

* still overpowered the paused 405 by a little bit the morning following 315x16s.

afternoon
paused full squats 315s-365-405 | no-pause 315x16

Thur July 28

afternoon
paused full squats 315s-365-405
bw db push-up feet elevated 20x2 set

Fri July 29

afternoon
paused full squats 315s-365-405 | 315 4x2 sets
bw chins 10x2 sets

Sat July 30

afternoon
paused full squats 315s-365-405 | 315 8x1 sets
db bent over row 80lb 5x1 set
bw db push-up feet elevated 20x1 set

Aug 7-13, 2016

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

BW  208-210

Sun Aug 7

morning
paused full squats 315-315-315
db bent over row 65lb 20x2 sets
seated calf raise soleus 6x45lb 8x1 sets

afternoon
paused full squats 315s-365-405 | 315lb 8x1 sets
kb bent over row 80lb 10x1 sets (36kg)
bw chins bw 20x1 sets
seated calf raise soleus 6x45lb 8x1 sets

* kb rows feels much better than dbs because of better leverage. i can pull closer to my body because of the shape of the kb.
* had to reset the chins at 16th rep because my grip gave up. did another easy 4 after reseting my grip. still called it 20. i could have done it straight if i had used straps. i'm 210lb at gym.

Mon Aug 8

morning
paused full squats 315s
kb bent over row 80lb 10x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x2 sets

* also noticed on the kb rows that the distribution of weight of kb vs db favors the kb a lot. i can concentrate more on pulling it up with no balancing issues. the movement felt like my one arm cable rows but this time, i'm not stuck on 75lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 8x2 sets
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x1 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* the calf raise machine in another gym is leather padded and slides out easily. did not feel comfortable doing 10s with 6 plates. i thought i'd be 440lb strong by now. i'm not. the skipped 405 in the morning is helping but i need to stop doing volumes of 315 if i want to focus on my top heavy single. the 8s this after did not help that. i will skip the squat next morning and see if 2 sets of sleep can get me stronger.
* the 80lb kb felt very light this afternoon. whenever i can make use of max leverage, the rows become a lot more comfortable movement. i was pulling the kb towards my armpit. pretty much an inverse neutral grip pushup. i'm stuck at 80lb. again. 

Tue Aug 9

morning
paused full squats 315s-365-405 | skip backoffs
kb bent over row 80lb 20x1 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 14x1 sets

* not only did i not skip the squat, i went all they way to 405. did it because i felt very strong already. i will stick to 315s only on mornings when i feel weakish. but definitely no backoff volumes in the morning. just enough priming so my afternoon will feel smoother.

afternoon
paused full squats 315s-365-405 | no-pause 315 16x1 sets
kb bent over row 80lb 10x2 sets (36kg)
kb push up feet elevated neutral grip 20x2 sets
seated calf raise soleus 6x45lb 10x1 sets

Wed Aug 10

morning
paused full squats 315s
hammerstrength iso row 2x45b 10x2sets | 3x45lb 10x1 sets | 2x45lb+25lb 10x1 sets
kb push up feet elevated neutral grip 20x1 sets

* had to do my morning workout very early after a 3 hr nap. have a company even this lunch time and need to sleep before so i don't pass out. no work tonight so another 3-day week back to back..woot.
* this hammerstrength iso seated row machine is not so bad after all. i can pull 3x45lb first time using it with room for 3 more plates. i probably use this more for my horizontal pull. db works but i don't like the effort i put on balancing and bigger db also make the top ROM kinda off. kb is awesome but tops out at 80lb.

afternoon
paused full squats 315s-365-405 | no-pause 315 10x1 sets
hammerstrength iso row 2x45b 10x1sets | 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 6x45lb 10x1 sets

Thur Aug 11

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets
bw chins 10x2 sets

* lots of volumes of the non-squat routine but still keeping it up daily. i recover fast on loaded upperbody pulls. i suck at loaded upperbody push. i tire with those (bench/db/machine press). i might bring my vest and just go with weighted pushups.
* bw 206-210 but can still see upperabs. this is good.

afternoon
paused full squats 315s-365-405
kb push up feet elevated neutral grip 20x2 sets

Fri Aug 12

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x2 sets
seated calf raises soleus 6x45lb 10x1 sets

* beginning to really like upperbody horizontal push/pull. i'll go heavy on these and some light vertical push/pull just for movements sake.

Sat Aug 13

afternoon
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x2 sets
kb push up feet elevated neutral grip 20x1 sets
seated calf raises soleus 5x45lb 16x2 sets

Aug 21-27, 2016

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

BW  206-210

Sun Aug 21

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 10x3 sets, 4x45lb 5x1 sets
tricep bench press 135lb 10x2 sets, 155lb 10x1 sets

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
<a href="http://www.youtube.com/watch?v=j_JMSsNsQHM" target="_blank">http://www.youtube.com/watch?v=j_JMSsNsQHM</a>

afternoon
paused full squats 315s-365
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets
tricep bench press 165lb 10x1 sets

* here in vegas for a 3 day vacation. tired from the plane trip and abnormal sleep pattern. skipped the 405 this afternoon. will do it later in the early morning. have to lift early because when the sun shows up here.. its 100F+.. sauna hot.

Mon Aug 22

morning
paused full squats 315s-365-405
hammerstrength iso row 3x45lb 5x1 sets, 4x45lb 5x1 sets, 3x45lb+25lb 10x1 sets

* felt a lot stronger this morning after getting fluids in. buffet and hot vegas temp got me dehydrated a little. i was not going to get that 405 last night even with a strong diet, preworkout nap and at this 205+ bw. got stupid and did not drink enough water. just realized it now because i was really drinking a lot  of water last night.
* knew i was dehydrated because i was skinny 205lb when i checked my weight. 

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 10x2 sets
tricep bench press 165lb 10x1 sets
seated calf raises sled 5x45lb 10x2 sets

* some good signs in my leg strength. been over a week now of no backoffs. overpowered 405 with good speed this afternoon.
* my upperbody pull warmup with 4 plates already. i'm adding another 25lb and bring the rep down to 5 soon. had the best buffet in vagas so far at the BLT steak bruch in ballys. most expensive but worth it if you like lobsters and lamb. i sprinkled caviar on lamb.. woot.

Tue Aug 23

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 10x1 sets
tricep bench press 135lb 5x1 sets, 165lb 5x1 sets, 185lb 5x1 sets
seated calf raise soleus 5x45lb 10x2 sets
bw chins semi-wide 10x1 sets

* will return to SF this afternoon. might be weak later so did more things this morning. ice cold gatorade preworkout helped a lot in this hot vegas morning. i respond well to carbs. my tricep bench felt solid. shoulder wide grip and bring the bar to the lower chest with elbows tucked to the sides. very good mass builder for my tricep and front delts with some upper chest too but minimal. i like the unloading too because my head is all the way at the top edge of the bench making the pushoff not as awkward.

afternoon
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 4x45lb 10x1 sets
tricep bench press 165lb 5x1 sets |  185lb 5x2 sets
seated calf raise soleus 5x45lb 10x2 sets

* 3 hr nap after flight. slept 1 hr during flight. grip strength is struggling now with my pulling. the hammerstrength row machine tops out at 5 plates. i'm at 4x45lb+25lb but 5s for now only.  i got some time to grow here.

Wed Aug 24

morning
paused full squats 315s-365-405 +20
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x1 sets

* might for for a 405+ paused rep top single later.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
seated calf raise soleus 5x45lb 10x2 sets
tricep bench press 185lb 7x2 sets

Thur Aug 25

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 10x2 sets
seated calf raise soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets
tricep bench press 185lb 5x1 sets

* my rows are not getting tired. did more volume again this morning. calf raises are starting to progress again. back to 6 plates using just the calves - no arms on support. could go 6x45s to 10 reps soon.

afternoon
paused full squats 315s-365-405
tricep bench press 185lb 5x2 sets

Fri Aug 26

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x1 sets | 4x45lb+25lb 5x2 sets
tricep bench press 185lb 5x1 sets

Sat Aug 27

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press 185lb 5x1 sets

nice! looks strong. what is that equiv too, a ~90 lb. strict one arm row? better ROM like you said on the machine .. a big DB would be slamming into your chest with that pronated grip.

Thanks
4plates feel at least in the high 90s but could be heavier. It's so much easier to pull heavy if you don't spend energy balancing the resistance.

I rep 80lb kb to 20. That's a very similar motion and a no-balancing required resistance. 4 plates is in the 100s. Would be nice if I can find a 100lb plus kb.

Quote from: Kingfish on August 21, 2016, 08:41:58 am

* did my horizontal pulling single arm to really focus on getting full ROM. it made the exercise a lot easier. did 4 plates easily. i'm pulling stronger than most guys who bench a lot of weight. my upperbody push has been left behind but i don't worry about it. 185-225lb close grip bench is as much as il rep out. been back to bench because the push up setup just takes too much time and not available sometimes.

4x45lb one arm horizontal pulling
<a href="http://www.youtube.com/watch?v=j_JMSsNsQHM" target="_blank">http://www.youtube.com/watch?v=j_JMSsNsQHM</a>

Lol, yeah not really surprising that you can out pull big benchers when your back has morphed into that of an NFL linebacker.  Good god.  I get that you let your self gain a little weight so when you diet down to dunk you don't look like a skinny twig...  Somehow you have only put on 15 lbs and your back and arms look ridiculously huge.  It's just one angle and not the best video to judge body comp... But it looks like you have ridiculous back development, 17'' arms and still pretty low bodyfat... I'd say you have more than enough mass to diet down without fears of looking skinny..

I was going to mention how big his back looked, but didn't.. so you're definitely not alone.

Kingfish's fears of looking like a skinny drug addict are hilarious.. Maybe if his drug was smoking tesosterone as if it were crack. Maybe one day Kingfish and I will do a side by side pic, I imagine that would be funny.

A 4 plate row is solid!
Most people can row a similar amount to their bench press so it's not surprising that you're rowing more than most of the big benchers at your gym (doubt there's many people benching 3-4 plates at the average gym).

nobody's said it yet so i will: your back is diesel af. very impressive.