Adarq.org

Jan 29 - Feb 4, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 29

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets | 135lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.

Mon Jan 30

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* very strong and thick already this 44F cold morning. been eating a lot more eggs for protein/sodium.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.

Tue Jan 31

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 205lb 5x4 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.

Wed Feb 1

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x1 sets | 225lb 5x1 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy.
* 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets skip

* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.

Thur Feb 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets 
seated machine dips 105lb 10x2 sets skip
bw chins 20x1 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* little tired from worknights but still managed a routine 405x2.

Fri Feb 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Sat Feb 4

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets | 215lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* shoulder pressing progressing well. will be doing 225x5s within this month if i do this right.  bw 196lb and holding

Feb 12-18, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 12

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* slept 8:30am-2:30pm but still felt like crap. been a while since i worked 4 straight 13-hr nights. 385x2 was still alright. inclined press been consistent now with 225x5s. will go 234-245 after i feel thick enough for 4-8sets of 225x5s.


Mon Feb 13

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* bw low again at 194-195lb. can't maintain 196-198lb if i dont force feed myself. im leaner but not feeling very thick.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x1 sets | 225lb 5x1 sets 
seated calf raises soleus 6x45lb 5x4 sets

Tue Feb 14

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets
smith machine seated shoulder press 135lb 5x2 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw still lean again at 194lb dry. felt strong this morning because i cheated by doing a carb spike with 50-75g apple juice carbs. will do it again because it made me stronger longer. i did very high volume in the smith. my inclined press is with the adj. bench 2-notches down from full vertical. i did the shoulder press with the back support of the adjustable bench all the way up. the bar is still at a slight incline going up and out because this smith is offset a little. this is perfect. no impingement points on the shoulders.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets |
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

* the smith shoulder pressing feels good for more direct shoulder work without getting the upperchest involved a lot. i can get this to 205-225lb but just adjusting to the movement for a few workouts. will do this more than the inclined press.
* carb loaded before the squats even at 194lb bw. could power thru with 405x3 paused but don't want to tire too fast. got myself some good carbs from costco - kirkland apple, langers orange and packs of dates. woot.

Wed Feb 15

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* tried doing 205lbx5 on the seated smith machine shoulder press. i ran out of upperbody on the 4th rep. had to bail halfway up. would front squat the bar if i get stuck at the bottom. no worries.
* carb loaded again with 50-60g langers orange. work night starts again tonight wed-fri only for a short 3-day week. il go 405x2-3 if i feel strong enough later. 

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets skip

Thur Feb 16

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

Fri Feb 17

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* same as yesterday. a little weaker today.

Sat Feb 18

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 195lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Feb 26 - Mar 4 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 26

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets skip

* this recent temp drop here in SF to high 30s wrecked my sinus. felt extra crap because i had to wear cleanroom mask at work. did bare minimum this afternoon but with a 195lb+bw, the 405x1 was still routinely easy, even if my nose is clogged.

Mon Feb 27

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* still feeling sick but had energy to do some decent volumes of upperbody pulling.
 
afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 28

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* 3rd day of benadryl medication. feeling better but still not 100%. shoulder pressing got decent volume this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* bw 195lb. having harder time eating because of the colds.

Wed Mar 1

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback feeling beat from all the shoulder pressing volumes. the 405 went up as normal but felt something not right during the walkback. my lowerback got jello. still put the 385 there but the unrack was not comfortable at all. skipped it.
* back down the weight to 195lb on shoulder pressing. will see if my back is still jello later. will get good sleep (benadryl KOs me quickly) and lift again in the afternoon before this 3-day worknight.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* skipped the shoulder press until my lowerback feels solid again.

Thur Mar 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets skip

* felt stronger today because of some extra calories but lowerback quickly tire after the 405x2. didn't even feel like putting 6x45lb plates on the calf machine to do my sets. skipped that too. upperbody pulling does not get me broken yet so go on with it.  everything else stops until i feel healthier.

Fri Mar 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* lowerback fatigue now almost gone. not too jello anymore but ran out of legs today and felt a little tired on the squats. i was standing most of the time last night at work so that did not help. 385x2 was a good weight for today. did not reinjure my lowerback.
* thinking of using a belt now whenever i do upperbody pushing to help with back fatigue.

Sat Mar 4

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 45lb 5x1 sets | 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

* lowerback is 100% now. it was broken for almost a week because of the heavy smith shoulder pressing volumes. took it easy with the vertical push doing db shoulder pressing. i fail my left hand first before i start to tense my back to bring the weight up. this might work so i dont get this jello lowerback again.
 

jesus that is a lot of vacation to accumulate.

thats 19 days off and i can combine that with the straight 6-weeks sabbatical vacation we get every 6 years on the job. i'm 2 years away from my 3rd sabbatical vacation. woot!

obvious photoshop is obvious can't find the one we were looking at now but i've seen a few over the years where he's pretty built.

+1 agree it looks fake, i can see his face placed over someone else face.

Mar 5-11 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Mar 5

morning
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 55lb 5x2 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Push seated db shoulder press 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

Mon Mar 6

morning
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* ill build my shoulders with the combo of standing press and push press but will make sure to not go crazy on the volumes of these. my calves found another gear and did another 35lb on top of the 6 plates without any problems this morning. did them all paused and without hands on the support. will try 7 plates later if i still have it.

afternoon
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skip
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1sets

* can do the 7x45lb plates on the seated calf raise but will stay with 6+35lb because the crushing pain in my quads are just too much. i was strong on the squats but decided to continue skipping the backoffs because these front squat to push press is CNS heavy. i'm feeling bouncy after a few singles of these. doing them 1 to 2 at a time with a few seconds reset. might need to do them singles like any high intensity plyo and focus on power.

Tue Mar 7

morning
Squats paused full squats 315-365-405
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets 
Vertical Push standing bb shoulder press 135lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* my traps are starting to feel sore from the overhead pressing heavy negatives. this is not good. don't want to look like a trapbro. back squat form feeling more ironed out doing these front squats. don't need 3 singles of 315 to get going. 

afternoon
Squats paused full squats 315-365-405 +25lb
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets skipped 
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* its not the heavy bb shoulder press negatives that wrecked my traps. i was avoiding choking myself with the bar on the FS and i overdid backing off my head. had to take some advil just to get sleeping this morning because the stiff neck feeling was very uncomfortable. NSAID worked. my 405 paused was very explosive. i could have 435x1 today but saved it when i eventually get my bw in the 198lb+ leanish. im still 195-196lb.

Wed Mar 8

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x4 sets | 155lb 5x1 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* daily warmup for the calves now at 6x45lb+25lb. neck stiffness still there a little so i had to skipped the push press to recover more. tonight starts the ugly 4-day work week. bw getting consistent at 196lb dry now. dates are very calorie dense and gets you good amounts of fiber too.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185-205-225lb  x1
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 setsskipped
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 setsskipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 setsskipped
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Mar 9

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull db bent over rows 100lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Fri Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skipped
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?

im doing the front squats explosively to get the 205lb push press as quick as possible. most i did on FS is mid 300s. i don't like how my collarbones look dirty after days of front squatting.