Adarq.org

May 21-27, 2017

Full Squats - Paused - Maintenance
455 #197 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204-206lb

May Week 4 of 5

Sun May 21

morning
Squats paused full squats 315-365-405 | smith 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45 10x2 sets | pronated wide 3x45 10x2 sets
Horizontal Pull  one arm cable rows 100-120-140-160 10x1 sets each | one arm cable upright rows 100-120 10x1 sets each
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling good already even after a workday. got a little nap and was able to do a morning workout. will get 455 again later.

afternoon
Squats paused full squats 315-365-405-455#194 | smith 315 5x1 sets
Horizontal Pull one arm hammer strength high row machine  80-100 10x2 sets each
Vertical Push seated chest press machine 140-160 10x2 sets each 
Vertical Pull bw chins 10x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* got dates again from costco. my favorite bulking fruit.

Mon May 22

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 5x4 sets
Horizontal Pull one arm cable upright rows 100-120 10x2 sets each
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-455#195 | 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 10x2 sets
Vertical Push seated chest press machine 160 10x2 sets  | 180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | hammerstrength iso high row 1x45lb 10x2 sets | 1x45lb+25lb 10x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still not confident to go back to smith shoulder pressing because i always find a way to tire my lowerback doing vertical pushing. i'm not getting chest DOMS from the seated chest pressing by using a low seat position and narrow pronated grip.

Tue May 23

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | 225-240 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw still staying at 204-206lb but i have to force myself to finish 500g white rice a meal. i eat two full meals a day and fast in between. did a quick macro check and its 2 grilled chicken thigh from costco 500g, and 500g white rice a meal. did this because it makes the math simple. turns out to be 3700kcal, 280g carbs 40%, 240g protein 35% and 160g fat 25% total per day.  these calories dont include dates, mango juice, protein shakes and the occasional sodium bulking with dozens of boiled eggs. i drop the white rice to 250g a meal and its cutting time right away. drop it to 125g carbs a day and il be single digit BF.

afternoon
Squats paused full squats 315-365-405-455#196 
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push seated chest press machine 160 10x2 sets   
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back to 5 reps on the one arm pulling. accumulation of 10 reps start to tire my core. 455x1 paused is routine now. 4th consecutive day since last saturday. did not do any backoffs. i want to stay fresh so i can do another 455 tmrw afternoon.

Wed May 24

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x8 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* back to 5 reppers. 10 reps is too much fatigue for daily lifting. will work tonight til friday night for my short work week.

afternoon
Squats paused full squats 315-365-405-455#197
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Thur May 25

afternoon
Squats paused full squats 315-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Fri May 26

afternoon
Squats paused full squats 315-365-405 | 315 1x5 sets | 365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160 5x4 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got good sleep for a work night and wondered why this 405 feels very unexplosive. will not get out of 435 with legs like this. had to redo the warmups and did more 315s. it worked and the 2nd 405 was a lot better. the 435 was still heavier than usual but nothing that will get me pinned.

Sat May 27

afternoon
Squats paused full squats 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x8 sets
Vertical Push smith machine inclined shoulder press 135 5x8 sets 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* took 6 singles of 315 this afternoon until it felt right. the 435 was heavy but still no back caving or grinding. the 8 set routine is not taking long because i'm doing them in clusters of 10. do a set of 5 then quick rest/reset followed by another 5. then il rest for 2-3mins.

May 28 - Jun 3, 2017

Full Squats - Paused - Maintenance
455 #200 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204-206lb

May Week 5 of 5

Sun May 28

morning
Squats paused full squats smith 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 4x45lb 5x2 sets | 4x45lb+25lb 5x4 sets
Vertical Push smith machine inclined narrow bench press 135-185-225 5x2 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did the morning squat routine on the smith to not tire the stabilizing muscles and get good quads and glute action. chest press on the smith feels very comfortable. i can get this to 245-275 before end of 2017 and 315 within a year. the 225 was not very heavy. feet also elevated to prevent lowerback tension. doing these chest pressing narror to minimize chest involvement and give the weight to the tris and ant delts.

afternoon
Squats paused full squats 315s-365-405-455#198
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x4 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets
Vertical Pull seated lat machine pulldown 225 5x2 sets

* skipped the calf machine because of too many peeps using it. did the 455 paused outside of the power rack. squat cage is busy. 455 was easy. might be able to do 4 singles until wed.

Mon May 29

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 50-60 5x2 sets each | 70 5x8 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets 
Vertical Pull seated lat machine pulldown 225 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did not feel very strong on the 405. would get a 435 but it would feel near max. skipped it and will keep this routine for mornings. il 455 later. i hope the gym is not very busy on this holiday monday.

afternoon
Squats paused full squats 315s-365-405-455x0-435x1 | 365 1x10 sets | 315 1x5 sets
Horizontal Pull one arm standing cable rows 70 5x2 sets | 75 5x8 sets 
Vertical Push smith machine inclined tricep bench press 225 5x4 sets 
Vertical Pull bw chins 1x20 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* i was feeling normally strong on the 405 and would have done the 455 outside of the rack if i had too judging by the explosiveness of the 405. i messed up on the valsalva. i did not eat enough air. i knew i screwed it up because i just folded after i got out of the pause. luckly i was inside the cage with the pins set. did not even fight anything with my legs. reracked and did the 435 a few mins after. felt like total shit because i wasted a perfectly good afternoon - did so many singles of 365 to iron out form with 30-45sec resets. the reps after 5-6 felt 20-30lbs lighter.  the 315 singles felt like an empty bar.
* my tricep bench press is solid. started at 225 without a problem. i took it easy with the chins since i'm already taxing my elbows with heavy bench pressing. if it worked for the squats, i did it again - 20 singles with secs in between. last time i did this with the chins, i got calve tightness because of so many landings. smarter this time and step down to a plyo box.

Tue May 30

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets | 100 1x5 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x2 sets | 255 1x5 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* 365 single volume yesterday did not tire me. 435 strong this morning. good sleep and strong breakfast, i should be 455#199 later and another on wed for 200 before the 4-night wed-sat work week.
* 255 singles on the tricep bench was not very heavy. could get 265s but not at 275 yet.

afternoon
Squats paused full squats 315s-365-405-435x1
Horizontal Pull one arm standing cable rows 75 5x8 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

*  was not happy with the explosiveness of the 405.  DOMs from the 365 singleshowed up. i got an easy 435 but would have been a grinder if i put 455. good thing that i took it easy. calf raises are strong again.
* i'm getting better DOMS on my mid back doing rows on cables. it does not look as cool as 5-6 plates on the hammerstrength machine but these 75-100lb cable resistance works the back muscles more.

Wed May 31

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-455#199 | 365-385-405 1x5 sets each. 30 sec rests
Horizontal Pull hammerstrength iso row pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squat plan worked. did volumes of singles. 405s were not very heavy. will go 435s next time i feel this strong.

Thur Jun 1

afternoon
Squats paused full squats 315s-365-405 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push BW dips 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri Jun 2

afternoon
Squats paused full squats 315s-365-405-455#200
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets
Vertical Push BW dips 5x4 sets | standing bb shoulder press 135 5x4 sets
Vertical PullBW chins 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got almost 7hr daytime sleep and felt very good. 455 was still heavy but not a back breaking grind. calves still tired and not 7 plate strong even after 2-days.

Sat Jun 3

afternoon
Squats paused full squats 315s-365-405-435x1 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets
Vertical Push BW dips 5x8 sets
Vertical PullBW chins 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Quote from: Kingfish on May 28, 2017, 06:44:25 pm

Quote from: fast does lie on May 28, 2017, 01:31:44 pm

Man, your Warriors are almost 3.5 to 1 favorites according to bookmakers.... but I have a feeling this one is going to be given to King James somehow....

if curry starts to have bad games while klay still remains missing in offense, then Cavs can keep this interesting. Lebron cannot bully his way to the paint. Zaza, McGoat, DWest, Durant.. warrior bigs are solid this year.

Kyrie will slither his way around the bigs....

will work against most. not durant. too quick. too tall. godly wingspan.

did you see his double block?

<a href="http://www.youtube.com/watch?v=pVpgs2E9yBM" target="_blank">http://www.youtube.com/watch?v=pVpgs2E9yBM</a>

How do you squat 2x a day every day without having joint problems?? No rest days either, almost no other leg assistance work I don't understand

Jun 11-17, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 206-208lb

Jun Week 2 of 4

Sun Jun 11

morning
Squats paused full squats 315s-365-405
Vertical Push standing one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x4 sets | 1x45lb+35lb 5x2 sets 
Vertical Pull latpulldown machine 205 5x4 sets | 225-240 5x2 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* this dip machine at 24hr is not high enough for a normal guy and i have to bend my knees. i'm adding back tightness because of this. not enough to alter my squat form but makes me uneasy going for top heavy single when everything is not perfect. back to shoulder landmine pressing. the only thing this messes up is my obliques and it takes a lot of heavy grinding reps to even get there.

afternoon
Squats paused full squats 315s-365-405-455#203-405
Vertical Push standing one arm shoulder landmine press 1x45lb+25lb 5x2 sets | 2x45lb 5x2 sets 
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets |  4x45lb 5x2 sets

* skip the calf raises this afternoon for better recovery. 455 was alright. not a grind. thought about another 5 singles of 405 and changed my mind after the first. i'm still to close to the volumes from last week. need a few more days to freshen up.
* shoulder pressing feeling good with the landmine press. 

Mon Jun 12

morning
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x8 sets 
Vertical Pull latpulldown machine 205 5x2 sets | 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 3x45lb 5x2 sets | 4x45lb 5x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* i now know what i did wrong that got me this annoying lowerback issue. its not the dips. its not my squat form. as long as i keep my feet narrow, i always land in my calves and get to full depth without rounding my back. 
* i screwed up with the walk-outs. i did them the other day on the power rack and had to 4-5 step rack/unrack with each 405 single. something got beat inside my lowerback on the left lower side. my squats this morning where solid but i felt that one muscle inside there twitch a little when i was racking the weight back. i had to do mini steps so i don't get that muscle aggravated. those 10 405 singles last week was not a very good idea.

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets 
Vertical Pull latpulldown machine 225-240 5x1 sets each
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets
Calves standing smith machine 315 5x2 sets | 405 5x4 sets

* little muscle in my left lowerback is shot. squats are easy. walkouts are horrible. will use the smith machine for a few workouts to help heal that little muscle - no wallkouts.

Tue Jun 13

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets   
Vertical Pull latpulldown machine 225-240-255-270-285-300 5x1 sets each
Calves standing smith machine 405 5x4 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets | 30x1 sets
Horizontal Pull hammerstrength iso row pronated one arm 4x45lb 5x2 sets | 5x45lb 5x2 sets | 5x45lb+25lb 5x2 sets
Vertical Pull latpulldown machine 255-270 5x1 sets each
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* should have used the smith squat this afternoon.  there was no issue until i was about to rack the 405 back. damn that little muscle causing so much problem. i can't even massage it because it's inside - some little hip flexor or extensor.
* got a little dip happy with volumes. 30 was not even a grind. i was doing 40s everyday years ago.

Wed Jun 14

morning
Squats smith paused full squats 315s-365-405
Vertical Push dips bw 5x4 sets | 20x1 sets  | one arm shoulder landmines 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 2x45lb 5x1 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 315s-365-405
Vertical Push dips bw 5x1 sets | 20x1 sets  | 30x1 sets | one arm shoulder landmines 1x45lb 5x4 sets | 1x45lb+25lb 5x2 sets | 1x45lb 10x1 sets
Vertical Pull lat machine pulldown 255 5x4 sets | 150 10x2 sets

Thur Jun 15

afternoon
Squats paused full squats 315s
Vertical Push dips bw 5x4 sets | 20x4 sets
Vertical Pull seated lat pulldown machine 255lb 5x4 sets 
Horizontal Pull hammerstrength iso row 4x45lb 5x1 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Fri Jun 16

afternoon
Squats Leg press machine 150x10s
Vertical Push dips bw 5x2 sets | 20x2 sets
Vertical Pull bw chins neutral grip wide 5x4 sets | 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

Sat Jun 17

afternoon
Squats smith 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x2 sets | 1x45lb+25lb 5x2 sets | 1x45lb+35lb 5x1 sets | 2x45lb 5x4 sets
Hozirontal Pull seated hammerstrength iso row 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves smith calf raise 135-225 10x1 sets each | 315-405 5x1 sets each

Jun 18-24, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 206-208lb

Jun Week 3 of 4

Sun Jun 18

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x1 sets
Vertical Push bw dips 5x2 sets | 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x1 sets | pronated wide 2x45lb+25lb 20x2 sets
Vertical Pull bw chins neutral grip wide 10x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* chins using the wide grip neutral bar feels really good. did the same on the rows and it was just as good. squats still broken because of that twitched little muscle in my left spinal erector area. no pain on squatting, just on the walkouts.

Mon Jun 19

morning
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x4 sets
Vertical Push bw dips 20x1 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 2x45lb+25lb 20x2 sets 
Vertical Pull bw chins neutral grip wide 10x4 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets

* left lower erector starting to feel much better. still a little bit of strain. will not go over 405 but if it still is not 100%, i won't go heavy at all.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb 20x2 sets
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated latpulldown machine 255 5x1 sets | 120lb 20x1 sets

Tue Jun 20

morning
Squats bw 10s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x4 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 10x2 sets
Abs bw situps 10x2 sets | weighted situps 15lb 5x4 sets

* back feeling very good now but decided to skip morning squats to give me more recovery from another set of 5-6hr daytime sleep. volumes of the other exercises using 50%RM x20s are working with my daily lifting routine.

afternoon
Squats 315s
Vertical Push one arm shoulder landmine press 1x45lb 5x1 sets | 1x45lb+25lb 5x1 sets | 1x45lb 20x2 sets 
Hozirontal Pull seated hammerstrength iso row pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb 20x2 sets 
Calves seated calf raise soleus 6x45lb+25lb 5x1 sets | 3x45lb 20x2 sets
Abs bw situps 20x2 sets | weighted situps 27.5lb 5x1 sets
Spinal Erectors back extension bw 10x2 sets

* still not completely glitch free on my lower right spinal erector. stopped at 315s. i'm very strong with it but would not be a good idea to go heavier and risk aggravating it to a more serious injury.

Wed Jun 21

morning
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x2 sets 
Vertical Pull seated lat pulldown machine 120 20x2 sets
Calves seated calf raise soleus 2x45lb,3x45lb 10x1 sets each | 4x45lb,5x45lb,6x45lb 5x1 sets each | 3x45lb,4x45lb 20x1 sets each
Abs bw situps 10x2 sets
Spinal Erectors back extension bw 5x1 sets

* squats felt good. still a little bit of soreness but not from the strained muscle anymore. the recovery back extensions yesterday got me some doms.

afternoon
Squats 315s-365-405
Vertical Push bw dips 5x4 sets | 20x4 sets 
Vertical Pull bw chins pronated 20x1 sets 

Thur Jun 22

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets 
Vertical Pull bw chins pronated 10x4 sets
Vertical Pull seated lat machine pulldown 120,135 20x1 sets each       
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Fri Jun 23

afternoon
Squats 315s
Vertical Pull bw chins pronated 10x4 sets   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+25lb 5x1 sets | 2x45lb 5x2 sets 
Vertical Pull seated lat machine pulldown 120,135,150 20x1 sets each   
Calves seated calf raise soleus 3x45lb 10x1 sets |  4x45lb 20x2 sets each

Sat Jun 24

afternoon
Squats 315s-365   
Vertical Push one arm shoulder landmine 1x45lb 5x2 sets, 20x2 sets | 1x45lb+15lb 20x1 sets 
Vertical Pull seated lat machine pulldown 120,135,150,165 20x1 sets each   
Calves seated calf raise soleus 3x45lb 20x1 sets |  4x45lb 20x4 sets each

I couldn't find it in your journal, but have you tried PR'ing at 495 or 505???  or is that detrimental to your routine/goals?

no. i needed a 208-210lb BW to have enough leg thickness for the paused 475s.  i could go all strength and bulk for 495 but at 5'10, i will just get unhealthy fat to 15%+ to even have a chance with 5 plates.

i'm happy with 455x1 from time to time at my leanish low 200lb bw.

Do you take MSM or any other type of knee/joint supp?  Cause both our squat stance has our knees a bit in front of the toes and narrower stance.  I get some soreness/tingling at the top of my knee cap sometimes, esp when I run out of joint supps.

When I trained with a stance that is more narrow than shoulders is when my knee aches more....

i had used some MSM joint supplement from costco but was more for prevention. if your knees get tender, lower the intensity while you rest and recover. go back at it when you get pain free.

very quick rebounds at the hole puts the load to the connective tissues. eventually somethings going to get tired.