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Wow now daily 455s, like Justin Gatlin u haven't slowed down a bit and might be at your prime nearing late 30s.

Come on just admit it, you've been taking that GH, 

just kidding, very impressive, world class strength/vertical!

natural gH = squatting multiple times per day, every day, for years.

growth factors = barbell

Dec 9-15, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

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

Monday Nov 5, 2018 - start of daily 455s

BW 204lb

Dec Week 2 of 4

Sun Dec 9

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | high pull 75 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

* took wed night off again next week so il be doing double workouts again until thursday. thats another 5 straight days.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Mon Dec 10

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets | low row 60 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455, 315-365 3x1 sets
Shoulders dips bw 5x3 sets, 10x2 sets, 20x1 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Dec 11

morning
Squats 315s-365-405-455, 315-365-385 2x1 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x4 sets

* adding more backoff volumes. 385 did not feel heavy on my back. counted back on my log and it was Nov 5 that i started doing daily 455s. last time i did 455 everyday - it lasted for 8 weeks.  im at 5 weeks now and still going.

afternoon
Squats 315s-365-405-455, 365 3x2 sets, 385 3x1 sets
Shoulders dips bw 10x1 sets, 20x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Dec 12

morning
Squats 315s-365-405-455, 365-385 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 365 3x2 sets
Shoulders dips bw 10x4 sets
Rows one arm cable low lateral rows high 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Dec 13

morning
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* diet and sleep were solid but 365-385 (80-85%) triples is beginning to overtake my recovery. did doubles and will go from there again. working thur-sat night this week so my 5 day off worked as planned. 

afternoon
Squats 315s-365-405-455, 405 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* felt very strong this afternoon and decided to 405x3. could have gotten 5+. tought about 425x3 but might be too greedy and burn out tmrw.

Fri Dec 14

afternoon
Squats 315s-365-405-455, 365 2x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Dec 15

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Dec 23-29, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

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

Monday Nov 5, 2018 - start of daily 455s. Week 8

BW 204lb

Dec Week 4 of 4

Sun Dec 23

morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* week 8 of daily 455s. will keep grinding the 405 backoffs and eventually il be able to recover from 5 reps quickly.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* legs not fresh for 90%backoffs. took it easy this afternoon.

Mon Dec 24

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* 24hr fitness closes 2pm today. did a very early 3am workout so i have some time to nap and do a 2nd at 12pm later.  legs starting to feel recovered from the 405s but took it easy again and did the 275 backoffs.

afternoon
Squats 315s-365-405-455, 405-315 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* drove an extra 10 min and used a bigger 24hr fitness and it was also packed at 12noon. got very strong after a skipped day of heavy backoffs.  will lift very little tmrw as i'm using my clubhouse gym. everything else is closed.

Tue Dec 25

morning
Squats 315s
Shoulders dips bw rest
Rows one arm cable low lateral rows mid 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest 

Wed Dec 26

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* another very cold 46F SF morning. one of the first to be at the gym at 6am opening. everything was cold. bar was cold. ill be stronger later.  working 4 days this week. can't pass on the holiday OT.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Thur Dec 27

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Dec 28

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* had to cut my little exercises short. gym was closed early because of some emergency water pipe issue. good thing my squats were done already. lots of people pissed.

Sat Dec 29

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* got off a little early from work and got a 2hr nap. did a very cold 41F morning workout. felt alright.

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Jan 6-12, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

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

Monday Nov 5, 2018 - start of daily 455s. Week 10

BW 206lb

Jan Week 2 of 5

Sun Jan 6

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 50-70-90 10x1 sets, 110-130 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* my rear delts are looking thick with all the heavy rowing. need to get more front delt action.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
 
Mon Jan 7

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Tue Jan 8

morning
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

* got in a 405x5. feeling very good this morning. could have gotten 6-7 reps.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Wed Jan 9

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* still fatigued from yesterday mornings 405x5. i was even weaker today than yesterday afternoon. will get better later.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Thur Jan 10

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 11

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Sat Jan 13

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Jan 20-26, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

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

Monday Nov 5, 2018 - start of daily 455s. Week 12

BW 206lb

Jan Week 4 of 5

Sun Jan 20

morning
Squats 315s-365-405
Shoulders seated chest press machine 225 10x4 sets | smith shoulder width bench press 135-185-225 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* the 2 sets of triple 405 yesterday got me tired. 405 was not as explosive. 435 would be max. and it would be ugly. stopped at 405 and be stronger in the afternoon after more sleep.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 185 5x1 sets, 225 5x4 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* was a little afraid this morning because its been a while since i was this fatigued. i did not feel solid at all on the morning 405. this afternoon went so much better than i thought. was a routine strong day again.

Mon Jan 21

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 225 5x3 sets,  275 3x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 225 5x3 sets,  275 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* progressing nicely on the tricep flat bench press.

Tue Jan 22

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x4 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* i do not feel any DOMS at all on my pecs doing these 225+ shoulder width flat bench press. its a good thing. front delts get most of the action.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 255 5x1 sets, 225 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Jan 23

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x3 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455,  405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 10x1 sets, 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Jan 24

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 25

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275-255 3x2 sets
Rows one arm cable rows high 90-100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Sat Jan 26

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275 3x2 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Feb 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 14

BW 206lb

Feb Week 1 of 4

Sun Feb 3

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* very early 3am workout. will do an early afternoon too after my sleep.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 475 top single not so far out. 455 getting so much easier lately. skipped the 405x2-3s and will try the 475 later if i get another good sleep after this superbowl party.

night
Squats 315s-365-405-465#5
Shoulders smith tricep bench press 275 3x3 sets | seated chest press machine 90 40x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 50 40x1 sets
Calves seated calf raise soleus 4x45lb rest

* i would have made the 475 but didn't want to overexert so took it the sure way and went for 465. it went up like 455. will take it easy again tmrw morning and go for the 475 if all goes to plan.  did some volume backoffs.

Mon Feb 4

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#8
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* did the 475 with the safety pins. went up like a routine heavy 455. might do it again tmrw afternoon. skipping the backoff 405 for maximum recovery.

Tue Feb 5

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets | seated chest press 90 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets, shoulder width 100 10x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-475#9
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* the 475 this afternoon felt like yesterday. no big struggle. could have maxed at 485-490. the 455 this morning used a bit more effort than this 475.

Wed Feb 6

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#10
Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* did the 475 outside the rack. did not struggle at all.

Thur Feb 7

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets, 135 20x2 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 8

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets | seated chest press 90 20x2 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Sat Feb 9

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 90-105 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* the 275 5x2 sets on tricep bench yesterday got me fried today. not working tonight so only 3 day work week again. everything felt heavy. had to do the 455 inside the pins because i did not feel solid and tight. 455 felt heavier than the 475s. will rest good and eat well.

Yesssss, finally, i was waiting for this but didn't want to spam the journal, as i was sure you have it in mind all the time. Amazing to be back up there man, what a damn beast and motivation you are!!!!!!

 

thanks. this time around, i got the paused 475 at a no-very-fat 206-208lb. i was 210+ before.  the backoff 405x2-3s are paying off.

probably need to do a lot of 2-3 paused reps on 435 if i were to have a chance at 495.