Adarq.org

April 21-27, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10

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

Monday Nov 5, 2018 - start of daily 455s. Week 25

BW 208lb

April Week 3 of 4

Sun April  21

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon April  22

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.

Tue April  23

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* bw back to heavy. slept well.

Wed April  24

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets

* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.

Thur April  25

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.

afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.

Fri April  26

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat April  27

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

April 28 - May 4, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13

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

Monday Nov 5, 2018 - start of daily 455s. Week 26

BW 208lb

May Week 1 of 5

Sun April  28

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest

* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.

Mon April  29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.

Tue April  30

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

Wed May  1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur May  2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Fri May  3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat May  4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets


 

May 5-11, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16

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

Monday Nov 5, 2018 - start of daily 455s. Week 27

BW 208lb

May Week 2 of 5

Sun May 5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets

Mon May 6

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* feeling thick already. will get 495 later if i sleep well.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.

Tue May 7

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 sets

* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.

Wed May 8

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.

Thur May 9

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.

Fri May 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

Sat May 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 10x2 rest

* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.

wow 495 now. like the energizer bunny just keeps going higher!

kingfish is the prototype.

tbh his consistent precision at executing the basics, reminds me of Kipchoge.

most athletes feel they need all kinds of variation. i def need less variation the most. but kingfish is on another level.

i've mentioned before in here, i want to attack my km's (sub3) & mile's (sub5) like kingfish does his squat. tho, i think doing it at such a high frequency is a bit too rough: mod/hard 3-5 minutes straight is alot of work every day (and especially multiple times per day), for me at least. The key difference is the "heart stress". Running hard (for several minutes) every day just triggers heart-related stress which can become a real problem. Muscle-wise, i felt fine, especially since I was running in spikes on grass. That experiment I did last October (2018) was eye opening tho. Was the best period of running i've ever had.

wooord.

pc!

I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again 

 

relax lakers

Quote from: Dreyth on May 16, 2019, 02:11:50 am

I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again 

 

relax lakers

Or rather... Air DS 

Now that is a blast from the past. That was my username back when there were dozens of VJ sites around

Air Alert

May 26 - June 1, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 30

daily double workouts week 3 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 5 of 5

Sun May 26

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Mon May 27

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Tue May 28

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Wed May 29

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x rest
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

Thur May 30

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* 405x5s still going strong. will deload once i start to fatigue.

Fri May 31

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets


Sat Jun 1

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

June 2-8, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 32

daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb

June Week 2 of 4

Sun Jun 9

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5


Mon Jun 10

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

Tue Jun 11

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

* been very hot lately here in SF. almost 100F today. had to go gym late because of the heat wave. getting fresher with the lesser triples. might move up to 295 on the shoulder work.

Wed Jun 12

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x3, 295x3, 295x2
Rows seated cable rows one arm 75x 5-10-5

Thur Jun 13

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

Fri Jun 14

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

* i'm not getting any stronger or fresher because i'm only getting good sleep. i need great daytime sleep but family duties first. thats 4.5-5hrs on days compared to 6-6.5hr when i have no time constraints.

Sat Jun 15

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5