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don't you live in california? how could your wednesday lift at 4:30 already have happened? it's not even 2 on the east coast.

oh yeah, that makes sense. 

Fri 6:00am
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 rest

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* 405s were very heavy this morning. i made the workout quicker than usual because of a morning meeting but i still got at least 5mins rest for the top sets. the concentric was like a 455x1 coming from a strict pause without the torso lean. must be the 425s yesterday. i really took my time at the pause yesterday. i'l be stronger later. i'm always better in the afternoon when the morning sucks. strong post workout meal and lots of sitting down for classroom training today.

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Fri 4:30pm
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* 455x1 top set for the 5th day. it was not as easy as yesterday. the lack of a midday sleep is catching up to me. 425s backup paused singles were very strict and controlled. planned to do 4 singles but lost interest in anything after the 2nd single. will get more rest and sleep and lift better tmrw. i can have my midday nap tmrw.

Sun 1:30am
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* worked OT for the sat night 7pm-8am. did not lift after work, not even at home. the single night shift drained me a bit. slept 8-1pm and went to gym for the warmup workout. the weights felt lighter than most morning workout and thought about going 405+ at some point. 1st 405x1 felt at least 15-25lbs heavier like always for the 1st workout of the day. saved the top set for later.

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Sun 8:30pm
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press. rest

* doing more hamstring static stretching post workout. long holds with the 425s are tiring my hams. i can feel them pulling on my lower back when i'm fatigued. little strain on my lower back. just annoying, and nothing close to an injury. 455x1 got up routinely again.

Seemed to get through the sticking point a bit easier than the last vid you posted.

I cannot wait to see what your vert is going to be like.

Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!

concentric is very smooth if i don't come to a complete stop at the bottom. it will still look a pause rep form certain angles but i don't really get to a complete static hold. i do these most of the time for the top 455, but was able to get the same weight from a complete stop. noticeably harder but still got it up.

i'm not doing any high intensity jump drills. i'm good with 10-15% jump squats and 2-hand SVJ dunks.

Mon 7:00pm
Feb 18, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 1/4

Smith Machine Squat
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
- BW x20 x20

* 275 smith squats - this is all the plates that the gym has. used the 2 pieces of 5lb to raise heel and just did the workout in my chucks. workout not serious enough to use my adistars. bought them though. smith full squats did not feel very weird and is good enough for some form of recovery lifts.

Wed 8:00am
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
Full ROM - Paused Reps
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

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Wed 8:30pm
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
275 x0 x0 x0 - skipped. starting to feel the lower quads getting worked. not good for a deload

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press
- 300 x10 x10 x10 x10

* hydro therapy, jacuzzi.. etc. perfect time to really go high volumes on the chins. i can really feel the muscles now. calfs need more weight. 300 did not cut it at all.

* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.

What was the price for the resort?  Recommended?  We have a ton of elevate miles and I been thinking about using them up on Cancun.

Fri 7:30am
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press.

* felt more uncoordinated than usual for a morning squat workout but definitely fresher and stronger coming from the 3.5 day deload. will go for 455 top set later.
* 495 leg press calf raise is too light now. will go 585 soon.

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Fri 4:30pm
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x0 x0

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 | leg press. rest

* coordination sucks on the heavy singles. did 455 and it came up wrong. initial burst of concentric did not even make it halfway up. did not even fight the weight. it felt like ~ 10-20lbs heavier. got a strict 440x1. called it a day.
* even the 585 calf raises were not very heavy. reset at rep 18. will go 675x20 here soon as back offs from the 675 smith calfs which i plan on adding after i get back to repeatable 455s tmrw hopefully. i detrain on my top squat sets very quickly.