Adarq.org

Thur 11:30am
Aug 15, 2013

Full Squats - Paused
455 #65 (16/20)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
BW x20 Day 1 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+ sleep. very strong today. got the 405 easily. did not even bother putting the pins on the 455. i thought about putting the pins and loading 465lb (210kg). il stick to the plan and wait for my BW to improve to 206-208s.
* the 455 felt very easy and light until i take that .25sec pause at the bottom. before the pause - i can rep this at least 2-3 times. after the pause - shit just got real. lol.

So has it turned into a cutting game for Scoob now... To get those last couple of inches

nope. wrist on the rim on a max jump without the ball is not going to cut it specially with those tiny hands. its going to look like rip's dunk attempts but a few inches lower.

 

Wed 1:00pm
Aug 14, 2013

Full Squats - Paused
455 #64 (15/19)| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x30

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* got another 10+hr sleep but was not as strong as i thought. fatigue from the Socal road trip still there. 455x1 was a silent lift but slowed more than usual on the sticking point. not very strong coming from a rest day. another 10+hr sleep tonight and i shall be back on my routine again.
* this is a 4-night wed-sat work week. will only work sat night. need some time off to really get myself de-stressed.

seems you drive an expensive car. perhaps i should consider a career change to working odd hours in biotech.

bought cars used. i do my own maintenance. oil change suction tool is a lifesaver. been working for 10+years now for the same company right after i completed my B.S. degree. pharmaceutical manufacturing is cool.  just don't get canned for wasting $1M+ on a single stupid mistake.

if you are serious getting into the biotech business.. so many positions opened lately. 
http://www.gene.com/careers/find-a-job

Mon 3:30pm
Aug 12, 2013

Full Squats - Paused
455 #63 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3 (14/17)

Calf Raise - Leg Press - Paused
9x45s x20

Chins | Dips - Paused
BW x20 Day 3 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 11:30pm-5:30am,9:30am-12:30pm sleep. 455x1 like routine. 14th in 17 days.

Sun 5:00pm
Aug 11, 2013

Full Squats - Paused
455 #62 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 1:30am-4:30am, 11:30am-3:30pm sleep. drove down to socal and staying here for a few days. lifted at santa monica 24hr supersport. equipment looks the same as the one in seattle. don't like these bulky equipment but it works. the 455 was heavy today. did not get a silent lift. grind at the 1/4 up. strong BW at 206 but did not get enough sleep, and the driving fatigued me a bit.
* im so strong right now at this weight. 13th 455 in 16 days. will keep this 455 going until last week of this month. il take a planned deloading and go for 455+. plan for now.

Fri 4:30pm
Aug 9, 2013

Full Squats - Paused
455 #60 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BW x40

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 8:30am-1:30pm-4:00pm sleep. not enough to recover. 425x1 was a good weight for today. not too heavy to be a grind.  dips made it to straight rep 22 then clusters of 2-4-6 reps to get to 40 total. i get straight to 30 paused dips on a strong day (vertical torso for triceps / less chest). i don't get any soreness even with a 40rep volume.

Wed 3:00pm
Aug 7, 2013

Full Squats - Paused
455 #59 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 | x40

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* stronger today than yesterday. got a 1am-5am-8am-11:30am-1:30pm sleep. whey protein shakes at 8am then back to sleep. thought about lifting at 11:30am but with almost 500g caffeine, its hard to get a 2hr+ afternoon nap afterwards. decided to just take another 2hr sleep and lift in the early afternoon.
* recovered from yesterdays 455. today was more explosive. this is 10x455 singles in 12 days.  i'm so confident with this weight right now. if i get my 6+2.5hr sleep tmrw even after the 13hr night work, il go for it again. this is a 3day wed-fri work week. should be easy.

Not joking. Which variant of cable row does KF do, seated or the lying one?

i do one-hand standing cable rows with the off-hand bracing to keep me perpendicular to the cable resistance.

this gives me mass on the mid back, rear delts and forearms and NOT for the spinal erectors. the braced off-hand removes as much of the erectors as i can to not fatigue them.

best torso-stabilizing exercise aside from squats - i do high repetition weighted back extensions (3x45s on GHR bench).