Adarq.org

Jan 26 - Feb 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#24
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 5 of 5

Sun Jan 26

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5 skip  | one arm cable row 70sx5,

* this colds/flu wont go away. still feeling under the weather. big headache from sleep most days

Mon Jan 27

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 50sx5  | one arm cable row 70sx5,

* i'm still plenty strong for 455 but i gas out so fast. 405 single and i was out of breath because of the cough.

Tue Jan 28

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 s
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

* i'm on 4th daily treatment already of tamiflu and should be fixed by the 5th day. cough still going but getting milder. afternoon gym was alright. no heavies this week.

Wed Jan 29

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45sx5  | one arm cable row 70sx5,

Thur Jan 30

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3 skip
Back one arm cable upright rows 45sx5  | one arm cable row 70s-80x5,

Fri Jan 31

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  | one arm cable row 70s-80x5,

Sat Feb 1

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 45s-55x5  skip | one arm cable row 70sx5,

Jan 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #53 | 495#23
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 3 of 5

Sun Jan 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

Mon Jan 13

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-55x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-475#53,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine 210-225x5 | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Tue Jan 14

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x3
Back seated lat machine skip | one arm cable upright rows 50-50x5 | one arm cable row 70-80-90x5

afternoon
Squats 315-365-405-495#23,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine skip | one arm cable upright rows 50-50-55x5 | one arm cable row 70-80-90x5

Wed Jan 15

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-50-55-60-65-70x5 | one arm cable row 70-80-90x5

* removed the lat pulldown from the rotation for now. other pulling feels better. squat did not suck as much as i thought. will do 405 backoff reps later.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 55-60-60x5 | one arm cable row 70-80-90x5

Thur Jan 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-60-60x5 | one arm cable row 70-80-70-80x5

Fri Jan 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back one arm cable upright rows 50-55-55x5, 50x10 | one arm cable row 70-80-70-80x5, 70x10

Sat Jan 18

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-275x3
Back one arm cable upright rows 50s-55-55x5,  | one arm cable row 70s-80-80x5,

Dec 29 - Jan 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #51 | 495#21
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

BW 212lb

Jan Week 1 of 5

Sun Dec 29

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 30

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x1, 5x1 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* got spoiled by my local gym equipment here. the lake tahoe local gym i used made squats less comfortable. the 455 this morning was a lot better. skipped backoffs for the afternoon.

afternoon
Squats 315-365-405-475#51,
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60 5x2, 65 5x1 sets | one arm cable row 80 5x2 sets

* 475 was very quick this afternoon. skipped the backoffs and will go for another 495 tmrw afternoon if all works well.

Tue Dec 31

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* did not feel as strong as yesterday morning. might get better after a strong breakfast.

afternoon
Squats 315-365-405-495#21, 405x5
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

* end the year strong. might skip the morning workout if my legs are toast. don't usually go high volume and heavy top single on same workout. felt good at the time.

Wed Jan 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225-240x5 | one arm cable upright rows 60-65x5 | one arm cable row 70-80x5

* 455 this morning was very heavy as expected. good thing i had enough recovery to even use it.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3, 315x2, 275x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Thur Jan 2

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Fri Jan 3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Sar Jan 4

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275-295x3
Back seated lat machine 225 5x2 sets | one arm cable upright rows 60-65-70x5 | one arm cable row 70-80x5

Dec 15-21, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #47 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 3 of 4

Sun Dec 15

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#46, 405x2
Shoulders smith machine inclined bench 315x1, 295x2, 275x3
Back seated lat machine 225 10x1 sets, 240x5 | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Tue Dec 17

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets


Wed Dec 18

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#47, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 19

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* feeling under the weather. bw is ok. taking zicam to make sure it does not turn into a full blown flue. muscle ache was horrible on my last sleep. felt like my whole body got domd like a newbie.

Fri Dec 20

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 21

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Dec 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #45 | 495#20
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 212lb

Dec Week 2 of 4

Sun Dec 8

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* accumulated good fatigue already for the back off 405s.

afternoon
Squats 315-365-405-475#43, 405x5
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Mon Dec 9

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-495#20, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

495#20
<a href="http://www.youtube.com/watch?v=jDZTljTtkoM" target="_blank">http://www.youtube.com/watch?v=jDZTljTtkoM</a>

Tue Dec 10

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

* tired. 405x3 following the 495 probably not a very good idea. didn't even feel like doing 405x2 after the 455. will do better tmrw.

Wed Dec 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

afternoon
Squats 315-365-405-475#44, 405x3
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Thur Dec 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Fri Dec 13

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 295x3, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

Sat Dec 14

afternoon
Squats 315-365-405-475#45, 405x4
Shoulders smith machine inclined bench 315x2, 275x5
Back seated lat machine 225 10x2 sets | one arm cable upright rows 60 5x2 sets | one arm cable row 80 5x2 sets

lasha did this in training. expect a 500kg total in the 2020 olympics. 

<a href="http://www.youtube.com/watch?v=rf8L6D-ENNE" target="_blank">http://www.youtube.com/watch?v=rf8L6D-ENNE</a>

Nov 17-23, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3

BW 206lb

Nov Week 3 of 4

Sun Nov 17

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 5x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

Mon Nov 18

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75x5

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 255x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Tue Nov 19

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Wed Nov 20

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x5, 275x3
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

* getting stronger on the inclined pressing.

Thur Nov 21

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Fri Nov 22

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295 3x1, 295 2x1
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Sat Nov 23

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 295-275 2x1 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets

Nov 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #33 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 2

BW 206lb

Nov Week 2 of 4

Sun Nov 10

morning
Squats 315-365-405
Shoulders smith machine inclined bench 255x3, 275x3, 255x5, 255 3x3 sets | seated chest press machine 150 10x4 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 60x5, 50 10x2 sets | seated row machine 210-225-240-255x5s

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 150 rest
Back seated lat machine 210 10x2 sets, 210 5x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 5x2 sets


Mon Nov 11

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 150-165x10s, 180-195x5s
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

afternoon
Squats 315-365-405-475#32
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets, 225x5

* 475 went up without a sticking point. not very far from the 495#20. bw 208-212 again and feeling very thick.

Tue Nov 12

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 210 10x2 sets
Back seated lat machine 210 10x2 sets, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225 10x2 sets

afternoon
Squats 315-365-405-475#33
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x2 sets

Wed Nov 13

morning
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 10x2 sets
Back seated lat machine 210 10x1 sets, 210x5 sets | one arm cable upright rows 50 10x3 sets | seated row machine 225 10x1 sets, 225 5x1 sets

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5 | seated chest press machine 225 10x2 sets
Back seated lat machine 210x10, 210x5 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 225x5

Thur Nov 14

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine 225x10, 210x10

Fri Nov 15

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | seated row machine  210 10x2 sets

Sat Nov 16

afternoon
Squats 315-365-405-455
Shoulders smith machine inclined bench 275x3, 255x5, 255x3 | seated chest press machine 225 rest
Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x3 sets | seated row machine  210 5x2 sets

* the seated lat machine i'm doing is with the hip roller removed thats why i limit the weight to 210-225. anything heavier and i get pulled up. max stack at 300. i can do 5 paused routinely with that but eventually will break something in the lowerback because of the position.  i'm healthier this way. no fatigue on back. just lats and arms.