Adarq.org

Sept 8-14, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #31 | 495#19

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

Monday Nov 5, 2018 - start of daily 455s. Week 45

BW 206lb

Sept Week 2 of 4

Sun Sept 8

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 40x 5-5

Mon Sept 9

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5 | one arm cable upright rows 50-60-70x5

afternoon
Squats 315-365-405-455(+20),
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-10 | one arm cable upright rows 60x 5-5

* felt very strong this afternoon. good sleep and diet. skipped the backoff because my left glute is still not 100%. not affecting the squats but there is some tenderness in there somewhere.

Tue Sept 10

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx10 | one arm cable upright rows 50-60x5

afternoon
Squats 315-365-405-475#29,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

* little tenderness on left glute remains but very strong already on 405. had a clean 475. if all goes well, il do this again tmrw at least.

Wed Sept 11

morning
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

afternoon
Squats 315-365-405-475#30
Shoulders bw dipsx20
Rows seated cable rows one arm 75x skip  | bw chinsx5 | one arm cable upright rows 50x skip

* was pressed for time. did bare minimum pullups and dips combo. 475 felt good.
 
Thur Sept 12

afternoon
Squats 315-365-405-475#31,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Fri Sept 13

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Sat Sept 14

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx 5-5 | one arm cable upright rows 50x 5-5

Sept 1-7, 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 44

BW 206lb

Sept Week 1 of 4

Sun Sept 1

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 80x 5-5

Mon Sept 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chins x5-5

Tue Sept 3

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x rest, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest | bw chinsx5

Wed Sept 4

morning
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

afternoon
Squats 315-365-405-455, 405x2
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Thur Sept 5

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx20
Rows seated cable rows one arm 75x rest  | bw chinsx 5-5

Fri Sept 6

afternoon
Squats 315-365-405-455,
Shoulders bw dipsx 10-10
Rows seated cable rows one arm 75x 5-5  | bw chinsx5

Aug 18-24, 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 42

BW 206lb

Aug Week 3 of 4

Sun Aug 18

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Mon Aug 19

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* i gave up on trying to be 495 strong while trying to stay lean. its almost impossible. been eating more eggs again to surplus and in the last few days, i've gotten stronger already. will be 475 thus afternoon. the 455 this morning was fast already.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, seated machine dip 135x 5-5, 150x5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Tue Aug 20

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx 5-20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* been sleeping more at night on my off days for the past few days. didn't really pay attention to it but i was a lot stronger this morning. will try for another 405x5 wed morning.

Wed Aug 21

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* woot! back to comfortable 405x5s. will burn out if i do this too often so will take it easy and stop at 2-3 for a few days.

Thur Aug 22

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3
 
* got day off from work and was able to get another morning workout in.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 24

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Sat Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Aug 4-10, 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 40

BW 206lb

Aug Week 1 of 4

Sun Aug 4

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Mon Aug 5

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 5-3

Tue Aug 6

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x5 | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Wed Aug 7

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

* getting good at the 455 again but i'm not close to getting 495 anytime soon. be lucky to be at 475. bw steady at 204-206.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3-4-2
Rows seated cable rows one arm 75x 5-5 | one armrows high pull 90x 3-3

Thur Aug 8

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

Fri Aug 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x5  | one arm rows high pull 90x 3-3

Sat Aug 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3



 

July 21-27, 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 38

BW 206lb

July Week 4 of 5

Sun July 21

morning
Squats 315-365-405-455, 405x1
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

Mon July 22

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

* lower back tight. slept wrong. saved the heavy for later.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5


Tue July 23

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Wed July 24

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

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

Thur July 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Fri July 26

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Sat July 27

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5-5

40yr old vs undefeated champ.. vegas favors pacquiao. go manny!

July 7-13, 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 36

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

July Week 2 of 5

Sun July 7

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* bw dropped to 204lb. was sleeping a lot to catch up from the work nights and did not eat as much because i was already sleepy in the mornign. its been a while so i have to adjust again to working 13hr nights. i  got the 455 this morning because i after 36 weeks of doing them daily, i just believed that i will get the rep. it was very heavy. heavier than some of the 495s that i did.

Mon July 8

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2, 315x1
Rows seated cable rows one arm 75x 5-5

Tue July 9

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* might skip afternoon workout because of a schedule. shoulders feeling good already but will limit consecutive 315s.

Wed July 10

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

Thur July 11

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5

Fri July 12

afternoon
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5

* did my warmup routine twice to see if i can feel better with more warmup. nope. too tired from long hours standing at work. did not help that im not as heavy also. could have fought a 455 because the 405 was not that heavy but it will be a tiring grind. not worth it.

Sat July 13

afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 225-275x2, 295x 1-1
Rows seated cable rows one arm 75x 5-5

Whats the squat plan after june?

get back to 495 top set and try to maintain it longer while staying not very fat. im still 204-208 lately. i start to get fat at 212+