Adarq.org

 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 31

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

BW 208lb

June Week 1 of 4

Sun Jun 2

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

* local 24hr gym now has 2 new oly platforms with olympic plates. don't have to drive to the other location for better equipment. skip the morning workout because i was called in for work for a day. will not go back to regular work schedule until the last week of june. 405x5s still going strong. 9th straight day of daily 405x5s.

Mon Jun 3

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

* getting stronger on 405s. can do 6-7 now but kept it at 5. 

Tue Jun 4

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 skip. machine busy
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest

* somebody left so much mess in the smith machine. skipped it. squats volumes still strong.

Wed Jun 5

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


Thur Jun 6

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

Fri Jun 7

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

* last 2-3 afternoon 405x5s are getting harder. from peak of being able to have done 7 to a slow #5. still not a back breaking crawl but the last rep is getting slow. might call it and deload next week to peak.


Sat Jun 8

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, 405x3
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

May 19-24, 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 29

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

BW 208lb

May Week 4 of 5

Sun May 19

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

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

Mon May 20

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

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Tue May 21

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets

Wed May 22

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 3x45lb 5x2 sets

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
Calves seated calf raise soleus 3x45lb 5x2 rest

Thur May 23

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

afternoon
Squats 315-365-405-455, 405x4
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

* i have to cycle between the 495x1 and 405x5-6s. when im thick and fresh enough for repeated 405x5s, il deload and go 495 singles again.

Fri May 24

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

Sat May 25

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
 

portland getting cooked. 

playoff iggy with the game winning defense.

2 of the most incredible shots in NBA history happened this playoffs.

here's the second one.

<a href="http://www.youtube.com/watch?v=ChT3ewZXTfM" target="_blank">http://www.youtube.com/watch?v=ChT3ewZXTfM</a>

heres the first. very satisfying to eliminate and wave bye to that stat whore.

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

May 12-18, 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 28

daily double workouts week 2 of 7. Start May 5-11, ends Jun 12

BW 208lb

May Week 3 of 5

Sun May 12

morning
Squats 315-365-405-455
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

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

Mon May 13

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets | dips bw 5x2 sets
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

* strong enough for the 495 this afternoon but skipped another day to make sure the next heavy does not burn me out too fast.

Tue May 14

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

afternoon
Squats 315-365-405-495#17, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x4, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 sets

* 495 was medium heavy. i used to get another 405x3-5 as backoffs but not anymore. accumulated fatigue is not going away. still happy the deload worked.

Wed May 15

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

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
 
Thur May 16

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

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

* i should have been strong this afternoon. must be the volumes of benching. my shoulders feel tired.

Fri May 17

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

afternoon
Squats 315-365-405-495#19 (adjusted the #. i counted #7 twice)
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

* got another 495 after 2 days of rest. it was not easy. everythings going downhill with this weight.

Sat May 18

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

afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest

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.

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