plan to get 495 at a leaner weight did not work. have to be over 210 to get the heavies without burning out. looked like i could have done another 10-15lbs over it.
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
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
Full Squats - Paused - Maintenance 455 #275 | 465 #5 | 470 #1| 475 #42 | 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
Dec Week 1 of 4
Sun Dec 1
afternoon Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
Mon Dec 2
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 275x5, 275x3 Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets
afternoon Squats 315-365-405-475#40, 405x3 Shoulders smith machine inclined bench 315x2, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets
Tue Dec 3
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 275x5 Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 50-60-70 x5
afternoon Squats 315-365-405-475#41, 405x3 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x3 sets
Wed Dec 4
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 275x5 Back seated lat machine 210 10x3 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets
afternoon Squats 315-365-405-475#42, 405x5 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets
Thur Dec 5
afternoon Squats 315-365-405-455, 405x3 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets
Fri Dec 6
afternoon Squats 315-365-405-455, 405x6 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm rows 70 5x2 sets
Sat Dec 7
morning Squats 315-365-405-455, 405x5 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 5x2 sets, 60x5 | one arm rows 70 5x2 sets, 80x5
afternoon Squats 315-365-405-455, 405x3 Shoulders smith machine inclined bench 315x2, 275x5 Back seated lat machine 210x10, 225-240x5 | one arm cable upright rows 60 5x2 sets | one arm rows 80 5x2 sets
Monday Nov 5, 2018 - start of daily 455s. 1 Yr Week 3
BW 206lb
Nov Week 4 of 4
Sun Nov 24
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 295x2, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
Mon Nov 25
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 315-365-405-475#34 Shoulders smith machine inclined bench 295x3, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
Tue Nov 26
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 315-365-405-475#35 Shoulders smith machine inclined bench 295x3, 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 27
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 315-365-405-475#36 Shoulders smith machine inclined bench 295x3, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
Thur Nov 28
late morning Squats 315-365-405-475#37 Shoulders smith machine inclined bench 295x3, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
* early home from work and got a 3-6:30am nap. was surprised to already be very strong at 830 on a very cold 39F morning. gym closes at 2pm so happy to get the heavy already.
Fri Nov 29
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 315-365-405-475#38 Shoulders smith machine inclined bench 295x3, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
* feeling very confident lately with the 475. getting them with a strict pause. will deload the other exercises and start adding 405 volumes. want to get the 495#20 before end of the year.
Sat Nov 30
morning Squats 315-365-405-455 Shoulders smith machine inclined bench 295x2, 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 315-365-405-475#39 Shoulders smith machine inclined bench 295x3, 275x5, 275x3 Back seated lat machine 210 10x2 sets | one arm cable upright rows 50 10x2 sets | one arm cable row 75 10x2 sets
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
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.
* the 150lb is the most i can do on the dip machine without getting pushed up. been using the lat machine without the hip roller. i just push against the machine with one leg so i don't get pulled up. the hip locking tires my lowerback. the chins also tire my abs and lower back.
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets
afternoon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 225 5x3 sets, 245x3 Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets
Mon Oct 28
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 5x3 sets, 245x3 Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x3 sets, 60x3
* comcast down for 2 days due to bad weather. pge was up so can't complain. lots of fires in SF. darq website picky on browser.
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine inclined bench 245 3x3 sets Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets
* next week will be the 52 week of my 455s. was doing them almost everyday until a few weeks ago when i had to rest the daily due to some tightness in left glute due to an incident using hex plates. (corrected form but overexerted a bit). i was still able to single the 455 at least 1x per week after that little issue.
Tue Oct 29
morning Squats 315-365-405, Shoulders smith machine inclined bench 245 3x4 sets Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60 3x3 sets
afternoon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 245 3x4 sets, 255 2x2 sets Rows seated cable rows one arm 75 5x5 sets | one arm cable upright rows 60 3x3 sets, 70 3x1 sets | bw chins x5-3
Wed Oct 30
morning Squats 315-365-405, Shoulders smith machine inclined bench 245 3x4 sets Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x3
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine inclined bench 245 3x4 sets. 255 3x1 Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x3 sets | bw chins 3x2
Thur Oct 31
afternooon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 255 3x4 sets Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3
Fri Nov 1
afternooon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 255 3x4 sets Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3
Sat Nov 2
afternooon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 255 3x4 sets Rows seated cable rows one arm 75 5x4 sets | one arm cable upright rows 60 3x4 sets | bw chins 3x3
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 3x3, 275 1x2 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405, Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
Mon Oct 21
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405-455, Shoulders smith machine inclined bench 225 5x2 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
* bw finally back up to 206-208lb. 200-204 makes it very difficult to daily 455s. the smith machine pressing is hitting the anterior delts very well. i have to be serious in keeping intensity low on these. i was at 315 before and those singles were tiring me too much.
Tue Oct 22
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405-455, 405x2 Shoulders smith machine inclined bench 225 5x2 sets Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
Wed Oct 23
morning Squats 315-365-405, Shoulders smith machine inclined bench 225 5x2 sets Rows seated cable rows one arm 75 5x2 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100x5
afternoon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 60x5-5 | one arm cable rows high pull 100 rest
* did not get as much sleep as i wanted. it was a very hot afternoon. very rarely it gets to the high 80s here without for damping down the heat.
Thur Oct 24
afternoon Squats 315-365-405, 405x3 Shoulders smith machine inclined bench 225 5x3 sets Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 rest
Fri Oct 25
afternoon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 225 5x3 sets, 275-295x1 Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 sets
Sat Oct 26
afternoon Squats 315-365-405, 405x2 Shoulders smith machine inclined bench 225 5x3 sets, 275 1x2 sets Rows seated cable rows one arm 75 5x3 sets | one arm cable upright rows 50 5x2 sets | one arm cable rows high pull 100 5x1 rest
morning Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Mon Oct 14
morning Squats 315-365-405, Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405, 315 3x4 sets Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
* got a little lazy eating and leaned out a little. 200-202 is not going to cut it with 455 daily top sets. eating more and added 315 triples for a little thickening effect. left glute tenderness still not 100% but its very close to fully healed.
Tue Oct 15
morning Squats 315-365-405, 315x3 Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405, 315x3 Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5 Cardio Walk 15 mins, 4mph@4%
Wed Oct 16
morning Squats 315-365-405, Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5 Cardio Walk 15 mins, 4mph@4%
* added some walking again to the routine for more recovery. eating more. should 455 later if sleep is good.
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5-5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5, 60-75x3 | one arm cable rows high pull 80x5-5, 100x3
Thur Oct 17
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5 rest | smith machine inclined bench 225 3x3, 275x1 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5, 75x3 | one arm cable rows high pull 80x5-5 Cardio Walk 15 mins, 4mph@4%
Sat Oct 19
afternoon Squats 315-365-405, Shoulders smith machine inclined bench 225 3x4 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 60x5-5 | one arm cable rows high pull 80x5-5
* added the smith close grip inclined pressing this week again.
afternoon Squats 315-365-405, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
Mon Oct 7
morning Squats 315-365-405, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
afternoon Squats 315-365-405-455, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
Tue Oct 8
morning Squats 315-365-405-455, Shoulders seated machine dip 135x10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
afternoon Squats 315-365-405-455, Shoulders seated machine dip 135x10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
Wed Oct 9
morning Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Thur Oct 10
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Fri Oct 11
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
Sat Oct 12
afternoon Squats 315-365-405, Shoulders seated machine dip 135x5 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x5-5
afternoon Squats 315-365-405, Shoulders seated machine dip 135x 10-10-10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5, 100x3
Mon Sept 30
morning Squats 315-365-405, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5
* still taking it easy with the squats to completely remove this right glute tenderness. i'm strong enough for 455 on most days but have to hold back for better recovery.
afternoon Squats 315-365-405-455, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5
* felt good already but will limit to afternoon only 455 for another week.
Tue Oct 1
morning Squats 315-365-405-455, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5
afternoon Squats 315-365-405-455, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5
* do more bw dips and pullups for now. did them a few weeks ago and i got fatigued. my midback was caving in on the squat. lucky that i did not get hurt. a few more days of this minimal workout routine and il start adding backoff 405s again for progress.
Wed Oct 2
morning Squats 315-365-405, Shoulders seated machine dip 135x 10 Rows seated cable rows one arm 75x5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5 100x3
afternoon Squats 315-365-405-455, Shoulders seated machine dip 135x 10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5
Thur Oct 3
afternoon Squats 315-365-405, Shoulders seated machine dip 135x 10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5 | one arm cable rows high pull 80x 5-5
Fri Oct 4
afternoon Squats 315-365-405, Shoulders seated machine dip 135x 10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5-5
Sat Oct 5
afternoon Squats 315-365-405, Shoulders seated machine dip 135x 10-10 Rows seated cable rows one arm 75x5-5 | one arm cable upright rows 50x5-5 | one arm cable rows high pull 80x 5
Show Posts
