Adarq.org

April 14-20, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9

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

Monday Nov 5, 2018 - start of daily 455s. Week 24

BW 208lb

April Week 3 of 4

Sun April  14

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Mon April  15

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later.  had to wait for 2 sleep cycle recovery this week.

afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.

Tue April  16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets

* want to be stronger in the afternoon so held the backoff to doubles.

afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.

Wed April  17

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest

Thur April  18

afternoon
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

Fri April  19

afternoon
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

Sat April  20

afternoon
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

Mar 31 - April 6, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5

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

Monday Nov 5, 2018 - start of daily 455s. Week 22

BW 208lb

April Week 1 of 4

Sun Mar 31

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now. 

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.

Mon April 1

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

*  did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.

Tue April 2

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* feeling stronger this morning.

afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 sets

* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.

Wed April 3

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* sleep sucked. did not get 6hr+.  family thing. will try again tmrw. took day off work.

Thur April 4

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.

afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* working now til sat night. will not be strong again until monday next week.

Fri April 5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

Sat April 6

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

495#1 bw 208lb. 2.38bw
<a href="http://www.youtube.com/watch?v=GdJGdvbDzxI" target="_blank">http://www.youtube.com/watch?v=GdJGdvbDzxI</a>

has your stance gotten even closer or is it just the angle?

just the angle. i try to do shoulder width or less. if i go wider, i get lower and wreck my lower back.

Mar 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #21

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

Monday Nov 5, 2018 - start of daily 455s. Week 19

BW 208lb

Mar Week 2 of 4

Sun Mar 10

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb rest

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 2x45lb 10x3 sets, 3x45lb 10x1 sets

* still not getting longer sleep at days. been awhile since i slept more than 5hr straight. its been on and off 3-4hrs. i don't feel tired but i don't feel very strong either.

Mon Mar 11

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb rest

* im due for a straight 5+hr daytime sleep soon. im better off just working and sticking with my routine. this feels weird. things were out of my control. had to adjust last week and the following week.

afternoon
Squats 315-365-405-475#15, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 20x2 sets

* big difference when i sleep well. 475 top and another 405x5. will add more 405x5s but not on back to back workouts so i dont burn out. this is one of the strongest squat sessions i had. not the most difficult. i spent so much energy and will power to get 385 8x6 sets when i was younger and more reckless. lol

Tue Mar 12

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 10x2 sets, 70 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-475#16, 405x5
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* got 3+4hrs sleep with about 1.5hr in between for an errand. not the best kind of daytime sleep but i was still very strong on the afternoon.

Wed Mar 13

morning
Squats 315-365-405-475#17, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 5x3 sets, 70 5x1 sets | seated reverse chest press rows 150-165 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

* got almost 5hr sleep at night an felt very strong already. the 475 did not have a sticking point and was from a solid pause. if i can do another 475 later, then i'm really getting close to the 495.

afternoon
Squats 315-365-405-475#18, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 60 rest | seated reverse chest press rows 150-165-180-195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

* did not get my ideal 5hr+ midday sleep. only got a little over 2.5hr because i had to do some errands. was not expecting to get the 475. did it without a sticking point too. i was tired after that. 405x5 would have been very hard. stopped at 405x2. will recover plenty of sleep tonight

Thur Mar 14

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated reverse chest press rows 180 10x3 sets, 195 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 rest

afternoon
Squats 315-365-405-475#19, 405x5
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated reverse chest press rows 180-195 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 sets

Fri Mar 15

morning
Squats 315-365-405-475#20, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 180 10x1 sets, 210-225 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

* another strong morning workout. my tricep bench press is up to 275x5s now. not very long til i go for the 315 here.

afternoon
Squats 315-365-405-475#21, 405x5
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated reverse chest press rows 210-225-240 5x1 sets
Calves seated calf raise soleus 2x45lb 20x2 rest

Sat Mar 16

morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets, 70 10x1 sets | seated reverse chest press rows 180 10x1 sets
Calves seated calf raise soleus 2x45lb 20x1 sets

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x3 sets
Rows seated one arm cable row 60 10x3 sets 
Calves seated calf raise soleus 2x45lb 20x1 rest

* thought id be stronger this afternoon after sleeping well. no. tired. probably the volumes of benching, or its a saturday thing.

god damn, dude, you went on a journey with that bar!

thats the only even spot on the floor. sucks more when somebody stops in front of me during a rep.

That's a pretty rep. And with plastic coated plates too haha 

i was surprised to overpower it by this much that day because i did 405x5 the previous day.

Feb 24 - Mar 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11

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

Monday Nov 5, 2018 - start of daily 455s. Week 17

BW 208lb

Feb Week 4 of 4

Sun Feb 24

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets 
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* some little muscle in my inner left hip a little off from pushing heavy cryogenic tanks at work. walking normal if my strides are shorter.  did the same when i squat. shorter steps and everything is cool. did 15mins of walking to loosen up and get rid of this anomaly. nothing injured or serious.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets 
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest

* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.
 
Mon Feb 25

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets 
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.

afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest 
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

Tue Feb 26

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.

afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets 
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* could have gotten a 475 but i stayed with the plan of consistent volumes. felt like i could have done 7 paused reps of 405. i did not tire much. will get 405x2 tmrw morning.

Wed Feb 27

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* felt the fatigue from the 405x5 but it was not enough to skip the 405x2. i was planning on doing a backoff 60lb x20 on the one arm rowing but my grip called it at 15.

afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest

* back to back very strong afternoon. i changed my mind. i went for the 475 instead of more planned 405 backoff volumes and it looked like on vid that i could have done 495. will upload later.

475x1
<a href="http://www.youtube.com/watch?v=0E8OL2Oq_7Q" target="_blank">http://www.youtube.com/watch?v=0E8OL2Oq_7Q</a>

Thur Feb 28

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Fri Mar 1

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Sat Mar 2

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets   
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets

* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.