Adarq.org

June 30 - July 6, 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 35

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

July Week 1 of 5

Sun Jun 30

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

* i'm due to get stronger sometime soon. i can't be this burntout for this long. sleep and diet are alright. not the best but can't complain. i
start working wed night for a short 3-day week. might be a most needed break from all these double workouts.

Mon July 1

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, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

Tue July 2

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, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

* starting to feel stronger on the squats. could get 475 now. right front delts been feeling beat for the last few days most likely from the repetitive 315s. nothing broken but will hurt something if i didn't back down.


Wed July 3

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

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

Thur July 4

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

* first night back to work and i was very weak. barely got the 455.

Fri July 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

* felt a little stronger than yesterday.

Sat July 6

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

June 23-29, 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 34

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

June Week 4 of 4

Sun Jun 23

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Mon Jun 24

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5

* felt strong this morning. could have 475. this is good start to the week. i start work next week.

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

Tue Jun 25

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5


Wed Jun 26

morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5

* the 315 on the close grip benching is adding too much fatigue. the pressing muscles are fine. its just too taxing mentally. im not going to freshen up my squats if i keep up with this pace. need to back off on the pressing.

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

Thur Jun 27

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

* here it goes for better recovery.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 225x rest
Rows seated cable rows one arm 75x 5-5

Fri Jun 28

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, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5


Sat Jun 29

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, 405x2
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5

make sure you don't substitute stimulant for sleep. i take in caffeine but also get above average hours of sleep. i can also stop caffeine for days without any issues.

it starts to negatively affect you if rely on the substance to keep you functioning because you cut your rest/sleep short. if 900 doesn't get you crashing in the long run and gets you thru work then go for it.

https://twitter.com/ACLrecoveryCLUB/status/1138268211378450432

looks like an achilles tear.

 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.