Adarq.org

Aug 26 - Sept  1, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

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

BW 198lb

Aug Week 5 of 5

Sun Aug 26

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x3 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* might get a gymboss interval timer from amazon to track my 60-90-120-180 sec rests/breaks. 2nd time now that i left my iphone unattended outside my bag when i went to bathroom. i use the phone as timer.

Mon Aug 27

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x5 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets (10s)

* feeling very strong this morning after recovering from the 4-day work week. i prefer volumes now on my shoulder pressing because my lowerback is getting beat from the heavies. the lateral rowing is still adding doms quickly to the rhomboids to the point that its affecting my squat and mid-high back in general. this is a good thing but i cannot just blast the intensity again up to 75lb and do them daily. i'm not very consistent in logging the right weights. the rowing machine has an effective resistance of half whats on the stack. i put 80 sometimes but its really 40lb. machine stacks out at 150 (75lb real).

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x2 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 28

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Wed Aug 29

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 135-150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Thur Aug 30

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x2 (10s), 165 20x1 (10s) sets | seated machine dips 150 20x2 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Aug 31

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 1

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x1 sets (10s),  20x1 sets
Rows seated machine lat pulldown 210-195 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

20 x 225 must have an element of cardio to it too, i was out of breath on 15 x 225lb, more my lungs then legs/back. Must be even tougher if you had paused too, but anyway, i copied you and am liking the 15 x 225 routine especially when burned out

the 20 reps gets me breathing heavy after the set. i'm alright while repping but afterwards i know i need more air in.

Aug 5-11 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

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

BW 198lb

Jul Week 2 of 5

Sun Aug 5

morning
Squats 315-365-405, 225 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 50 20x1 sets, 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not get very tired from the 40 rep 225s yesterday. was not very fresh to go staight 225x20 but was still able to get a good workout after 12hr rest/sleep.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (10-5s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets, 285 20x1 sets (10s) | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 6

morning
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* lowerback tiring a bit on the max stack 285s on machine rowing. nothing thats affecting my squats (not yet) but getting to be annoying on my sleep. i can feel something in there is not happy.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (15-5s)
Rows seated cable row machine 285 20x2 sets (20,15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 7

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 185 20x1 sets (10-5s), 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* backoff squat volumes up to 275s but kept the max intensity to single round of 10 and remaining to 5s. doing 10-5-5s and see how it affects recovery.  the 225 volumes got me very coordinated and strong. doing the 315-365-405 singles without any rest again and time in between is only for loading the weights. could have 435 also. favoring volumes a lot because of the extra conditioning work i get from it. 

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* feeling strong everywhere. bw dry 200lb again with abs. taking it easy with the seated machine rowing. these tax the lowerback fast. the smith inclined pressing now up to 205lb. will add the backoff volumes soon on these.

Wed Aug 8

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60-70 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 9

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 10

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did my shoulder pressing today after all rows and was not as fresh. stopped at 5 instead of 8 because the bar speed is already slow. don't want to wreck my lowerback
 
Sat Aug 11

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (7-4s-1)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* will take vid tmw morning of my upright/lateral rows for mid shoulders. this movement is also putting good doms to my mid back. just the spot that i would like to grow. the inner part of the mid back.

Jul 22-28 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

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

BW 198lb

Jul Week 4 of 4

Sun Jul 22

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 95-115-135 10x1 set, 185 5x4 sets | seated shoulder press machine 110 20x1 sets
Rows one arm cable upright rows 40 20x1 sets | one arm cable row low pull 75 20x1 sets |  seated row machine 150 20x1 sets, 180-210-240 10x1 sets, 270-285 5x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* used the seated chest press machine backwards for rowing. 24" ply box and planted my leg against the back support. the one arm rowing im doing with 75 cannot be increased anymore because the stack only goes to that. had to be creative again. got more room for progress again using the chest press in reverse. i can 20 staight 210-240 but anything over needs the staggered/clustered sets.

afternoon
Squats 315-365-405, 315-345-385-315x1
Shoulders smith machine inclined press 185-205 5x1 sets, 135 20x1 set
Rows one arm cable upright rows 40 20x1 sets | seated row machine 225-240 20x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Jul 23

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x2 sets, 185 5x2 sets
Rows one arm cable upright rows 40 20x2 sets | seated row machine 225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x1 sets, 185 5x1 sets, 205-225 3x1 sets
Rows one arm cable upright rows 40 20x2 sets, 50 10x2 sets, 60 10x1 sets | seated row machine 210 20x1 sets
Calves seated calf raise soleus  3x45lb rest

Tue Jul 24

morning
Squats 315-365-405, 275x20 (10-5s)
Shoulders smith machine inclined press 135 20x1 sets, 185-205 3x1 sets, 225 3x2 sets
Rows one arm seated cable row 75 20x1 sets | one arm cable upright rows 100 20x2 sets | one arm cable rows high pull 75 20x1 sets | seated cable rows high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275x20  (10-5s)
Shoulders smith machine inclined press 185 20x2 sets (12-4s)
Rows seated cable row machine 195 20x2 sets | one arm cable upright rows 100 20x2 (10s)sets

Wed Jul 25

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x1 sets, 185 20x2 sets (12-4s)
Rows one arm cable upright rows 100 20x1 sets (10s) | seated cable row machine 195 20x2 sets, 210 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 sets (15-5s)
Rows seated cable row machine 195-210 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Jul 26

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x2 sets
Rows seated cable row machine 195-210-225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 27

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5-4s-3)-(8-4s)sets
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 28

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (5s)
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Jul 8-14 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 2 of 4

Sun Jul 8

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 70 50x2 sets, 80 5x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x1 sets | cable upright rows 70 50x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Mon Jul 9

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x1  | 95  20x4 sets
Rows seated one arm cable rows low pull 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 5x2 sets, 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 100 5x2 sets, 75 20x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

* resting heavy ohp. did more of the 95s. was still able to get 12-4-4 on 135. 95s are straight to 20s.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 | 95  20x2 sets
Rows seated one arm cable rows low pull 75 rest sets | seated cable rows wide grip neutral mid pull 165 20x2 sets | cable upright rows 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 75 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Tue Jul 10

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 50 20x4 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 20x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x2 sets
Rows seated one arm cable rows low pull 50 20x1 sets,  60 20x3 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

* did my rowing with more strict form. keeping my upperbody upight all the time. i can get all 75lb to straight 20 reps but i eventually have to get momentum using my lowerback so i can still get full extension on the top ROM. lowerback rowing and volumes of ohp gets tiring quickly. taking it easy for now.

Wed Jul 11

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 60 20x1 sets, 70 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 20-30 10x2 sets each | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 70 20x1 sets, 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets, 4x45lb 20x1 sets

Thur Jul 12

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x1 sets, 40 20x1 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  4x45lb 20x1 sets

Fri Jul 13

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x2 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 14

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 145 20x1  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | one arm cable upright rows 30 20x2 sets, 40 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 120 20x1 sets, 110 20x3 sets
Rows seated one arm cable rows low pull 75 20x3 sets | one arm cable upright rows 30 20x4 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* rest the standing ohp because my lowerback could use some more recovery time. used the seated machine this afternoon and form felt solid.
* doing more of the upright rows because my front shoulders are getting too big. prefer to look wider using more side delt action. lifted twice today because i took a day off from work. 

June 24-30 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

June Week 4 of 4

Sun June 24

morning
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets, 2x45lb 20x2 sets | 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 10x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x4 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 2x45+25lb 20x1 sets 
Neck neck curls 150 rest
Spinal Erectors RDL rest

* did the x20 275lb volume using a 10-5-5 clustered set.  i still pissed off my sweat glands and the moment i started sweating, anything i did afterwards turned me to a fountain of sweat. i don't usually sweat because of my big rest times.

Mon June 25

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x2 sets, 60 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets   
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Tue June 26

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets, 170 20x1 sets | seated one arm cable rows low pull 60 20x2 sets, 70 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 rest

* very happy with the ohp progress without straining my lowerback. squat volumes using 275s repeatable even 2x daily.

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb rest 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Wed June 27

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x1 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Thur June 28

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Fri June 29

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 60 20x2 sets, 65 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Sat June 30

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 65-70-75 20x1 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

June 17-23 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

June Week 3 of 4

Sun June 17

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each | high pull wide grip neutral 150 20x2 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Mon June 18

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 85 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 100 50x1 sets | seated one arm cable rows mid pull 50-60 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x4 sets, 3x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 95 10x4 sets, 145 10x2 sets

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows mid pull 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Tue June 19

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets| seated one arm cable rows mid pull 60 20x2 sets
Calvesseated calf raise soleus rest
Neck neck curls 165-180 20x1 sets each
Spinal Erectors RDL 145-195 10x1 sets each, 245-295 5x1 sets each

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 180 20x1 sets each
Spinal Erectors RDL rest

* happy that the heavyish RDL/bb back extensions this morning at 295x5 did not get lowerback tired. i did these using 5x25lb plates while standing on top of 3x45lb plate for full ROM. i was bringing the bb all the way down until the bar touches my shoelace/foot. rounded back for more erector gains. will keep it at 195-245 max and go more volumes to be safe.
 
Wed June 20

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets| seated one arm cable rows low pull 50 20x4 sets, 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x2 sets
Neck neck curls 180 20x1 sets
Spinal Erectors RDL rest

* the 180lb neck curl yesterday got something domd. not what i was expecting but made sense. i was hoping the left or right side of the front neck gets the soreness but i felt most doms in back side of the neck a little below the ear. must be from absorbing all the eccentrics.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 120 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Thur June 21

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 120 20x2 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Fri June 22

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, rope grip 120 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Sat June 23

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 100 20x2 set | seated one arm cable rows low pull 50 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

* been doing the 135lb bb ohp using a 10-5-5 clustered set with 45-60 sec resets. the 95lb is straight to 20s.

you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows.