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You look broad like a barndoor. Damn. 

thanks. my favorite combo for really thickening the back is heavy sets of single arm machine or db rows, and high volumes of moderate-light cable rows. and chins. weighted chins.

this might have been the only good thing that happened to chicago in a long time   

they were also so close to being beat by a home run on the last play.

^^ back loox hyooge.

thanks. one good thing that worked well is building a solid strength base with weighted neutral chins. other forms of lat/back work does not feel as "solid" to use a lot of resistance.

Oct 30 - Nov 5, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest

BW  194-198lb

Sun Oct 30

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
one arm db bent over rows 80lb 5x1 sets | 90lb5x1 sets | 100lb 5x1 sets | 90lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x4 sets
one arm cable upright rows 55lb 5x4 sets
seated lat pulldown wide grip 105lb 10x1 sets | 120lb 10x1 sets
seated calf raises soleus 5x45lb 10x4 sets
situps 20lb 10x1 sets

* upperbody push still tired. rows are starting to feel smoother. squats are recovered now and will lift more soon.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets | 345lb 5x1 sets
one arm db bent over rows 100lb 5x4 sets
one arm cable upright rows 55lb 5x1 sets | 60lb 5x1 sets | 70lb 5x2 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x1 sets | 135lb 10x1 sets

* used the cables in the multi cable station instead of the lifefitness. smoother machine makes the weight feel lighter. my side delts are getting thicker now. skipped the overhead press. superset of 20x4 + 40x4 is a bit too much for daily lifting.

Mon Oct 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets |
one arm cable upright rows 70lb 5x1 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 20lb 10x1 sets

* took some body pics to see if my 10 reppers are doing some body reshaping. i'm doing volumes of little compounds because i can keep myself lean-ish at 195lb BW without doing cardio. i have decent spinal erectors (3x45lb weighted back extensions) but it looks like they are non-existent on my back pick. don't want to go high volumes on these because they weaken the squat a lot when sore.
* i grew my hair for weeks now. don't like being asked if i'm on gear. 

bw198lb. little spinal erectors. rhomboids are boss


afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets 
one arm cable upright rows 70lb 5x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 27.5lb 10x1 sets
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

Tue Nov 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
standing barbell over head press 125lb 5x2 sets 
one arm cable upright rows 60lb 10x2 sets
chins 70lb 5x1 sets | bw 10x2 sets

* weighted chins at 70lb felt alright. i need to organize my little compound lifts so i don't burn out my left elbow. i do not have any injury on this but anything high intensity for too long tenderizes it and shortens the ROM.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x2 sets | 125lb 10x1 sets   
chins 70lb 5x1 sets
one arm cable upright rows 60lb 5x2 sets | 70lb 5x2 sets 
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

* did all the squat sets with 2 min quick breaks. leg day at the gym and a lot of people were waiting on me. still felt alright.

Wed Nov 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | 125lb 5x1 sets | 105lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x4 sets | 5x45lb 5x2 sets | 4x45lb 10x2 sets
hammerstrength iso row narrow grip neutral 3x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* bw 196lb overhead press now recovered.

Thur Nov 3

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* took a day of vacation from work and will only do thur-sat night this week starting tonight. i messed up on the upright rows because i was doing them using 70lb using mostly my posterior delt + back. i was pulling to the side+up and then to back. this was an advantageous position against the resistance. did them today pulling up and side with my upperbody completely flat/parallel to the cable. so much harder now. feels awkward too. cannot use heavy weight on this. still doing it for the side delts. still a little compound lift. can't be too bad.
bw chins 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
standing barbell over head press 125lb 5x4 sets
chins 70lb 5x1 sets | bw 10x2 sets

* misplaced my straps and was not able to go heavier on the rows because of grip.

Fri Nov 4

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Nov 5

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
bw chins 10x1 sets

you are under a lot of stress to be craving so much carbs. take it easy before you bloat up, get heavy and lift weaker. then you go mental. 

435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.

thanks.

yes. it gave me back good confidence in lifting anything over 405 at a leanish bw. a routine 200kg paused squat top set at a sub 10%bw is not a bad place be stuck at.

i'm trying to stay within the calculated 38-40" SVJ using a paused squat (honest and easily repeatable form. squat. hold. go up), so when i feel that it's about that time again to go jumping, i can still muscle up some decent 2-handers.

talking about fat:

198lb this morning. less side fat. face still looks normal.



205lb weeks ago. more fat on the sides. same abs.



180lb- face looks dried up. looks unhealthy. eye sockets too deep. i was jumping best at low-mid 170s. trying to do the same this time around without looking like im 170lb.




 

Oct 2-8 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  202-205lb

Sun Oct 2

morning
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrenth iso low row narrow grip neutral  4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
tricep bench 135lb 5x1 sets | 165lb 5x4 sets
one arm lat pulldown neutral grip 100lb 5x1 sets | 150lb 5x1 sets | 170lb 5x1 sets | 200lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 45lb 20x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* 3 flat bench and usually occupied. did not bother waiting and used the seated machine. felt alright. will go light but high tonnage. need stronger upperbody push.
* the lat pulldown resistance is effectively halved by the pulleys. the 200lb max stack is 100lb. this is a lot easier to grip compared to the hammerstrength iso lat machine. 

Mon Oct 3

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 4x45lb+25lb 10x1 sets
hammerstrength iso press 1x45lb 10x4 sets | 1x45lb+25lb 5x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* the 45lb+25lb on the seated hammerstrength iso lateral press is too much already. i can feel my whole body tensing. not good in the long run. this machine holds 5-6x45lb and i'm already struggling with a plate. my grip at norrowest and seats at highest position to put stress on shoulders and triceps.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

Tue Oct 4

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x4 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* close grip tricep machine press using the hammerstrength iso lateral press is only at 45lb+10lb to 10 reps. i tried 45lb+25lb but the tension was too much for my lowerback. i served my time doing dips up to 90lbx5 rep+ on weighted dips. where did all my upperbody push strength go. i look like i press 3 plates at least on this machine. i can barely do 1-1/2. lol. 

afternoon
paused full squats 315-365-405 | 435x1 +20
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
one arm lat pulldown neutral grip 200lb 10x1 sets

* 405x3s are getting tiring. decided to go heavy top single and it worked. could have done another +20lb because the 435 did not have a crawl. just smooth concentric. bw not very heavy at 198-200lb. volumes of rows are eating calories.
* if i feel very alive tmrw morning, il vid a 455x1 #187.  took all volumes down this afternoon. giving my elbows more time to recover from the heavy pulldowns.

Wed Oct 5

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x2 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* not strong enough for 435lb+ when i'm this light/lean. i'm still 198lb this morning. i did hundreds of 455+ at bw approaching 210lbs. might go for 435x1 again later.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets

Thur Oct 6

afternoon
paused full squats 315-365-405 | 405lb 3x1 (2-1) sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* the triple 405s were heavy today so i took a reset after the double and did the third paused rep. will go with this when i'm not feeling very strong.

Fri Oct 7

afternoon
paused full squats 315(1-1)-365-405 | 405lb 3x1 (2-1) sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
tricep bench press 135lb 10x2 sets

* felt the same way as yesterday. not weak, not very strong. rows are getting easier. can't load more than 5 plates so will go 10 reps and see if my elbows hold up. skipped the one arm lat pulldown. my weak left elbow feels like its about to crap out on the vertical pull. horizontal pull is not affected.  woot.

Sat Oct 8

afternoon
paused full squats 315(1-1)-365-405 | 315lbx10 (5-5)
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets
incline tricep bench press  95lb 10x2 sets |115lb 10x2 sets
seated calf raises soleus 5x45lb 10x2 sets

paused 395x4 miss5 092516 bw 202
<a href="http://www.youtube.com/watch?v=48aN5BONT3U" target="_blank">http://www.youtube.com/watch?v=48aN5BONT3U</a>

back down to more 385x5s sets.