Adarq.org

Oct 23-29, 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  196-198lb

Sun Oct 23

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets | 315lb 5x1 sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm cable upright rows 55lb 10x4 sets
seated calf raises soleus 5x45lb 20x1 sets

Mon Oct 24

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x2 sets
one arm cable rows 70lb 10x2sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 125lb 10x4 sets
bw chins 20x1 sets
hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* i'm not burning out my lowerback doing the overhead presses by stopping the set and doing a reset when i notice a slower concentric. i take a 30 sec reset on the 8-9th rep on the 3rd and 4th set. i still count it as a set of 10 on my log. when i can get all 10 rep straight, il add weight. the heavy set of 5s (135lb today) are always a continuous set. no point in using something too heavy and wreck my back.
* bw 194-196lb today. still leaning down but i'm still strong. eating a little more to balance the added volumes of the little compound lifts.
* back to doing vertical pulling with chins and weighted chins soon. i tenderized my left elbow weeks back doing one arm lat pulldown with 100lbx10s. that was too heavy. i'm an idiot.

Tue Oct 25

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 145lb 5x2 sets
one arm cable upright rows 55lb 10x2 sets
one arm cable rows 70lb 10x2sets
weighed chins 50lb 5x1 sets
situps bw 10x1 sets | 20lb 10x1 sets
seated calf raise soleus 5x45lb 20x1 sets

* 145lb on the overhead press heavy this morning. i got decent speed on the first 3 reps but slowed down a little on the 4th. didn't even bother fighting a 5th rep. 30sec reset and it felt easy again. would try this again later.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets
chins bw 20x1 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

Wed Oct 26

morning
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
one arm cable upright rows 55lb 10x2 sets

afterrnoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets
seated calf raises soleus 5x45lb 10x2 sets

Thur Oct 27

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 55lb 10x1 sets
one arm cable rows 70lb 10x1 sets
bw chins 20x1 sets

Fri Oct 28

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 10x4 sets
bw chins 20x1 sets
seated calf raises soleus 5x45lb 20x1 sets

* overhead press feeling very strong today. will start going heavier soon.

Sat Oct 29

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets
one arm db bent over rows 80lb 5x4 sets | 80lb 10x2 sets | 90lb 10x2 sets
one arm cable upright rows 55lb 5x2 sets

Oct 16-22 , 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  198-200lb

Sun Oct 16

morning
paused full squats 315(1,1,1)-365-405 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x2 sets ~ 4x45lb 5x2 sets | 5x45lb 5x2 sets 
standing barbell over head press 135lb 5x4 sets ~ 115lb 5x4 sets
seated calf raise solues 6x45lb 5x2 sets ~ 5x45lb 5x2 sets
one arm cable upright rows 30lb 10x1 sets | 40lb 10x1 sets | 50lb 10x1 sets

* might be recovered enough from the work nights later and hit 435x1 again. the drop set combo i'm doing are in pairs starting with the heavier weight, then the lighter weight with little break in between.
* added some back work for side/upper back because i'm starting to look like a turtle with a very thick midback.

afternoon
paused full squats 315-365-405 | 435x1 +5 | 315lb 5x1 skipped
standing barbell over head press 135lb 5x4 sets
one arm cable upright rows 50lb 5x1 sets | 60lb 5x1 sets

Mon Oct 17

morning
paused full squats 315-365-405 | 405lb 3x1 sets
standing barbell over head press 135lb 5x4 sets
one arm cable upright rows 50lb 10x2 sets

afternoon
paused full squats 315-365-405 | 405lb 1x1 sets
standing barbell over head press 135lb 5x4 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 5x1 sets
one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 sets

* had a lot of fish over the weekend and leaned down to 196lb. i was not feeling thick today.  thought about another 405x3 this afternoon but saved it for tmrw.
* one armcable upright rows feels so much more comfortable compared to bb upright rows. the resistance is lined up to my wrist angle. i did the 10 reppers with little rest. felt the pump after the 2nd set.

Tue Oct 18

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets ~ one arm shoulder landmine 25lb 10x4 sets | 35lb 10x4 sets
one arm cable upright rows 50lb 5x2 sets | 40lb 10x4 sets

* bw 196lb this morning. volumes are adding some caloric deficit. will eat more to at least go baseline and maintain high 190s bw.

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 10x1 sets | 4x45lb 20x1 sets

Wed Oct 19

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets | 95lb 10x4 sets
one arm shoulder landmine 35lb 10x2 sets
one arm cable upright rows 50lb 5x1 sets | 45lb 10x4 sets

* increasing volumes on the little compounds slowly. adding mid-workout BCAAs in the past few weeks ~ 15g/workout, 30g total a day. overkill but BCAA from costco is cheap anyway.

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets

* took 1 day vacation from work today so i don't work a single 4x13s long week for the whole month of oct.

Thur Oct 20

morning
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x2 sets
db bent over rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 80lb 10x1 sets
one arm cable upright rows 50lb 10x4 sets

afternoon
paused full squats 315-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 95lb 10x2 sets | 105lb 10x2 sets
seated calf raises soleus 5x45lb 20x1 sets

Fri Oct 21

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x2 sets | 95lb 10x2 sets
one arm cable upright rows 50lb 10x2 sets

Sat Oct 22

afternoon
paused full squats 315x3-365-405 | 405lb 3x1 (~1s) sets
standing barbell over head press 135lb 5x4 sets | 115lb 10x4 sets
one arm db row 100lb 5x2 sets
one arm cable upright rows 50lb 10x2 sets | 55lb 10x1sets | 60lb 10x1 sets

* bw 196 and still strong today on a worknight. woot.

Oct 9-15 , 2016

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

BW  198-200lb

Sun Oct 9

morning
paused full squats 315(1,1)-365-405 | 315lb 5x2 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 10x1 sets | 5x45lb 10x1 sets | 5x45lb+25lb 5x1 sets
standing barbell press 95lb 10x2 sets | 115lb 10x1 sets | 135lb 5x2 sets | 95lb 10x1 sets

* my chest is getting thicker. remove all horizontal pressing. switch back to vertical push. will limit using heavy weight and will only go as heavy as 5 rep sets.

afternoon
paused full squats 315(1-1)-365-405 | 315lb 10x1 (5-5) sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x2 (5-5) sets
standing barbell press 115lb 5x1 sets | 135lb 5x2 sets | 115lb 10x1 (5-5) sets

* where n=reps: (n-n) is a back to back set with less than 1 min rest/rerack, otherwise its 3-5 mins on little things, 8-10 mins on squats. 

Mon Oct 10

morning
paused full squats 315(1,1)-365-405 | 435x1 +10 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 115lb 5x1 sets | 135lb 5x2 sets | 115lb 10x2 (5-5) sets
one arm lat pulldown 200lb 5x2 sets
wide grip late pulldown 100lb 5x1 sets | 150lb 5x2 sets

* felt strong already in the morning. 435x1 was not very heavy but it felt a lot lighter on the afternoon that i last did it.

afternoon
paused full squats 315(1,1)-365-405 | 435x1 +20 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 135lb 5x4 sets | 145lb 5x1 sets

* 145lb on standing press a little too heavy too soon. i felt more tension in my core than i would like to have. will use 135-140 for now and see if i get comfortable. 10 reps using back to back 5 rep-set.

Tue Oct 11

morning
paused full squats 315-365-405 | 435x1 +15 | 315lb 5x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 (5-5) sets 
standing barbell press 115lb 5x1 sets | 135lb 5x4 sets | 115lb 10x1 (5-5) sets
one arm lat pulldown 200lb 5x2 sets

* doing more heavy top sets consistently now. ironed out form even more - i feel more explosive and have a stronger concentric when i put the bar's center of gravity down but with a little forward bias. it still looks like a straight up/down movement but i feels a lot better.

afternoon
paused full squats 315(1-1)-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets

* called it quits early. too lean,resting and need to catch up on SF giants game. 435 is not intimidating anymore. did it outside the power rack with no pins. did not even hesitate with this even though i'm only 196lb this afternoon. upping carbs a little now.

Wed Oct 12

morning
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
seated calf raises soleus 5x45lb 5x2 sets

* resting elbows so stopped heavy upperbody pulling. upperbody push using overhead press is moving along without tiring my back. i watch the speed of the concentric closely and do not use a weight that gets me crawling up. needs to be quick so my back stays fresh.
* bw down to 196-198lb. as long as the 435 is routine, i don't feel like getting heavy/fat at this time.

afternoon
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets

Thur Oct 13

afternoon
paused full squats 315-365-405 | 435x1 +10 | 315lb 5x1 sets
standing barbell press 135lb 5x4 sets
bw chins 10x2 sets

Fri Oct 14

afternoon
paused full squats 315-365-405 | 435x1 +5 | 315lb skipped
standing barbell press 135lb 5x4 sets | 155lb 3x1 sets
bw chins 10x2 sets

* 435 was very heavy today. skipped the 315x5. this is my weakest day of the work nights. will do better soon. elbow still tender from the heavy one arm pulldowns but does not affect the standing overhead press.

Sat Oct 15

afternoon
paused full squats 315-365-405 | 435x1 skipped | 315lb skipped
standing barbell overhead press 145lb 5x2 sets ~ 95lb 10x2 sets | 135lb 5x2 sets ~ 115lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets

* ~ = drop set with less than 1 min rest to take weight off. my back felt a little tired from the 155lb ohp yesterday. the 145lb ohp today is also too heavy too soon. i will keep it at 135-140lb max only and do drop sets for more volume.
* no work til wed night. might go 435 tmrw afternoon if i feel recovered already. bw at 198lb-202lb. eating frozen mango from costco for more carbs.

bro in blue almost saved you...... lol 

yes, he said he would have spotted me if i asked.

i would have dumped the bar immediately if i felt being pushed up. so easy to twitch little ab muscles when you get out of balance.

Sept 25-Oct 1 , 2016

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

BW  202-205lb

Sun Sept 25

morning
paused full squats 315(1,1)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
hammerstrenth iso high row 3x45lb 5x4 sets
hammerstrenth iso low row narrow grip pronated 3x45lb 5x1 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1sets
hammerstrenth iso low row narrow grip neutral 4x45lb 5x4 sets
one arm barbell lever shoulder press 70lb 5x4 sets

* my squats are still weak from the work nights. my pulling is very strong. still taking it easy with the shoulder landmine press. my upper body push is so weak right now compared to my rows. these landmine press will be priority.
* i used straps on the row machine and everything was so easy. im most comfortable with the neutral grip low row. i can 5 plate this soon. 4x45lb was just to learn the motion.

afternoon
paused full squats 315(1,1)-365-405 | 395b 4x1 sets | 345lb 5x1 skipped 
hammerstrenth iso low row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1sets | 5x45lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x2 sets

* i was close to getting the 5th rep of 395 but bar speed ran out. thats the good thing with paused reps - you lose quickly and cannot burn yourself out by grinding the weight.
* calf raises were very strong after a few skipped days for recovery.

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

Mon Sept 26

morning
paused full squats 315-365-405 | 385b 5x1 sets#5 
hammerstrenth iso low row narrow grip neutral 4x45lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 5x2 sets
hammerstrenth iso high row 3x45lb+25lb 5x2 sets
hammerstrength iso lat pulldown 2x45lb 5x1 sets
one arm barbell lever shoulder press 70lb 5x2 sets | 60lb 5x2 sets

* tried using the hammerstrength iso lat pulldown but it was difficult to use the straps. i was also taking it very easy with this vertical pull because my oblique feels like it might get broken again.
* skipped the 345x5s. i need to overpower the 385x5 with 1-2 reps left. that way i know i can add another 10lb+ and still get 5 reps on it.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#6 
hammerstrenth iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb+35lb 5x1 sets | 5x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x4 sets

* so hot here in SF lately. still mid 80s at 8pm. the shoulder landmine press volume will ramp up.

Tue Sept 27

morning
paused full squats 315-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso lat pulldown 2x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x8 sets
seated calf raises solues 6x45lb 5x1 sets | 5x45lb 10x1 sets

* 405 single at warmup was lighter than usual. decided to see if i can easily do 3 reps. for me its a rep lost per 10lb increase. so at 385x5, i should be able to handle 405x3. worked out alright. did the last rep without much problem. the 4th can easily become a grinder. fighting a 405 can add so much fatigue.
* screwed up the calf raises. skipped a day and i'm feeling very strong with this one. decided to go 7x45lb 5 reps. got too excited and went all in right away. first rep is instant cramps on the left calf. wasted a strong day being an idiot. should have warmed up with 6plates x5 and still could get 7plates x5. ohwell. lesson learned.
* back routine is still progressing. landmine volumes are starting to increase.
* woke up 3:45pm and was expecting at least some kind of tricep/shoulder fatigue from the 40rep 70lb landmine press. nothing. this movement is limited by my obliques. i was pressing 90lb already weeks ago. might go back to tricep bench but need to plant feet on the floor and put the tension on my legs from my lowerback. thats how these landmines are not tiring my back (but killing obliques). my back is tense but my feet are also doing a good share of taking the tension.

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets 
tricep bench press 135lb 5x2 sets | 185lb 5x1 sets

* feet planted on tricep benching this time. will see if my lowerback does not tense as much. 185lb was not heavy but i still have to build up on the movement again. 405 was heavier this afternoon but still not a back breaker. will do it again tmrw morning.

Wed Sept 28

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

* the machine lat pulldown is a lot harder than the rows. not even 3plates and i'm putting as much effort as i'm rowing 5 plates. this is good. more room to grow. i'll put more volumes on vertical pulling now that my oblique is not broken anymore.
* higher reps on the tricep bench. will go all out after i make sure that i'm not taxing the lowerback too much.

afternooon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso lat pulldown 2x45lb 5x1 sets | 2x45lb+25lb 5x1 sets | 3x45lb 5x1 sets
tricep bench 135lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* i was surprisingly stronger this afternoon than the morning on the 405x3. i had more eggs this breakfast and thats it.

Thur Sept 29

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
tricep bench 135lb 10x1 sets | 165lb 5x2 sets

Fri Sept 30

afternoon
paused full squats 315(1,1,1)-365-405 | 405lb skipped 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x3 sets 
hammerstrength iso low row narrow grip neutral 5x45lb 5x1 sets 
hammerstrength iso lat pulldown narrow grip supinated 2x45lb 5x2 sets | 2x45lb+25lb 5x1 sets
tricep bench 135lb 5x1 sets | 185lb 5x1 sets

Sat Oct 1

afternoon
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets 
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 10x1 sets | 5x45lb 5x2 sets 
hammerstrength iso lat pulldown narrow grip supinated 2x45lb 10x1 sets | 2x45lb+25lb 5x2 sets
bw chins 10x1 sets
tricep bench 135lb 10x1 sets | 185lb 5x1 sets | 135lb 5x1sets

Sept 18-26 , 2016

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

BW  202-205lb

Sun Sept 18

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets | 325lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb skipped | 5x45lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets
weighted situps 20lb db behind head 10x1 sets

* my shoulder landmine press is back. will not go heavy too fast this time.. my weak link showed up and that little oblique muscle is so annoying when its busted.
* paused 1RM calculated at 430lb using the 365x5 (85%RM) this morning. did more backoffs just to see how fatigued i'll be this afternoon. if i can maintain paused 85%x5s, i'll be looking really good to hit mid 400s again before end of this year. i'm also a lot leaner this time around. 
* horizontal pulling will now go moderate-light. i'm not using the straps on the db rows because the damn thing is hard to use. i'l use the straps in the hammerstrength machine instead.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
seated calf raises soleus 6x45lb 5x1 | 5x45lb 10x2 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets
weighted situps 20lb db behind head skipped

* i was stronger this morning but was still able to do 365 and 345 x5s. i'l add some vertical pulling as soon as my oblique becomes pain free. my right side midsection feels like its going to rip in half when i tried doing chinups a few days ago.

Mon Sept 19

morning
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
weighted situps 20lb db behind head skipped

* i can feel my right oblique still tensing bad while i was pushing with my left hand. i cannot go heavier than 70lb until im confident that i won't break this little muscle again.
* squat going as planned. 345lbx5 after the 365lb was not very heavy.

afternoon
paused full squats 315-365-405 | 365b 5x1 sets | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* squats are doing well. not tiring but also not overshooting yet. beefing up my caloric intake/protein gradually.
* it's about time i made some progress in my seated calf raises. did 6 plates today (no hands for leverage) and got a clean 10 paused reps.
* cheated a bit on the shoulder landmines on the 70lbx5s. i used my free right hand to push against my previously busted oblique just to make sure this little thing does not blow up again. it works. on the last reps when im starting to tense my midsection, the hand pushing on the oblique is keeping it from twisting.

Tue Sept 20

morning
paused full squats 315-365-405 | 375b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 5x2 sets | 70lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
weighted situps 20lb db behind head skipped

* 375x5 paused was not near max. did them inside the cage with safety pins just in case. il do 20 total sets of 375x5 and move up to 385x5.  not hitting the 5th single does not count. thats mid october'ish if i'm able to do them 2x/day on non-working days.  plan can change if this afternoon's 375x5 is still not very heavy.

afternoon
paused full squats 315-365-405 | 375b 5x1 sets#2 | 345lb 5x1 sets 
bent over db row 120lb 5x1 sets | 100lb 10x1 sets
hammerstrength iso-high row machine 2x45lb 5x1 sets | 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
one arm barbell lever shoulder press 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets

* 375x5 this afternoon felt the same as this morning. not too heavy but still not confident enough for 385x5. the first 2-3 reps of 385 will probably be easy and then the last 2 will be both a grinder - not something i'd like to do daily. will stick to the plan for now while i'm waiting for my bw to increase to 205lb+. proteins back to 200g+/day again.
* used another hammerstrength row machine. you pull with elbows to the side and down. did them after the db rows.

Wed Sept 21

morning
paused full squats 315-365-405 | 385b 5x1 sets#1 | 345lb 5x1 sets 
bent over db row 120lb skipped | 100lb skipped
one arm barbell lever shoulder press 50lb 5x1 sets | 70lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-high row machine 2x45lb+25lb 5x1 sets | 3x45lb 5x2 sets

* was not able to stop myself from trying 385x5. the 4th paused single was still a good rep. the last one was a little bit of a crawl but nothing back breaking. i can still go for another 385x5 this afternoon. work night starts later and il just do 345-365x5 depending on how tired i get.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#2 | 345lb 5x1 sets 
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets
hammerstrength iso-low row machine 3x45lb 5x1 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets, 10x2 sets

Thur Sept 22

afternoon
paused full squats 315-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 5x45lb 10x2 sets
hammerstrength iso-high row machine | 3x45lb 5x2 sets | 4x45lb 5x1 sets

* tired from sleep pattern change.

Fri Sept 23

morning
paused full squats 315-365-405 | 385b 5x1 sets#3 | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x1 skipped
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* will have a midday meeting so modified my night shift work schedule. was able to take a few hour nap after 1am and lifted at 6am. i was feeling a lot better that yesterday afternoon. the 345x5 thursday afternoon felt like 365+. it's most likely from the schedule change.
* broken right oblique from the shoulder landmine press is fully healed. i'm back at again.

afternoon
paused full squats 315-365-405 | 385b 5x1 sets#4 | 345lb 5x1 skipped 
one arm barbell lever shoulder press 70lb 5x1 sets | 80lb 5x2 sets
hammerstrength iso-high row machine 3x45lb 5x1 sets | 4x45lb 5x1 sets | 3x45lb+25lb 5x2 sets

* the post and pre workout naps are just as important. after i lift the 385x5 this afternoon 6pm, i will not get my nap until 8:30am the following day. even with 7hrs after that, i'm still weak on the afternoon.
* 09/24 - 3pm. work up from 8-2pm sleep. paused squats - will adjust ramping warmup and add more reps. see if i that works in making me stronger for top and backoff set. i hate feeling weak after good sleep. 

Sat Sept 24

afternoon
paused full squats 315x(3-3-2)-365-405 | 385b 5x1 skipped | 345lb 5x1 sets 
one arm barbell lever shoulder press 70lb 5x2 sets | 80lb 5x2
hammerstrength iso-high row machine 3x45lb+25lb 5x2 sets | 3x45lb 5x2 sets, 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* multi 315s for better warmup worked a little to make top 405 single not very heavy but still felt weak for 385x5s. will get it sunday morning. il take a video too.

Sept 4-10 , 2016

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

BW  202-205lb

Sun Sept 4

morning
paused full squats 315s-365
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 25lb-50lb 5x1 sets each | 75lb 2x1 sets | 50lb 10x1 sets

* lowerback still feeling crushed from the smith tricep press. did barbell lever press (landmine) to see if these feel better. its less compression on the lower back because i'm distributing the load to both legs. i'm also using a lot less weight. movement feels natural and comfortable. hits the right muscles too - ant deltoid and triceps. i really hope my lowerback does not get jello from these.
* took a vid of my db rows but messed up on the close up. i'm hitting full ROM on the top because i cannot pull my elbow any higher. i'm weaker on the left arm. my right can 110lbx10. i can probably 5s 120 too with my right but i cut the bottom ROM a little because the 110-120db are too fat - i have to stand on a aero box to extend ROM. my gym maxes at 120-125lb dbs. the wrist wraps help a lot on the planting arm (holding the thinner 40lb db) and the wraps also help soften up the db resting on the pulling arm.

100lb bent over db row
<a href="http://www.youtube.com/watch?v=PLOoiPSFqLk" target="_blank">http://www.youtube.com/watch?v=PLOoiPSFqLk</a>

afternoon
paused full squats 315s-365-405
bent over db row 100lb 5x1 sets each | 100lb 10x1 sets
one arm barbell lever shoulder press 50lb 10x2 sets

* got lazy since tue last week (6 days ago) to buy c4 preworkout. i was sleeping a lot longer due to drop in caffeine. finally had time and got some this afternoon. worked nicely. had to confess, when i was lifting 440-455 years back daily at 205-210bw, i was taking ds craze preworkout until my wife got rid of it because of the meth like substance (1-2 dymethyl) in the ingredients. lol.  i guess these preworkout really work.
* barbell levers are awesome. will stick to these if my back stays strong.

100lb bent over db row  this afternoon - better angle
<a href="http://www.youtube.com/watch?v=U3xCd_Isoug" target="_blank">http://www.youtube.com/watch?v=U3xCd_Isoug</a>

Mon Sept 5

morning
paused full squats 315s-365-405
bent over db row 90lb-100lb 5x1 sets each | 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 75lb 5x1 sets

* my rows are still strong even with daily 100lb db. i will buy some straps from amazon and hit 110-120lb soon. im favoring using db rows instead of the hammer strength machine rows because loading 8x 45lb plates is too much compared to just grabbing a 100lb db and hitting the reps right there.
* my bw is dropping to 200-202lb now because i'm not overfeeding myself. i'm ok with this as long as i don't loose my paused 405. i can prioritize 425-440-455 at some point if i took everything else out of my routine. my cns can only dish out so much.
* i actually thought getting my bw up to 205-210 is an automatic paused 440-455lb. i was wrong. my quad thickness is still there. my back to back 315x20s is still there. il get whats missing another time. i like looking thick right now.
 
afternoon
paused full squats 315s-365-405
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 50lb 10x2 sets  | 60lb 10x2 sets

Tue Sept 6

morning
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x2 sets
seated calf raises soleus 5x45lb 5x4 sets
weighted situps db 2x25lb 10x1 sets

* upperbody pressing still friendly on my lowerback. i'm also sure that i'm not using very light weight. i was tiring on the 8th rep +. did some backoff set on my squats too. 225 felt like an empty bar compared to the usual 315 backoffs. did it this way to really avoid fatigue build up. i'm very strong right now. can't mess it up.

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 5x1 sets | 110lb 5x1 sets | 120lb 5x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 75lb 10x1 sets | 75lb 5x2 sets
bw chins 5x1 sets

* the 10s of paused 225lb backoff squats feel great. maybe accumulating these daily will add mass to my legs at some point with very low risk of fatigue.
* i maxd out on the db rows at 120lb and i still get very clean reps. my left hand grip dies faster but 5 reps is not a problem.
* the barbell levers are working without killing my back. its like a vertical version of my bent over rows. tripod using both legs and a planting arm. in the case of the lever, its the landmine harness holding the other end of the barbel doing the balancing work for me. if this upperbody routine holds for 1-2 more weeks without killing my 405, il put some time doing these to build massive shoulders and triceps. as long as i'm not building uppertraps and chest, im happy.

Wed Sept 7

morning
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 60lb 10x1 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* first time in months that i warmed up with a single 315 and hit 365 right away. its usually 2-3 singles of 315 until it feels very light. on my peak, i was doing the 315-365-405 in one smooth transition resting only as i'm changing the weights.
* the barbell lever shoulder press is fantastic. i'm not crushing my lower back at all. i can really put the stabilizing tension to my plantar flexed calves and really put a solid base for the strict shoulder press. i don't push press the exercise. i'm already at 80lbx5 today. looking forward to moving 4x25lb plates.
* since i'm down to bw 200 this week, i might as well thicken my abs. im adding my weighted abs back to my routine. not doing them with plate behind the head like last tim - it broke me. hyperextended my traps and took pain killers at some point so i can support the squat bar without passing out from the pain. 

afternoon
paused full squats 315-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 80lb 5x1 sets | 90lb 5x2 sets
weighted situps 2x25lb kb 10x1 sets

Thur Sept 8

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 80lb 5x2 sets | 70lb 10x1 sets
weighted situps 2x30lb kb 10x1 sets

* strongest thursday i had in months. the first single of 315 already felt very explosive. i added another warmup single just to make sure. the 225x10s volume set works.

Fri Sept 9

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press 90lb 5x1 sets | 70lb 10x2 sets
weighted situps 2x40lb kb 10x1 sets

* my shoulders are getting huge. 
* took me years to find an upperbody push exercise that does not tire my lower back. the landmine has been around for years but i guess most don't use it for shoulder pressing because you need a decent lowerbody to hold you in place.

Sat Sept 10

afternoon
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 100lb 10x2 sets
one arm barbell lever shoulder press | 70lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets  | 5x45lb 10x2 sets

Aug 28 - Sept 3 , 2016

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

BW  205-210lb

Sun Aug 28

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 185lbx10 | 205lbx5 | 225lbx5
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* put more volumes now on my tricep.shoulder.upperchest routine. did the tricep bench on the smith for safety. form felt good. will go for 20-40 rep volumes daily on these if my lowerback stays fatigue free. so far so good. my rows are still solid.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets

* resting and will go high volume on tricep smith bench tmrw morning.

Mon Aug 29

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets
tricep bench press smith 185lbx5 | 225lbx5
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* might be a good idea to cut down on 405 single to 1/day. i'm doing so many other things lately. i'm not getting any weaker on the squats but i'm also not overpowering this 405 at my heavy bw of 205lb. i considered myself weak already years back at anything over bw 205lb if i'm only topping off at 440lb paused single. 

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
tricep bench press 185lbx5

Tue Aug 30

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x4 sets | 3x45lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* backoff to 3 plates on the rows to check if my ROM is still legit. i'm still doing it right. getting more fatigued and will put a light day soon.

afternoon
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x2 sets
tricep bench press smith 185lbx10
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x2 sets

* kb rows with 80lb felt so much lighter after all the heavy machine rows. my horizontal pull is tired now because there is no way i'm getting a clean 20 rep with this weight.

Wed Aug 31

morning
paused full squats 315s-365-405
hammerstrength iso row 4x45lb 5x2 sets
bent over kb row 80lb 10x1 sets
tricep bench press smith 185lb 10x2 sets
seated calf raise solues 6x45lb 5x1 sets | 5x45lb 10x1 sets 

afternoon
paused full squats 315s-365
bent over db row 80lb 10x2 sets

* tired from the volume of tricep bench. whenever i do heavy upperbody push, i burn my cns fast. 365 felt like 405 this afternoon. i slept 7.5hr and ate good food. 185lb 10x2 sets this morning did some damage.

Thur Sept 1

afternoon
paused full squats 315s-365
hammerstrength iso row 4x45lb 5x4 sets
bent over kb row 80lb 10x2 sets
seated calf raise solues 6x45lb 5x2 sets | 5x45lb 10x2 sets

* could have gotten 405 but decided to relax my cns for another day. these volume of upperbody push is so draining mentally. rows and pulls are forgiving but the push just really burns me out fast.   185lb 10x2 sets of tricep bench drained me pretty good.

Fri Sept 2

afternoon
paused full squats 315s-365-405
bent over db row 80lb-90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
db push up feet elevated bw 20x1 sets

* back to push up for upperbody push so i don't screw up my squats. just recovering but enough to get 405 again. db rows are solid but my left arm is dying already at 110lb while my right can still go to 120lb. i had to english the left hand rows to really get to full ROM. i'm gripping the db with my hand touching/leaning on the bottom for leverage. it works. i dont worry about balance.

Sat Sept 3

afternoon
paused full squats 315s-365
bent over db row 90lb-100lb-110lb 5x1 sets each | 90lb 10x1 sets
seated calf raise soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets| 5x45lb 10x1 sets