Adarq.org

12 months per year, 3 month per cycle, and I will have 4 cycles in 2017. 
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb. 

russian programs (mostly designed with PEDs) or any decent periodization routine focus on periods of volume-recovery-peaking.. strength numbers at your peak are not as important as muscle mass gained on the volumes - if you want to use strength training as a backbone for explosive training.

build bigger legs and your explosive training will be at another level.

a 405x1 is useless if you can not routinely do 325-345x5 every other day or two. if these 5 reppers are 2xBW, then you've made it. 

nice, but confused about head shave.. so, if your head is shaved, they think you have hair loss due to drugs/ped's?

back zilla 2017.

yes. mens physique is popular and a couple of my co-workers compete. i lift with them sometimes.

Jan 1-7 , 2016

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

BW  192-196lb

Sun Jan 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 80lb 10x1 sets | 90lb 10x1 sets | 100lb 10x1 sets | 150lb 5x1 sets
machine lat pulldown 90lb 10x1 sets | 120lb 10x1 sets | 150lb 10x1 sets | 180lb 5x1 sets

* left elbow showing little sign of dips overuse. i can raise my right arm about an inch higher because my left elbow ROM cuts off a little. will skip dips until i get both arms with same ROM again.
* elbow fatigue does not affect my pulling. did the 6x45lb plates on the hammerstrength rows again on back to back days.

horizontal hammerstrength machine iso row - 6x45lb 5x1 sets bw194lb
<a href="http://www.youtube.com/watch?v=PGoqbi0o_2Q" target="_blank">http://www.youtube.com/watch?v=PGoqbi0o_2Q</a>

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
smith calf raises - weights per side. 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1sets | 7x45lb 5x1 sets
machine seated chest press 100lb 10x4 sets
machine lat pulldown 150lb 10x2 sets

* the 5-6 plates a side on the smith calf raise is a good weight. 7 plates is ok on the calves but too heavy to twist the bar back to lock position. i was wearing gloves before to get more grip on the bar. i laid the bar on the safety pins on 7 plates.

Mon Jan 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
machine lat pulldown 150lb 10x2 sets
bent knee leg raises 10lb 5x2 sets

* left elbow feeling so much better but another day or two of rest would be nice. doing more seated chest press instead. did some leg raises too with a 10lb db. i prefer to do exercises standing up or with a vertical torso. i get dizzy when i lie down. i have a naturally low blood pressure. but it can be anything. bench press, situps..etc. i'm ok doing them but if there is another way, i prefer to not lie down.

afternoon
paused full squats 315x3(~1s)-365-405 | 365lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
bent knee leg raises 20lb 5x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Tue Jan 3

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets
machine lat pulldown 150lb 10x2 sets | 165lb 10x2 sets
bent knee leg raises 30lb 5x2 sets

* doing these bent knee leg raises for the abs using 15lb kb on each foot. starting slowly and building the intensity but would prefer not to get domd abs so i'm really taking it easy.
* warming up on the hammerstrength rows with 5 plates now. will maintain with 5 to 5+25lb, and heavy with 6 plates. i'l build intensity on the seated machine lat pulldowns while i rest the horizontal pulls.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets 
machine lat pulldown 150lb 10x1 sets | 165lb 10x1 sets | 180lb 5x1 sets | 195lb 5x1 sets
bent knee leg raises 30lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* feeling strong on the squat from the volumes. did paused 385x5 without any issues. will cycle with 315x5s when i'm not as strong and peak at 385-405x5.

Wed Jan 4

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 125lb 10x4 sets
machine lat pulldown 180lb 10x2 sets | 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x4 sets

* still taking it easy with my upperbody pushing to really get my left elbow back to normal. full range of motion is there now but its very vulnerable if i go high intensity too soon. the machine chest press at 10x125lbs is a good recovery routine. will go heavier soon and drop the reps to 5s.
* machine lat pulldown feeling really good. the 210lb resistance could feel like my weighted chins bw+30lb. no balancing with this machine setup so i just focus on pulling with good ROM and form. can get to 240lb+ in the next few days.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x2 sets

Thur Jan 5

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 10x2 sets | 150lb 5x1 sets | 175lb 5x1 sets
machine lat pulldown 180lb 5x1 sets | 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* slowly getting heavier now on the seated chest press and machine lat pulldowns while maintaing the rows.

Fri Jan 6

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets

Sat Jan 7

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets | 255lb 5x1 sets | 270lb 5x1 sets | 285lb 5x1 sets | 300lb 5x1 sets
smith standing calf raises 5x45lb 5x2 sets | 6x45lb 5x2 sets
weighted situps 25lb 5x2 sets | 40lb 5x1 sets

* maxed out the seated machine lat pulldown at 300lbx5 and was still able to get full ROM.  this is a good weight. not too heavy and good enough for volume work.
* seated chest press is already heavy at 200lbx5. machine maxed at 300lb but i'm no where near that anytime soon.
* will do 270-285-300 on the seated lat pulldown.

Dec 25-31 , 2016

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

BW  192-196lb

Sun Dec 25

afternoon
machine leg press 250lb 10x2 sets | 275lb 10x1 set | 300lb 10x1 sets
dips bw 10x2 sets   
machine chest press 80lb 10x1 sets | 90lb 10x1 sets | 100lb 10x1 sets
machine one arm rows neutral grip 80lb 10x2 sets | 90lb 10x2 sets | 100lb 10x1 sets
lat pulldown supinated grip 80lb 10x2 sets | 90lb 10x2 sets

* all gym closed. used the gym in my complex. not too bad. leg press machine full stacked at 300lb. it did the job.
* did the chest press instead of shoulder press because the machine does not give me the full ROM on the vertical pressing.

Mon Dec 26

morning
paused full squats 315x5(~1s)-365-405
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x4 sets
lat pulldown supinated grip 80lb 10x1 sets | 90lb 10x1 sets | 110lb 10x1 sets | 120lb 10x1 sets

* another sub 40F freezing morning. did 5 singles of 315 to get going. everything still feels easy even with my weight loss. i'm 192 empty. i cannot be 198lb+ for long because i start to accumulate fat.
* another very strong upperbody horizontal pulling. dips are still doing good. bw volumes on days following 90lbx5s until i feel recovered. skipped the ohp and focusing more on the dips.

afternoon
paused full squats 315x5(~1s)-365-405
dips bw 10x4 sets
lat pulldown supinated grip 110lb 10x1 sets | 120lb 10x1 sets | 140lb 10x1 sets | 150lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets
machine chest press 80lb-90lb-100lb-110lb 10x4 sets

Tue Dec 27

morning
paused full squats 315x3(~1s)-365-405
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
cable rows e-z grip bar supinated 120lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 365lb 5x1 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x1 sets
cable rows e-z grip bar supinated 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
smith machine calf raises 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 5x45lb 5x1 sets

Wed Dec 28

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
seated one arm cable pulldown 50lb 10x2 sets

* only 1 work night this week on friday. will be doing 2x/day workout a lot again. starting the year strong.

afternoon
paused full squats 315-365-405 | 315lb 5x1 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x2 sets
cable rows e-z grip bar supinated 150lb 10x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* only needed 1 single of 315 to warmup because of the recent backoff sets. weighted dips at 90lb is getting easier. will go 10 reps soon. 

Thur Dec 29

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
dips bw 10x2 sets
seated lat pulldown supinated grip 120lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
dips bw 5x1 sets | 90lb 5x1 sets | bw 10x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* thickening my legs again with higher backoff volumes and eventually top off again at 435-440lb. dips at 90lbx5s on back to back days. no tenderness or pain in elbow or shoulder. i prefer dips over overhead press because it feels better.. unless i start to break something again, il probably stick to this until 90lbx10s.
* bw still at 194-196lb.

Fri Dec 30

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
dips bw 10x2 sets

* resting the horizontal rows now and maintaining a top set of 5 reps on 5x45lb+25lb. will keep it there until i feel stronger to move the 25lb to another 45lb. thats the full stack of the hammerstrength machine. the 6th plate is only halfway loaded but it works.
* dips still feel good. another 90lbx5 later and hopefully i can just maintain this pace without wrecking anything.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
dips bw 5x1 sets | bw 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Dec 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
dips bw 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* the  6 plates on the hammerstrength row was not as heavy as i thought.  got to the 5th rep with full ROM. dips stay on bw for now until i recover again. back to back 90lbx5 got me tired.

Dec 18-24, 2016

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

BW  198-200lb

Sun Dec 18

morning
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | bw 20x1 sets | bw 10x1 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb+25lb 5x1 sets

* very cold SF morning at 36F.  squats felt like crap. gym too cold.

Mon Dec 19

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | bw 20x1 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* used a different gym and the calf raise machine is different. topped out at 6 plates. used the 5x45lb to see how it feels first.
* been doing non-workout logged backoff machine high reps with very light weight. sets of 10s mostly single arm rows (vertical and horrizontal) + machine dips.  tried the hack squat machine but i bottom out. i don't like the feel of the leg extension.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* dip station too narrow on this other gym. chinning bar too wide too. did high rep-light rep 10s on the vertical/horizontal rows and on the seated shoulder press.

Tue Dec 20

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x2 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm row narrow neutral 25-50lb 5-10 reps per set
machine seated one arm chins pronated 40-50lb 5-10 reps per set
machine seated chest press pronated 80-120lb 5-10 reps per set

* 405 paused are very easy lately after days of no backoffs. i'm 425-435lb this morning. will still keep it easy while i work on the little compounds. machines after doing heavy compounds are a very good combo. the stacks show heavier but with the pulleys, i know the actual resisitance. will log using equivalent db weights. after i figure out a good layout for the machine volume backoffs, i will just put a range of weights and reps. its usually 5 reps on the heaviest and 10s to start out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated skip
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm chins pronated 80lb 10x2 sets | 95lb 10x2 sets
machine seated shoulder press 80lb 10x2 sets | 90lb 10x2 sets

Wed Dec 21

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
machine seated one arm row narrow neutral 80lb 10x2 sets | 90lb 10x2 sets | 100lb 10x1 sets
machine seated chest press pronated  80lb 10x1 sets | 90lb 10x1 sets
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets

Thur Dec 22

morning
paused full squats 315x3(~1s)-365-405
hack squat 25lb 10x1 sets | 45lb 10x1 sets
overhead press 135lb 10x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets | 90lb 10x2 sets\
machine seated lat pulldown 160lb 10x2 sets | 180lb 10x2 sets 
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets
seated calf raise soleus 6x45lb+25lb 5x1 sets
bw chins 10x1 sets

* did hack squat to get myself going this morning. it was another very cold morning. i did them in chucks and had to tiptoe at the bottom so i don't bottom out. got my core temp going a little.
* bunch of machine upperbody compounds again for volume work without burning me out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets

Fri Dec 23

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets
machine seated one arm row supinated 90lb 10x2 sets

Sat Dec 24

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | 90lb 5x1 sets | bw 20x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* horizontal pulling on the hammerstrength machine strongest today at 5x45lb and a 25lb. didn't know the machine can take another plate but saw somebody doing 6 plates the other day. the heavy set was still with full ROM at the back otherwise i would not have done it. back off at 5plates x10 felt light.
* weighted dips at 90lbx5 still feeling good. will top it off at 90lbx10s. bw low recently at 194-198lb. been avoiding too much sweets and ended up eating mostly mangoes. too much fiber fills me up.

Dec 11-17, 2016

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

BW  198-200lb

Sun Dec 11

morning
paused full squats 315x3(~1s)-365-405-315
overhead press skip
bw 10x1 sets | machine dips 100lb 10x4
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback strained a little from the 2 sets of 10x135lb overhead press yesterday. not jello enough to skip the squats but would feel a lot better later if i skip it this morning.
* did dips for upperbody push instead. felt not so comfortable with the first 10. tried the machine with very light weight. felt so much better. grip width are the same. big difference in the thickness of the bar. i was doing daily sets of 30-40rep bw consistently at some point and realized that it was in a dip station with not-fat grips.

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x1 sets
machine dips 135lb-185lb multi sets of 10 reps each.
hammerstrength iso row narrow grip pronated 4x45lb+25lb 10x1 sets 

* that 135lb 10x1 today is not a good idea. stuggled with the last rep and probably toasted my lowerback again.  seated machine dips feel good but i have to find a way to strap  myself so i can at least go bw on the resistance. anything 180lb+ lifts me up already.

Mon Dec 12

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets | bw 20x1 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 165lb 3x1 sets | 155lb 3x1 sets
dips bw 20x2 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* i used the dip station facing backwards, gripping the ends in a half pronate / half neutral grip and it worked. bw dips feel comfortable. only thing missing now is more height on the dip station so i don't have to bend my knees. seated calf raises now at min 6 plates and a 25lb.
* bw still in the 198-202lb range but still able to see abs. anything above 202 is noticeable fat gains. i can still wear medium sized compression tops and not look fat.

Tue Dec 13

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 20x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

* so strong with the 135lb overhead press. i can get the 10th rep now from a pause.
* will add weighted dips again shortly. these 20 reppers for conditioning is enough. @ 200lb bw, my bwx10 dips are harder. i'll only max out at 14-16reps with good form. i used to do bwx20s at 188-192lb. i need to get stronger on my vertical pull too.

Wed Dec 14

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
hammerstrength iso row narrow pronated grip 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated calf raises soleus 6x45lb+25lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 50lb 5x2 sets
chins bw 10x1 sets
seated calf raises soleus 6x45lb+25lb 5x1 sets

Thur Dec 15

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | bw 20x1 sets
chins bw 10x1 sets

Fri Dec 16

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets | 90lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Dec 17

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | 70lb 5x1 sets
chins bw 10x2 sets 
seated calf raises soleus 6x45lb+25lb 5x2 sets

Nov 27 - Dec 3, 2016

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

BW  198-200lb

Sun Nov 27

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets
dips 70lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 150lb 5x2 sets | 155lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
cable high rows ez curl bar 180lb 5x2 sets

Mon Nov 28

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets
db bent over rows 90lb 5x1 sets

* need to take it easy now with the overhead press. might limit it to 5x2 sets to maintain the 155lb.

afternoon

paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 90lb 5x1 sets | 100lb 5x1 sets | 110lb 5x1 sets | 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* will stay with 100lb db rows. the 105lb+ db are thicker and kill my grip so fast. didn't even notice that til now.

Tue Nov 29

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets
standing calf raises smith 2x45lb 5x1 sets | 3x45lb 5x1 sets | 4x45lb 5x1 sets | 5x45lb 5x2 sets

* getting very comfortable with 6 plates on the seated calf raises. added the smith machine standing calf to balance the gastrocs. top set of 495lb (5x45 each side) for 5s. was not heavy. got up to 8+ plates before. too much fatigue from supporting that much weight if i recall correctly.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
db bent over rows 100lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x2 sets | 6x45lb 5x2 sets
seated calf raise soleus 6x45lb 5x1 sets

* the overhead press is definitely due for a deload now. my left hand was almost half a rep late on the concentric on the last rep to 5. nothing's broken. the 100lb db rows still feel good.

Wed Nov 30

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. light to moderate weigh. sets of 10s. 10lb-35lb max
standing one arm cable rows - high volume. light weigh. sets of 10s. 25lb-40lb max
seated calf raise soleus 6x45lb 5x2 sets

* did volumes of cable work as backoffs for the overhead press. saw co-workers who's into physique comp. and did some cable work with them. didn't know physique lifters are taking serious roids already. i got thick too with the volume cable reps but not as pumped as these guys.

afternooon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - high volume. sets of 10s. 20lb-25lb
standing one arm cable rows - high volume. sets of 10s. 40lb-70lb
seated calf raise soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets
chins bw 10x1 sets

Thur Dec  1

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - 20lb 10x4 sets | 22.5lb 10x4 sets | 25lb 10x2 sets
standing one arm cable rows - 50lb 10x4 sets | 60lb 10x4 sets | 70lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets | 315lb 10x1 sets
overhead press 155lb 5x2 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10  reps each x2 cycle. 100 total reps. 6 min per 50 reps. 2-3min rest after 50 reps 
standing one arm cable rows - 50lb 5x2 sets | 60lb 5x2 sets

* i like the bodybuilding style light-moderate weight with high volumes for backoffs after the 155lb overhead press.

Fri Dec  2

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x2 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 70lb 5x2 sets | 100lb 5x1 sets

* ohp tired due to century volume yesterday. did 50 only today.

Sat Dec  3

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x1 sets
standing one arm cable press - waveloaded non-stop 20lb-25lb-20lb-22.5lb-20lb x10. 1 cycle. 
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x2 sets