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barnes is rigging the game. sumbitch

Jun 19-25, 2016

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

BW  188-190lb

Sun Jun 19

morning
paused full squats 315s-365-405 | no pause 405x2
hammerstrength seated inclined press 2x45lb x5,5,5,5
neutral grip chins 70lbx5

* will be a lot better again later after i recover my sleep.

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb 5x5
smith calf raises 405x5 | 455 x5,5,5,5
one arm cable rows 75lb x5,5,5,5

afternoon 2
paused full squats 315s-365-405 | no pause 405x2

* bw 190lb after heavy breakfast. i was probably dehydrated from yesterday's all afternoon concert at At&t. got good sleep but body did not feel solid on the squats.
* close grip inclined bench with feet elevated on plyo box for upperbody push today. felt alright. will see if it hits the right muscles tmrw. going for anterior delts and triceps with these
* had dinner after afternoon workout. watched heart stopper game. took long shower to de-stress. went to lift again. was a lot stronger after eating. could have gotten 3-4 of 405. will eat again and back to 192-194+ bw tmrw.

Mon Jun 20

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 115lbx5 | 135lb x5,5
neutral grip chins 70lbx5
seated calf raise sled 4x45lb 10x5 sets

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb 5x5
neutral grip chins 70lbx5

* got good sleep. recovered from that saturday concert already. extended awake time throws off my routine. it was worth it. one republic, the killers, pink and justin timberlake put out a very good show. i was not expecting the killers and pink to sound that good live. woooot!





Tue Jun 21

morning
paused full squats 315s-365-405 | no pause 405x2
close grip inclined press 135lb 5x5
seated calf raise sled 4x45lb 10x5 sets

* will get another 405x5 later. feeling strong already this morning. bw192-196 by end of this week. added cashews to my bulking diet. i still have visible abs so it's all good. could have done 3+ with 405 but last weeks 2x 405x5 in a day took me 2 days to recover from. that was too much intensity too soon.

afternoon
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lbx5 | 155lb 5x5
neutral grip chins 70lbx5

Wed Jun 22

morning
paused full squats 315s-365-405 | no pause 405x5
close grip inclined press 135lb x5,5
seated calf raise sled 4x45lb 10x5 sets
one arm cable rows 75lb x5,5

* 194lb bw at gym time. i still don't have the paused rep explosiveness on the 405 to attempt a heavier top paused single. i'm getting better at the multi reps. again.

afternoon
paused full squats 315s-365-405 | no pause 405x5
one arm cable rows 75lb x5,5

* so strong right now. cashews are working. caloric excess and good sleep today. start of short 3-day work nights.

Thur Jun 23

afternoon
paused full squats 315s-365-405 | no pause 405x2
seated calf raise sled 4x45lb 10x5 sets

* weakest day of the week from sleep adjustment. still strong for a double 405 without much issues.

Fri Jun 24

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 5x5

Sat Jun 25

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,5
dips bw 10x5 sets

* bw 194-198lb. 315 backoffs for more tonnage is also improving my form. i might  get back to 200lb bw before end of june. still looking lean so i'll go for it.

varejao is giving warriors all the bad luck. its not a flagrant foul you flopping piece of shit

varejao had 2 flops already and will flop the moment an opportunity presents itself. bs. take him out already.

klay for finals mvp.

kyrie is a beast today. love that guy. 

Jun 12-18 , 2016

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

BW  186-188lb

Sun Jun 12

morning
paused full squats 315s-365-405 | no pause 405x5
hammerstrength seated inclined press 45lb+35lb x5, 2x45lb x5,x5

* 188lb this morning. already did 405x5 and i'm usually a lot stronger in the afternoon workout. will be breaking into the 190lb bw in the next few days. kirkland protein bars are very good. very convenient 200kcal per bar pre and during workouts.

afternoon 1
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb x5,x5

afternoon 2
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb+10lb x5
neutral chins 70lb x5

* did not get my full 6-7hr midday nap. i had to go to a dinner. ate and chill for 2 hrs and decided to go back and try to get my x5 again. did not work. i was a lot stronger after eating but i really need good sleep. the first 2 reps were quick and it looks like i got the 5. 3rd rep just slowed down too much.  will try again tmrw.

Mon Jun 13

morning
paused full squats 315s-365-405 | no pause 405x5
dips bw x5,5,5,5
situps 30lb x10

* legs feeling thick this morning again. i will put an effort to really sleep long midday and see if i get another 405x5 later.
* being very careful now on hyper extending my neck when doing these db behind the head weighted situps. might also go x5s on these for multi sets to 20 per day.

afternoon
paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
seated hammerstrength shoulder press 2x45lb x5,5
situps 27.5lb x5,5

* bw 190lb. morning and afternoon 405x5 backoffs today. feeling good right now.

Tue Jun 14

morning
paused full squats 315s-365-405 | no pause 405x2
dips bw x5,5,5,5
neutral grip chins 70lbx5

afternoon
paused full squats 315s-365-405 | no pause 405x3
seated inclined hammerstrength 2x45lb+10lb x5,5
dips bw x10
neutral grip chins 70lbx5

* need better sleep. i was not able to get more than 6hrs. diet is awesome.

Wed Jun 15

morning
paused full squats 315s-365-405 | no pause 405 skipped
dips bw x10,5 | 50lbx5 | 70lbx5
neutral grip chins 70lbx5
one arm cable rows 75lb x5,5,5,5

* got good sleep but legs still need another round of sleep to really go for the backoff sets. bw in the 188-190lb.
* doing 5s on most things now because it feels awesome. the cable rows with 75lb can solo set to 20 but breaking down the sets to 5 reps really up'd the quality of the rep. i'm really getting my elbow pulling the weight and holding on the top squeeze for lots of rhomboid action. can't really go heavier on these as the machine is already topped off.

afternoon
paused full squats 315s-365-405 | no pause 405x5
dips 50lbx5,5

* start of 4-day worknights. have annual genentech concert at At&t park sat afternoon. will also continue working that same saturday night. this will be interesting.

Thur Jun 16

afternoon
paused full squats 315s-365-405 | no pause 405x2
dips 50lbx5,5
seated alt. db shoulder press 50lb x5,5
inclined press 115lbx5, 135lbx5
seated calf raise sled 4x45s x10,10,10,10,10

* focus on upperbody push while my legs and back are resting. i like how the inclined press gets the right muscles working - mostly anterior delts, but i'm having a hard time progressing with the weight without tensing my lowerback.
* did these sled calf raises again. they usually tenderize my lowerback because of the back support supporting the weight (4x45s each side). i did them today with less reps. 10 instead of my usually 24 for multi sets to 50 total.

Fri Jun 17

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip bench 115lbx5 | 135lbx5 | 165lbx5
neutral grip chins 90lbx3

Sat Jun 18

morning
paused full squats 315s-365-405 | no pause 405x2
close grip bench 135lb x5,5 | 165lbx5
neutral grip chins 70lbx5
smith calf raises 315x5 | 405 x5,5 | 495 x5x5

* little nap between this morning and yesterday afternoons workout. will nap a little again and go watch concert at noon til afternoon. might not lift again til sunday afternoon.

no offense to the cavs fans here, but IMO the cavs of 2015 will beat the cavs of 2016. a lot better defense and lebron james is more beast.

i dont see the warriors dropping a game on the road. clay and curry will really try to put out a good game soon.. otherwise livingston might get the finals mvp.  boo. clay deserves it for killing okc by himself.

Jun 5-11 , 2016

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

BW  186-188lb

Sun Jun 5

morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x10 | 50lb x5

*bw getting steady at dry 186lb. 365x5 routine now even at morning workouts. still not convincing enough to attempt double sets. will make it but will tire too fast and not recover after naps.

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x5,5,5 | 50lb x5

* dips/chins - i'm lasting longer with weighted daily x5 reps than doing bw 20-40 reps. i don't tenderize my left elbow even with the 50lbx5 weighted dips. i'm beginning to like dips again. this is my favorite upperbody push years back until last year when i went with bw x20-40 and eventually got my left elbow tender. i will progress the weighted dips to 70/90lb x5s for daily work. 50lbs is not heavy. just some adaptation work before i bring the intensity.

Mon Jun 6

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,5,5,5

* bw still at 186lb but felt extra thick this morning. decided to increase my back off set to 385 instead of doing double sets of 365. i already forgot how good i am in doing multi reps. did 2-3 breaths in between the reps and the 5th 385 was still not very heavy. doing sets of 5 is working nicely. enough to challenge me and not too much to overcome my recovery.
* whenever i get my bw to 188-192, il increase my top paused single to 425-440lb. 385x5 everyday will bring me good things in a few weeks.
* i'm wearing my compression tights now while sleeping/resting. seems to help with my quad recovery

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 50lbx10

Tue Jun 7

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,10

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 90lbx4

* not very long now until i get my quads thick enough for daily backoffs of 405x5. caloric excess and better sleep on my non-work days is working nicely.

Wed Jun 8
 
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10

Thur Jun 9

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10
dips bw x5

afternoon
paused full squats 315s-365-405 | no pause 405x5
chins neutral 70lbx5

* 188lb bw after pre-workout protein shake. got lots of sleep because of a wed daytime meeting. skipped the double workouts on wed but got back to night schedule sleep pattern by sleeping twice. worked nicely for this afternoon. hit 405x5 without much fighting on the last rep.
* even with a non-near max 405x5 no-pause, i am still not strong/aggressive enough to use 425/440lb for a top paused rep. the paused 405 concentric still does not feel fast yet. i know the feeling of a paused 405 that will surely get me a paused 455lb. i successfully got all 7 paused 475x1 just by feel of the 405. i need more bodyweight.

Fri Jun 10

paused full squats 315s-365-405 | no pause 405x2
dumbell inclined press 40lbx5, 50lbx5, 60lbx5

* only got 6.5hr sleep. did not recover well after the 405x5. could have gotten 405x3 but will tire fast. will be strong again tmrw. last work night later

Sat Jun 11

paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
hammerstrength seated inclined press 45lb+25lb x5, 45lb+35lb x5, 2x45lb x5

* the 405x5 today was heavier than usual. recovering from work nights. will most likely be stronger tmrw. adding more upperbody push to balance things.