Adarq.org

Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 

Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0 
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 

Mon 3:00pm
Sept 9, 2013

Full Squats - Paused
455 #80 | 465 #1 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #80 Day 1 | on-off: 5-2,1-

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.

Tue 12:30pm
Sept 10, 2013

Full Squats - Paused
455 #80 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 #2 Day 2 | on-off: 5-2,2-

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-3,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 1  | Rest 2  | on-off: 1-, 1-1,1-2

* 6 + 3.5 hr sleep. BW getting back up close to 208lb again after that setback with the calf raise/leg press fatigue. overexertion wrecks my diet too. i find it harder to force feed myself. it would have been a lot easier with sweets/cakes but i only carb up on rice.
* 405 was effortless but the 465#2 was not as easy like the first time i did it. if i don't see much improvement on the 405 tmrw, i might need to go back to 455.
* changed my log a bit to prioritize the rest days too on other things. on-off tracks how much consecutive days or rest days on the exercise. 

Thur 4:30pm
Sept 12, 2013

Full Squats - Paused
455 #82 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #82 Day 4 | on-off: 5-2,4-0

Calf Raise - Leg Press - Paused
Rest 5 | on-off: 1-5,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 2  | Rest 4  | on-off: 1-1, 2-0,1-4

* 5+2 hr sleep - not bad of a work night. still  keeping BW208. 455 did not fatigue me much. will get it again tmrw if i get another ~7hr+ sleep and strong diet.

Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0 

Calf Raise - Leg Press - Paused
Rest 7 | on-off: 1-7,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.

Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1  | Rest 1  | on-off: 1-2. 1-0. 1-1

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.

Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
<a href="http://www.youtube.com/watch?v=1NL2yGuv9Bw" target="_blank">http://www.youtube.com/watch?v=1NL2yGuv9Bw</a>