Feb 17-23, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 16
BW 208lb
Feb Week 3 of 4
Sun Feb 17
morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets
* too cold this morning. did not feel like fighting a 455. will save it for later. week 16 now of daily 455s. feeling good about this. will add some 405s after the 455 this afternoon.
afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 135-150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135 20x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets
* will continue with the 405x3s and take them off to peak again for another shot at the 475s.
Mon Feb 18
morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
* another 30s cold SF morning. did not matter. came in with sweat pants and long sleeves. legs primed nicely with the 405x3 12hrs ago. kept it at 405x2 so i dont burn out.
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 150 20x2 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
Tue Feb 19
morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 150 20x1 sets, 195-225-255-285 3x1 sets
Calves seated calf raise soleus 3x45lb 10x1 sets, 20x1 sets
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 255 3x2 sets, 270 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Wed Feb 20
morning
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 3x2 sets | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240-255 3x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
* building fatigue on the squats but not fast enough to not recover. adding volumes of double arm rowing because i already forgot how comfortable this movement feels on the chest press machine. my feet are planted against the back rest and i sit on a 24" box in front of machine. working 4-nights this week.
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 skip. machine taken | seated chest press machine 150 20x1 sets
Rows one arm cable rows high 80 skip machine taken | seated double hand row on reverse chest press 225 5x2 sets, 10x1 sets
Calves seated calf raise soleus 3x45lb skip
Thur Feb 21
afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith tricep bench press 275 rest | seated chest press machine 150 20x2 sets
Rows one arm cable rows high 80 5x2 sets | seated double hand row on reverse chest press 225 5x2 sets, 240 3x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
