Author Topic: Kingfush (Read 687761 times)

Kingfish · « **Reply #1740 on:** September 04, 2016, 08:58:33 am »

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

Kingfish · « **Reply #1741 on:** September 11, 2016, 08:24:54 pm »

Sept 11-17 , 2016

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

BW 202-205lb

Sun Sept 11

afternoon
paused full squats 315s-365-405 | 225lb 10x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press | 70lb 5x2 sets
weighted situps kb 30lbx2 10x2 sets

* still progressing on my horizontal pulls. my lever press is tiring a little.

Mon Sept 12

morning
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 110lb 10x1 sets
one arm barbell lever shoulder press | 70lb 5x2 sets | 80lb 5x1 sets | 90lb 5x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 5x45lb 10x1 sets

* will take it easy now with the shoulder pressing. 110lb on the rows is easy but skipped a second set because my left grip is shot. waiting for my straps from amazon.

afternoon
paused full squats 315s-365-405 | 315lb 5x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press | 70lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* i wrecked a muscle in my back right oblique area when i was doing my left side shoulder press. its not a 1 time injury. i accumulated the tensing of this little muscle from last week. it gave out this morning. i have to do the form with very strict motion with no jerking to prevent more damage to it while it heals. does not affect the squat. it only hurts when i do some sort of trunk rotation. if i keep my torso solid and motionless, i do not feel anything.

Tue Sept 13

morning
paused full squats 315s-365-405 | 315lb 5x2 sets | 345lb 5x1 sets
bent over db row 110lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique

* squats feeling great. backoff 5s are also paused rep. eating more calories now mostly from protein to match the increased volumes.

afternoon
paused full squats 315s-365-405 | 345lb 5x1 sets
bent over db row 110lb 5x4 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
weighted situps 10x1 sets

Wed Sept 14

morning
paused full squats 315s-365-405 +20| 345lb 5x2 sets | 315lb 5x2 sets
bent over db row 110lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

* paused 405 feels noticeably lighter lately. my mistake was trying to improve my top paused single by doing multi backoffs of non-pause. that plus not taking apeshit amounts of protein like i used too. now that i have these 5 reppers going daily, its just a matter of time before i get back to 455s again.
* i really like using workout calculators for progress tracking. my 345x5 paused sets is 85% of my top paused single. 385x5 is the money set for 455x1. that is only 1 step after 365. il move up after i'm comfortable doing 5x4 sets.
* right oblique still busted but its more of an annoyance than an injury.

afternoon
paused full squats 315-365-405 +20| 345lb 5x1 sets
bent over db row 120lb 5x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
seated calf raise soleus 6x45lb 5x4 sets

* used the straps for holding the 120lb db. it was not very difficult to row.

Thur Sept 15

afternoon
paused full squats 315-365-405 | 345lb 5x1 sets
bent over db row 120lb 5x2 sets | 100lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head 10x2 sets

* the 100lb db rows after the 120lbs felt so light. i'm still resting my landmine press. little pain on oblique but it's almost fully healed.

Fri Sept 16

afternoon
paused full squats 315-365-405 | 345lb 5x2 sets
bent over db row 120lb 5x2 sets | 100lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head skip

Sat Sept 17

afternoon
paused full squats 315-365-405 | 350b 5x1 sets | 335lb 5x1 sets
bent over db row 120lb 5x1 sets | 100lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
one arm barbell lever shoulder press skipped. resting right oblique
weighted situps 20lb db behind head skip

* squats are still doing really well. bw at 205lb. i might use 365x5 as first backoff tmrw if i still feel this good. 350lbx5 was easy. could have done 2 sets but wanted to jump to 365 soon.
* rows are tired now. resting a bit by cutting sets to bare minimum of 5x1 + 10x1 heavy/backoff combo.
* might start shoulder landmine on monday.

Kingfish · « **Reply #1742 on:** September 18, 2016, 10:06:57 am »

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.

Kingfish · « **Reply #1743 on:** September 25, 2016, 10:27:43 am »

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

Kingfish · « **Reply #1744 on:** October 02, 2016, 11:55:38 am »

Oct 2-8 , 2016

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

BW 202-205lb

Sun Oct 2

morning
paused full squats 315(1,1)-365-405 | 405lb 3x1 sets
hammerstrenth iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
hammerstrenth iso low row narrow grip neutral 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
tricep bench 135lb 5x1 sets | 165lb 5x4 sets
one arm lat pulldown neutral grip 100lb 5x1 sets | 150lb 5x1 sets | 170lb 5x1 sets | 200lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 45lb 20x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* 3 flat bench and usually occupied. did not bother waiting and used the seated machine. felt alright. will go light but high tonnage. need stronger upperbody push.
* the lat pulldown resistance is effectively halved by the pulleys. the 200lb max stack is 100lb. this is a lot easier to grip compared to the hammerstrength iso lat machine.

Mon Oct 3

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 4x45lb+25lb 10x1 sets
hammerstrength iso press 1x45lb 10x4 sets | 1x45lb+25lb 5x1 sets
one arm lat pulldown neutral grip 200lb 5x2 sets

* the 45lb+25lb on the seated hammerstrength iso lateral press is too much already. i can feel my whole body tensing. not good in the long run. this machine holds 5-6x45lb and i'm already struggling with a plate. my grip at norrowest and seats at highest position to put stress on shoulders and triceps.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

Tue Oct 4

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x4 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* close grip tricep machine press using the hammerstrength iso lateral press is only at 45lb+10lb to 10 reps. i tried 45lb+25lb but the tension was too much for my lowerback. i served my time doing dips up to 90lbx5 rep+ on weighted dips. where did all my upperbody push strength go. i look like i press 3 plates at least on this machine. i can barely do 1-1/2. lol.

afternoon
paused full squats 315-365-405 | 435x1 +20
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
one arm lat pulldown neutral grip 200lb 10x1 sets

* 405x3s are getting tiring. decided to go heavy top single and it worked. could have done another +20lb because the 435 did not have a crawl. just smooth concentric. bw not very heavy at 198-200lb. volumes of rows are eating calories.
* if i feel very alive tmrw morning, il vid a 455x1 #187. took all volumes down this afternoon. giving my elbows more time to recover from the heavy pulldowns.

Wed Oct 5

morning
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb 10x2 sets | 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* not strong enough for 435lb+ when i'm this light/lean. i'm still 198lb this morning. i did hundreds of 455+ at bw approaching 210lbs. might go for 435x1 again later.

afternoon
paused full squats 315-365-405 | 405lb 3x1 sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso low row narrow grip neutral 4x45lb+25lb 5x2
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets

Thur Oct 6

afternoon
paused full squats 315-365-405 | 405lb 3x1 (2-1) sets
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
hammerstrength iso lateral press 1x45lb+10lb 10x2 sets
one arm lat pulldown neutral grip 200lb 10x2 sets

* the triple 405s were heavy today so i took a reset after the double and did the third paused rep. will go with this when i'm not feeling very strong.

Fri Oct 7

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

* felt the same way as yesterday. not weak, not very strong. rows are getting easier. can't load more than 5 plates so will go 10 reps and see if my elbows hold up. skipped the one arm lat pulldown. my weak left elbow feels like its about to crap out on the vertical pull. horizontal pull is not affected. woot.

Sat Oct 8

afternoon
paused full squats 315(1-1)-365-405 | 315lbx10 (5-5)
hammerstrength iso low row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
one arm lat pulldown neutral grip 200lb 10x2 sets
incline tricep bench press 95lb 10x2 sets |115lb 10x2 sets
seated calf raises soleus 5x45lb 10x2 sets

Kingfish · « **Reply #1745 on:** October 09, 2016, 10:22:15 am »

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.

vag · « **Reply #1746 on:** October 10, 2016, 04:54:48 am »

435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.

Kingfish · « **Reply #1747 on:** October 10, 2016, 07:03:14 am »

Quote from: vag on October 10, 2016, 04:54:48 am

435+20 with BW under 200 ( even barely ) seems like the best deal you've had in a long time.
This heavy singles finisher thing you've been doing lately is working well for you IMHO. Probably because it is easier to AREG, as opposed to max out singles. Keep it up.

thanks.

yes. it gave me back good confidence in lifting anything over 405 at a leanish bw. a routine 200kg paused squat top set at a sub 10%bw is not a bad place be stuck at.

i'm trying to stay within the calculated 38-40" SVJ using a paused squat (honest and easily repeatable form. squat. hold. go up), so when i feel that it's about that time again to go jumping, i can still muscle up some decent 2-handers.

talking about fat:

198lb this morning. less side fat. face still looks normal.

205lb weeks ago. more fat on the sides. same abs.

180lb- face looks dried up. looks unhealthy. eye sockets too deep. i was jumping best at low-mid 170s. trying to do the same this time around without looking like im 170lb.

Kingfish · « **Reply #1748 on:** October 16, 2016, 10:54:04 am »

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.

Kingfish · « **Reply #1749 on:** October 23, 2016, 09:29:30 pm »

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

Kingfish · « **Reply #1750 on:** October 30, 2016, 09:58:41 am »

Oct 30 - Nov 5, 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 194-198lb

Sun Oct 30

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets
one arm db bent over rows 80lb 5x1 sets | 90lb5x1 sets | 100lb 5x1 sets | 90lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x4 sets
one arm cable upright rows 55lb 5x4 sets
seated lat pulldown wide grip 105lb 10x1 sets | 120lb 10x1 sets
seated calf raises soleus 5x45lb 10x4 sets
situps 20lb 10x1 sets

* upperbody push still tired. rows are starting to feel smoother. squats are recovered now and will lift more soon.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets | 315lb 5x1 sets | 345lb 5x1 sets
one arm db bent over rows 100lb 5x4 sets
one arm cable upright rows 55lb 5x1 sets | 60lb 5x1 sets | 70lb 5x2 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x1 sets | 135lb 10x1 sets

* used the cables in the multi cable station instead of the lifefitness. smoother machine makes the weight feel lighter. my side delts are getting thicker now. skipped the overhead press. superset of 20x4 + 40x4 is a bit too much for daily lifting.

Mon Oct 31

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets |
one arm cable upright rows 70lb 5x1 sets | 70lb 10x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 20lb 10x1 sets

* took some body pics to see if my 10 reppers are doing some body reshaping. i'm doing volumes of little compounds because i can keep myself lean-ish at 195lb BW without doing cardio. i have decent spinal erectors (3x45lb weighted back extensions) but it looks like they are non-existent on my back pick. don't want to go high volumes on these because they weaken the squat a lot when sore.
* i grew my hair for weeks now. don't like being asked if i'm on gear.

bw198lb. little spinal erectors. rhomboids are boss

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x4 sets
one arm db bent over rows 100lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets
one arm cable upright rows 70lb 5x2 sets
seated lat pulldown wide grip 120lb 10x2 sets
seated lat pulldown neutral grip wide 120lb 10x2 sets
situps 27.5lb 10x1 sets
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

Tue Nov 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
standing barbell over head press 125lb 5x2 sets
one arm cable upright rows 60lb 10x2 sets
chins 70lb 5x1 sets | bw 10x2 sets

* weighted chins at 70lb felt alright. i need to organize my little compound lifts so i don't burn out my left elbow. i do not have any injury on this but anything high intensity for too long tenderizes it and shortens the ROM.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x2 sets | 125lb 10x1 sets
chins 70lb 5x1 sets
one arm cable upright rows 60lb 5x2 sets | 70lb 5x2 sets
seated calf raises soleus 5x45lb 10x1 sets | 6x45lb 5x2 sets

* did all the squat sets with 2 min quick breaks. leg day at the gym and a lot of people were waiting on me. still felt alright.

Wed Nov 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
standing barbell over head press 125lb 5x1 sets | 145lb 5x1 sets | 125lb 5x1 sets | 105lb 10x1 sets
seated calf raise soleus 5x45lb 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x4 sets | 5x45lb 5x2 sets | 4x45lb 10x2 sets
hammerstrength iso row narrow grip neutral 3x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets

* bw 196lb overhead press now recovered.

Thur Nov 3

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* took a day of vacation from work and will only do thur-sat night this week starting tonight. i messed up on the upright rows because i was doing them using 70lb using mostly my posterior delt + back. i was pulling to the side+up and then to back. this was an advantageous position against the resistance. did them today pulling up and side with my upperbody completely flat/parallel to the cable. so much harder now. feels awkward too. cannot use heavy weight on this. still doing it for the side delts. still a little compound lift. can't be too bad.
bw chins 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
standing barbell over head press 125lb 5x4 sets
chins 70lb 5x1 sets | bw 10x2 sets

* misplaced my straps and was not able to go heavier on the rows because of grip.

Fri Nov 4

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x2 sets
standing barbell over head press 125lb 5x2 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Nov 5

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x2 sets
seated calf raise soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
bw chins 10x1 sets

Kingfish · « **Reply #1751 on:** November 06, 2016, 09:33:50 pm »

Nov 6-12, 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 196-200lb

Sun Nov 6

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 125lb 5x4 sets | 105lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
one arm cable upright rows 30lb 10x2 sets | 40lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins bw 10x1 sets

* 345x5s are very easy now. this is my new 315. will try 345x10 soon. all paused reps.

Mon Nov 7

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x2 sets
one arm cable rows 100lb 5x2 sets
one arm cable upright rows 40lb 10x1 sets | 50lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets | 125lb 10x2 sets
one arm cable upright rows 50lb 5x2 sets
lat pulldown wide grip 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
chins 90lb 3x1 sets | bw 10x1 sets

Tue Nov 8

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets
one arm cable rows 50lb 5x1 sets | 60lb 5x1 sets | 70lb 5x1 sets
one arm cable upright rows 40lb 5x2 sets
chins 90lb 2x1 sets | bw 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 10x1 sets | 105lb 10x4 sets
chins bw 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Wed Nov 9

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 105lb 10x4 sets
tricep rope pressdown one arm 40lb 10x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Thur Nov 10

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
one arm tricep pulldown rope 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Fri Nov 11

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
one arm tricep pulldown rope 15lb 10x2 sets | 20lb 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

Nov Nov 12

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets

Kingfish · « **Reply #1752 on:** November 13, 2016, 07:10:27 am »

Nov 13-20, 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 Nov 13

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated cable rows supinated ez grip bar 40lb 50x4 set (~1:30 min per 50 reps)
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
calf raises leg press gastrocs 3x45lb 10x1 sets | 4x45lb 10x1 sets | 5x45lb 10x2 sets
bw dips 10x1 sets

* i don't like the isolation of my triceps using the cable rope pulldown. i don't want to grow out of proportion. back to compound for tricep - dips. will do them after doing the overhead press so i limit the intensity on the dips.
* high rep seated cable rows for conditioning work. i feel very bloated after the high reppers. i'm on 5-10g creatine per day and 10-20g bcaa per workout. micronized creapure taken with a tablespoon straight to the mouth and gargled with a sip of apple juice.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x2 sets
standing barbell over head press 145lb 5x1 sets | 125lb 8x5 sets
seated calf raises soleus 6x45lb 10x1 sets | 5x45lb 10x1 sets
seated cable rows supinated ez grip bar 90lb 10x1 set

* did very high volumes of standing press today. shoulders feeling good.

Mon Nov 14

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x1 sets | 125lb 5x8 sets
seated cable rows supinated ez grip bar 90lb 10x1 sets | 120lb 10x1 sets | 150lb 5x2 sets | 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 5x45lb 10x2 sets
bw dips 10x2 sets

* don't like the 8 rep sets. takes too much time to recover. i'm back to 5x8 sets this morning for shoulder work. 2-3 min rest. just enough time alternating the overhead press and the cable rows.
* dips starting to feel natural again. a little wider than shoulder width because i have very long arms.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets | 125lb 5x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
seated cable rows supinated ez grip bar 120lb 10x4 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets | 20x1 sets

Tue Nov 15

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x4 sets
standing one arm cable rows 100lb 5x1 sets | 75lb 10x1 sets
seated cable rows supinated ez grip bar 120lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x8 sets
standing one arm cable rows 100lb 5x1 sets
seated calf raises soleus 6x45lb 10x1 sets | 6x45lb 5x2 sets
bw dips 10x2 sets

* my left hand imbalance was showing on the 6th set up on the overhead pressing. the bar was going up right side first after the midway sticking point.

Wed Nov 16

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
standing one arm cable rows 100lb 5x2 sets | 90lb 5x8 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 10x2 sets

* feeling good with the one arm cable rows bracing with the non-pulling arm. the movement feels more comfortable for upperbody horizontal pull than the hammerstrength machine, but it takes a long time to do them because i cannot just camp there in the cable station and take both pulleys for myself (left and right side). i take both sides when nobody is waiting but whenever somebody asks, i just go do 1 side at a time.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing barbell over head press 145lb 5x2 sets
one arm db bent over row 90lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
bw dips 10x2 sets

Thur Nov 17

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x4 sets | 100lb 5x4 sets | 110lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets
bw dips 20x2 sets

Fri Nov 18

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 5x2 sets | 90lb 10x4 sets
dips 50lb 5x4 sets

* resting the overhead press and doing more dips. the 50lb felt very good. will get to 70-90lb

Sat Nov 19

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 90lb 10x4 sets
dips 50lb 7x3 sets | bw 20x1 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x4 sets

* will use a 3 or 6 set of 7reps in the small compounds to progress. the 10 reppers are too mentally draining. will go 95-100lb x7 reps on the rows next time. same as the calf raises. bw movement can stay at 10-20 reps because the resistance is very light and the reps are quick.

Kingfish · « **Reply #1753 on:** November 20, 2016, 10:44:35 pm »

Nov 20-26, 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 Nov 20

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm db rows 100lb 7x3 sets
dips 70lb 5x4 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 7x3 sets

* will continue going heavy on dips and go on maintain. 90lb 5x2 sets if i can before burning out. then will switch to weighted chins. rows will go maintain too.
* will use the loading: 5x2 sets maintain, 5x4 sets to progress to 7x3 sets, 7x3 sets to progress to 7x6 sets or 8x5 sets. 8 rep set will be max when using heavish weight.

Mon Nov 21

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
one arm cable rows 100lb 7x3 sets
dips 70lb 5x4 sets| bw 10x2 sets
chins bw 10x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* upperbody horizontal pull now tired. will maintain. build up the intensity on vertical pull.

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x2 sets
dips 70lb 5x2 sets | bw 10x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Tue Nov 22

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x4 sets | 105lb 10x2 sets
one arm cable rows 100lb 5x1 sets
dips 70lb 5x1 sets| bw 10x4 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145lb 5x8 sets | 105lb 10x1 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x4 sets
seated calf raise soleus 6x45lb 5x2 sets

Wed Nov 23

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 145 5x4 sets | 105lb 10x1 sets
dips bw 10x4 sets
chins bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x4 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x6 sets | 110lb 10x1 sets
chins bw 10x1 sets
dips bw 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Thur Nov 24

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x8 sets | 120lb 10x2 sets
dips bw 10x2 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* overhead pressing still progressing. it would be nice to top out at 185x5s but adding 5-10lb on this exercise makes it so much heavier. todays 8th set of 150lb did not feel very heavy. some slowing down on the left arm as usual. i might get 155lb 5x 2-4 sets next time. BW still at 198-200lb and with still visible 6 pack of abs.
* squats and upperbody pulling on maintain for now until i get my overhead press to stall. rows at 100-120lb is at a good spot anyway. weighted pullups at 90lb is also decent already. 185lb OHP is going to be awesome.

Fri Nov 25

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 120lb 10x1 sets | 150lb 5x1 sets | 180lb 5x1 sets | 210lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 120lb 10x1 sets
seated cable rows ez curl bar 150lb 5x1 sets | 180lb 5x1 sets

Sat Nov 26

morning
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 150lb 5x2 sets | 180lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 345lb 5x1 sets
standing overhead press 150lb 5x4 sets | 130lb 10x1 sets
seated cable rows ez curl bar 180lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* this long holiday weekend is starting to make me tire a bit. very rarely do i do 2x/day workout throughout the week. i'm getting more sleep but waking up a little because my deltoids spasm a little.

Kingfish · « **Reply #1754 on:** November 27, 2016, 12:37:52 pm »

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

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