Jan 31 - Feb 6, 2021Full Squats - Paused - Maintenance455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 Page 75 - Day 1 of 455. Feb 11, 2013Page 140 - Day 1 of 495. Oct 25, 2020Feb Week 1 of 4Sun Jan 31morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
restnoon
Squats 315-405-
495, 475x2
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* don't want to tire fast on squats so skipped the 3rd rep after the 2nd became slower than usual. everything else is strong.
Mon Feb 1morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest* starting to not be very cold. 50F feels a lot better than mid 40s. still cold but not bothersome anymore.
noon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest* was planning on doing the calf raises after the standing cable face pulls but burned my legs planting on that rowing movement. skipped calves. i'm not going to make any big progress in weight on my other exercises so il keep doing these triples for a few more weeks, then go heavier with doubles if that works.
afternoon
Squats 315-405-
495, 455x5
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* probably not a good idea to 2 workouts with backoffs on the same day. will see if i can recover with 8hr+sleep and very good diet. shoulder pressing with 185 also gave me a beating on the 3rd rep. this might go downhill fast tmrw.
Tue Feb 2morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest* squats felt alright coming from a higher volume routine yesterday. coordination is on point. will take it easy today. focus more on little exercises.
noon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* did not fatigue much from yesterday so i did it again. the shoulder press machine with 185 is getting a little easier but not by much. just very happy that i'm not fatiguing my lowerback this time. the resets and mindful arching of the lowerback is very helpful. no pain at all even with some crawling 3rd rep on some days.
afternoon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3, 170x3 | standing cable face pull 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest * bw 212 and feeling very good this afternoon. one more weight plate on the row machine and machine is topped out. same with the shoulder press. the 185 is getting easier slowly but not going to get another 15lb over it soon.
Wed Feb 3morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope100-100-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest* getting consistent with the unsupported cable face pull using rope. all are about face height but i adjust the notches 1 up and 1 down just to hit all the angles. feel good soreness on the upper rhomboids/lower traps. all good. i prefer to not overdevelop the shrug-affected area of the traps.
noon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope100-100-100-100x5
Rows seated row machine 235-250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* failed the 3rd rep of 185 on seated shoulder press machine. did not recover enough from yesterdays volume. seated machine rowing now at full stack 295 and i still got to pause/squeeze at the top ROM. can add another 10lb using the moveable plates but this is already a very good top set.
afternoon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2
* felt good on the squats. the shoulder press also felt alright until the 3rd rep got very slow again.
Thu Feb 4morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest* could have used 265 on seated rows but decided to rest my back more. i used all the way to 295 yesterday lunch so i don't want to tire fast on these. used a longer rope for my face pull and it made the exercise better.
noon
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* 495 slower this noon so decided to skip the backoff. form was smoother than the morning but its about time to skip the backoffs.
afternooon
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3, 185x2
rest | standing cable face pull-rope 100-100-100-100x5
restRows seated row machine 250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
restFri Feb 5morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
restafternoon
Squats 315-405-
495, 475x4
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280-294x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
* was trying to go for 475x5 but back already took a beating on the 4th rep. legs feel solid. the skipped day got me going again.
475x4
http://www.youtube.com/watch?v=ZrkbDq0lUN4Sat Feb 6morning
Squats 315-405-
495Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
restnoon
Squats 315-405-
495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3
rest