Adarq.org

Quick squat/deadlift accessory day!


Dentist appointment wiped out most the day today so I had to train on my break at work, very rushed but better than nothing!!!



Paused squat (pausing 2 seconds in the hole):

295 - 2 x 6
345 x 6

High rep squat:

300 x 15

Block pull (4" block)

365 - 2 x 6
415 x 6

Lat pull downs:

4 x 15


Shrugs:

4 x 20



All I had time for, solid training day overall.

looking strong, man. can't quite tell but it looks like you might be closing your eyes on a few of those reps? bad idea: closed eyes=lost balance.

I kept watching the video but my eyes was crossing like crazy trying to pin point the closed eyes lol! Ill study it better next squat sesh and if so ill work on correcting it right away.

http://youtu.be/0LkpoGelbOk


Video is 395 x 10


Definitely had more in me, however I noticed my breathing patterns on the heavier high rep sets fatigue myself fairly heavily. A small concern to address for future reference.

New training cycle starts tomorrow! Me and my training partners decided on a meet in Ohio that will take place November 8th. Reason for the change is there is more stuff to do in that area as opposed to West Virginia.


Schedule is as follows:

Monday- upper body accessory day:

Military press
CG paused bench
Biceps
Lats
Triceps
Core work


Tuesday- squat/deadlift day (one heavy, one light)

Squat
Pause squat
Deadlift
Snatch grip DL
Core work


Wednesday- lower body accessory day:

Deficit DL or high block pull
Good mornings
Back raises
Leg press
Leg extensions
Leg curls
One or two other things

Thursday- Bench/bench accessory

Bench
Pause bench
Incline DB
Press downs
Dips
Band flyes
Core work


Friday- squat/deadlift accessory

Pause squat
High rep squat
Rack pull
Block pull
Lunges
Sumo pull for high reps  (my hip strength needs this for sure)


Ill fit in cardio as needed, extra accessory days will take place at work since ill have close to 2 hours to kill after class before work might as well use their gym!

How has your vert been so far during this?

Overall very solid, I feel more explosive so I believe before the next training cycle starts ill get a jump video up. My diet keeps my BW in check so I'm able to reap the benefits of squatting in a positive manner when it comes to running and jumping.

Max day!!!!

525/405/535

1,465lb total


Squat:

480 - went up like speed work, decided to jump to a small PR!

525 - 25lb gym PR! And 18lb PR as opposed to my competition squat, this weight moved smooth decided to take it and save energy for the 405 bench attempt. (545 was in the cards)


Bench:

370 - moved swiftly decided for a very small PR next.

390 - locked it out for a 5lb gym PR!

405 - missed first attempt, decided to take a second and correct some bench positioning, nailed it on the second attempt!!! Big lifetime PR!!!! (I will pause bench 405+ in my meet in October).


Deadlift:

495 - flew up!

535 - stayed tight gripped and ripped and went up smooth, maybe had 15-20lbs left in the tank. This is a 20lb gym PR! And 3lb over my competition PR!



Thing about deadlift the circumference of my plates are much smaller than most barbell and competition plates so I'm pulling at a 1" deficit even thought its from the floor

Update:

Testing new maxes on Tuesday, I'm very confident in saying I have a PR sitting in the tank on each lift!!!


For now my YouTube channel is updated with 4 new videos. Ill also be introducing a new style of training for next training cycle, this will allow me to still train and compete as well as spending time with my son and focus on my schooling.


Following changes are as follows:

Consolidating Squat and Deadlift day, one being heavy other speed this day will only have 4 movements. (Squat/1 squat accessory, DL/1 DL accessory) followed by core work and cardio.

Cardio will take place 3 days a week ( 2 days being at work, 1 day at home)

Training in my home gym will be on Tuesday/Thursday/Friday (Squat and deadlift/ Bench and bench accessories/Squat and Deadlift accessory work). Monday and Wednesday will be a upper body/extra bench accessory day and wenesday a lower body accessory day.