Adarq.org

Wed 11:30am
July 31, 2013

Full Squats - Paused
455 #54 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
BW x20 Day 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* BW staying at 204-206lb. 455 becomes  a sub 2.3BW. 5th straight day and i'm overpowering this now by 15-20lbs. lifted it today smoothly and quietly. lots of sleep again 11:30pm-10:00am. will get another 2:00-5:30pm nap if this post workout lunch (steak+rice) does it thing - post meal coma.. ohyes.
*  BW204-208 little by little and the 455 slowly becomes not very heavy anymore. i don't think i can go for 495 anytime soon. if my sub 2.3BW daily repeatable paused rep max formula stays, i need to be at 214lb+ to single this 495 as daily top heavy set. too much eating and strength work. too much fat weight also for my 5'10-3/4" height. (yes. 1/4" short of 5'11). 
* skipped the calf raises. there is no perfect way to use that leg press loaded with 9x45s each side x20 reps and not get some tightness in the lowerback. annoying but not really affecting my squats. calfs are 17.25"

Mon 3:30pm
July 29, 2013

Full Squats - Paused
455 #52 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* already gave up on the 455 plan for today because i thought i needed a skipped day to let my back recover. back fatigued on yesterdays top set. i marked it as red on my the log to make sure i don't strain myself more lifting the top set with a tired back. was very surprised that the 405 went up strong. the explosiveness of the 405 is very accurate in determining if i can lift the 455 or not. 405 does not lie. got the 455 again today for the 3rd straight day. it was a stronger lift than yesterday. i had strong sleep. 11pm-9:30am.
* lower back also beat from the 9x45s calf raise. skipped that for now. accessory lifts can take up to 3 days off.

Sat 5:30pm
July 27, 2013

Full Squats - Paused
455 #50 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1
25x2 x4 Jump Squat

Calf Raise - Leg Press - Paused
Rest 1

Chins - Paused
Rest 3

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 455x1 strong on the day of the 3rd work night. worked fri 7pm-8am then slept 8:30am-11:30am-1:30pm-4:00pm. was already planning on lifting after getting up at 1:30pm but i'm always weak with sub 6hr sleep. thought that i should be strong anyway after 2 rest days but the lack of complete sleep fatigues me fast. was able to squeeze in another 2.5hr nap and then i'm good to go.
* not the smoothest 455 but got a stealth lift. will be a lot stronger tmrw. BW 204 again.
* will add more volume of the loaded jump squats slowly.  the 455 is starting to feel not so heavy on the legs. core just fatigues a lot faster.

Thur 4:30am
July 25, 2013

Full Squats - Paused
455 #49 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1


Jump Squats + Standing Vertical Jumps
2x25s x4x4 + SVJ x2 Day 1

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Chins - Paused
Rest 1

Dips - Paused
BW x40 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 9am-1:30pm-3pm sleep. muscles feel alright but fatigued again from the incomplete sleep. planned on doing the cable rows but it was too tiring today. i spend so much effort in that exercise. chins and calf raises felt weak coming from a rest day.

Tue 3:00pm
July 23, 2013

Full Squats - Paused
455 #48 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Jump Squats + Standing Vertical Jumps
25lbx2 x4x4 + SVJ x2 Day 1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
Rest 3

Dips
Paused Reps - top/bottom hold
BW x40 Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest 1

* 405x1 was explosive enough to go for the 455 so i did. will not count it as a no-rep. i tapped the left side pin while i was slowing down for the bottom. did this a couple of times before and was not a big issue because the bar movement was very slow anyway at that point. it sucks this time because the collars loosened up. i felt it at the bottom pause that the weight is uneven. done. took the weight and pins off. did the 425 with good speed too.
* i might as well log my jumps squats. if i do this caloric excess properly, i could get the 208BW in late Aug. that puts the 475 a sub 2.3BW. not going to be that relatively heavy anymore. while waiting to gain more mass, il do more speed work on the non-max weight days.

Sun 11:30pm
July 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #47 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #47 Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest 1

Chins
Paused Reps - top/bottom hold
Rest 1

Dips
Paused Reps - top/bottom hold
Rest 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 1

* more whey protein shakes post workouts. been holding BW204 for a few days. 455x1 smoothly again today. got rid of the backoff for now. will just continue with this top set focused routine.
* cable rows - my grip was strong for x18 reps until i had to shake it out for a few seconds and get the last 2.

Fri 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
10x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 1

* i was expecting to get at least 14-16reps straight on the 10x45s calf raises because i'm usually strongest on the 2nd consecutive day following rest days. only got to full paused ROM at 10 reps. had to reset and get the remaining 10 staggered into 6+4. moving from 9-10 plates is so much heavier than the increase from 8-9 plates.
* 425x1 form was pretty good for a weak day. would have maxd at 440 today. other weak days feel like 430-435max.
* i talked about losing my top heavy single (455) weeks ago because of a back strain from the 495x20 calf raises on the smith. i was not using very heavy top singles for 1-2 weeks because of the compounding setbacks - dropped 2-4lbs BW and most important was my subpar core stability form on max single. probably due to lack of practice, i did not tighten my core as much as possible. thats the difference of almost 20-30lbs on my max full squat single. stuffing as much air in my belly as possible, and then pushing against a closed airway. waist line will be as big as possible. no belt. just stretch skin and hopefully you don't burst.