Adarq.org

Tue 12:30pm
Sept 3, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 9hr sleep. BW 206-210lb. 465x1 went up convincingly. i would have had a grinding 470-475. thought about putting 475 after i had so much power over the 405. would have been nicer but still good knowing that this 465 is still not exponentially heavier than 455 on my strong day. i can get this 465 again tmrw.  8hr+ sleep with strong diet again.

210KG 465x1 Day BW206-210
<a href="http://www.youtube.com/watch?v=OFQFOq5BkFs" target="_blank">http://www.youtube.com/watch?v=OFQFOq5BkFs</a>

Any hamstring work? When's the last time you did some?

BW GHRs at home. high rep ~10-20. never really did them lately. tires my calves. its uncomfortable to have tired calves when doing calf raises with so much weight.

Sun 12:30pm
Sept 1, 2013

Full Squats - Paused
455 #76 28/37 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 2

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BWx20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 5

* 7hr sleep. not enough to recover from the long 4-day work week.  cannot force another 2hr nap because i was already in my 2nd set after waking up at 5hrs. on a good no-stress day, i can do 7-8hr straight before a quick break for protein shakes or a meal, then go on for another 2hr.
* 405 was not very explosive. 425 was harder today even if i did the 425 yesterday following a failed 455. will recover now and lift better tmrw lunch time.
* a couple of more weeks letting this 206-210BW settle in. il go for something else. my 2013 log is just about getting BW up while maintaining a 2.2-2.3BW squat ratio. consistent but takes time.

Fri 3:30pm
Aug 30, 2013

Full Squats - Paused
455 #76 28/35 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 6

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 2 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* BW206-210lb. ~6hr sleep. not expecting much again coming to the gym. i guess this 208ish BW is taking over the lack of good sleep. 6th straight day of 455. cool.
* 2 years of daily squats started Aug 30, 2011.. and still going

Wed 11:30am
Aug 28, 2013

Full Squats - Paused
455 #75 26/33 on-off 7-2,4-1,3-1,4-1,3-1,1-1,4 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* wed-sat night work starts today. got a routine 455. 8hr+ but still alright. might not be enough to carryover to tmrw. i will most likely be tired after staying awake from 10am tue and sleeping sub 8hrs the following day wed at 8:30am. thats ~ 22hours of no naps. sucks. i was able to get 7 straight days of 455 thru the work nights because i was able to force an 8:00am-5:30pm sleep. hope i can do that later.
* calf raise leg press now at 10x45 plates each side. still got to rep 14 with strict pauses and full ROM. got the remaining 6 after a few seconds of shaking it up. i know to move up the weight when i can maintain the full ROM with pauses at ~ rep 16+. 

Mon 2:00pm
Aug 26, 2013

Full Squats - Paused
455 #73 24/31 on-off 7-2,4-1,3-1,4-1,3-1,1-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* another routine 455 after getting 10hr+sleep, strong diet/BW and not much stress. it was a silent lift without a grind but still slowed down halfway up like any 95%RM+ weight does.
* having gone thru 70+ singles of this 455 and also getting these 24reps in a month - one simple thing i can say before i go heavier: i make or miss a 455 rep purely due to the amount of initial power i can put on the bar after the pause. with my squat style, it will most likely be coming from the quads and glutes while everything else just do their best to not leak that power.  if i fail midway because it appears that my back collapsed, it is not my back. it is simply due to not having enough power out of the hole to unfold everything fast enough. if the back is not unfolded fast enough, that 455 is not forgiving and will just go back down. 
* getting stronger out of that pause will only come from adding more muscle mass at this point. the paused rep makes it very simple. at 206-208BW, just like i predicted - 455 becomes ~2.2BW. something i can do routinely without burning out or getting  broken.
* problem i have now is how to increase lean mass without getting very fat. 475lb becomes 2.2BW at ~ 216lbs. i will not be doing routine 215kg paused squats anytime soon.
down the line, a 495lb (225kg) squat is ~ 2.2BW at 225lbs. with steaks and eggs, probably at least a year for the 475..
* in terms of my explosiveness / vertical jump, its just a matter of finding time to add volumes of the SVJ skill work. the time to produce so much force quickly at that disadvantaged position on the hole is pretty much a good neural training anyway in dishing out so much in so little time.


 

Sat 4:00pm
Aug 24, 2013

Full Squats - Paused
455 #71 22/29 on-off 7-2,4-1,3-1,4-1,3-1,1-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 3 | Rest 1

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* <8hr sleep again. did not feel very strong. topped at 425. will get the 455 tmrw. il have all the time now to catch up on sleep.

Thur 3:30pm
Aug 22, 2013

Full Squats - Paused
455 #70 21/27 on-off 7-2,4-1,3-1,4-1,3-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* <8hr sleep. did not feel very tired but did not get a very strong 405. 425 was good for today. i had 7 straight dasy with 455 a little over 3 weeks ago. i got that because i was still able to get an 8hr+ sleep in even in  my work nights. that extra 3-4hr sleep on top of the 6hr does so many good things.

Wed 12:30pm
Aug 21, 2013

Full Squats - Paused
455 #70 21/26 on-off 7-2,4-1,3-1,4-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

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

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 10hr+sleep. was surprised to be very strong today coming from a weak 455 yesterday. 405 went up so easily. could have left the pins out on the 455 (to not think about tapping them). silent and smooth 455.
* strong also on everything else. skipped the dips again.