Adarq.org

Tue 4:00pm
July 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* lowerback feels alright now but did not have good explosiveness on the 405x1. need more rest.

Sun 10:00am
Jun 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

Dips
Paused reps top/bottom holds
- BW x10

* i'm all out-slept today. slept 8-9pm, 11:30pm-3am-6am-9am. kept waking up but still managed to get back to it.
* i pushed that 455 from a complete pause easily but still got stuck at the 1/4-1/8 position on the way up because my mid-back was not able to hold its own. 
* third straight day of 455x1 and lifted it 6 of 7 days this week.  2 clusters of 3 days. mon-tue-wed, fri-sat-sun. got lots of sleep and good diet. my legs are so boss but my mid back might need that skipped day again tmrw even with all the sleep il be getting again later. might still try 455 if i feel like it after the 405. i need to squeeze in more air for torso support but i'm afraid i might overdo it and pop a vain or something.
* doing dips again for some upperbody push conditioning. will get it back to 30-40reps a set.

Sat 3:00pm
Jun 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 35 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

* fasted since friday 11:30pm and lifted sat 3pm. thats almost ~ 16hrs of no solid food. valsalva felt all right.  BW 202.
* 455x1 went up routinely again. sleep before the workout was good. 5am-2pm. my work sched is messed up this week because of that daytime training. worked for my advantage. i got a lot of sleep. this is a PR week for me. i'm lifting this 455 from a complete pause without any problems.

Thur 4:00pm
Jun 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired already after just 1 day of work. did not help that it was also very hot today. no backoff 405. lost interest in anything squat after the top set.

Tue 4:00pm
Jun 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 32 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* getting in the 455 singles steadily. focus on keep doing whats working so far while i improve my diet. caloric excess with more proteins. BW stuck at 202-204. if i add the 25 455s i've done (and then got weak because of that smith calf raise strain doing 495x20s + BW drop to 196 + poor valsalva).. im already at 32x 455 singles.
* if i average 2-3 455x1s a week on my strong non-sleep deprived days, thats a month at least i give myself to gain and keep 2-4lbs BW.

i did the concentric only squat using that trap-bar at one point. not doing it again. felt like i gained inches in my wingspan. wrist, elbows and traps were shot. legs did not even warm up. 

Sat 4:00pm
Jun 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* same sleep, same lifts. added a back up 405x1. did not feel too bad. will force a lot of sleep after work tmrw. see if i'm back to 455 on monday if i get the 14-16hr catch up sleep.

Thur 4:00pm
Jun 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

* sleep 8:30am-3:00pm. BW still at 202-204. 425x1 was not very difficult. a 435-440 would have felt like a 455 today. calves are not as strong. got to straight 18 reps and needed to shake it up a bit for a few seconds to get the remaining 2reps with full ROM.