Adarq.org

Sat 12:00pm
Jun 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 5 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
<a href="http://www.youtube.com/watch?v=386egDAe9fo" target="_blank">http://www.youtube.com/watch?v=386egDAe9fo</a>

Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.

from the teamusa / bobsled website - 15m, 30m, 45m, 60m sprints. 30m fly. broad jump, shot toss, clean, squat.

i'm doing hill sprints and prowler drills for the running. front squats to prepare for the clean.

Thur 4:00pm
Jun 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 3 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 4-night work week. slept 9am-3pm. 405x1 felt easier than expected. only planned a 425 but the 440 went up smoothly too. BW 199.6lb empty.

depth not too bad. need to step up the ankle dorsiflexion if you still can. that'll bring everything lower without pulling in the lowerback. 

Mon 4:00pm
Jun 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
435 x1
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* i figured out what i was doing wrong in the last 3 weeks with my top heavy set. i could have made some of those 405+ attempts if i didn't screw up my form. with my BW at bloated 200-204s, i was subconsciously not doing a full valsalva because my belly is going to stick out too much.. lol. 
* wore my black compression top (enough with the yellow/orange/red for now) and gulp as much air as i can stuff. worked nicely and got 405-435-405 without any problems. will cut every accessory lift and focus on this top heavy set to 455 for the next few days. BW chins and calf raises are ok.

Sat 3:30pm
May 31, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x2 no-pause

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

One Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

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//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Thur 4:00pm
May 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1 FS

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

* i'm not getting smashed by the leg press 8x45s anymore. focus on keeping the weight of the sled on my tailbone area/hips. really get that area planted and not let the weight move up to the lowerback. seems to work.
* not hurting but a little tired. did not feel like lifting heavier today. stick to the routine 351-365-405.

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//2nd workout skipped. work nights.

Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Kingfish I wish I could find this long write up on max aitas squatting from Glenn, the short version is, he had gone and trained with ivan A. in bulgaria, with a premium on pushing his squat up since he was hurt/wrist pain.  He improved quickly at first, then stalled for around a year if i recall correctly.  Still squatting daily, he returned to cal strength and pendlay got him to go into a 5 x 5 squat program, with the exception he could continue his daily squatting.  This gave him one volume day, which was all he needed and likely could handle with his daily squatting on other days. 

after a few months he destroyed his previous pr's, I want to say it was by well over 100 pounds.  The videos of those squats can be seen on the cal strength channel, the story leading up to them is golden though.

IMO, most bulgarian programs work around a steroid cycle. i can't follow a routine like that and recover with just steaks and eggs.

i agree with the incorporation of the volume day. looking at the bigger picture of my squat program, i'm actually pushing the top heavy single in order to get my sub max higher also. i've spent so many workouts in the past few years repping a single 405-425 and then dishing out an 8rep x 6-8 sets using 365-385s. the last volume workout i did without the pause reps was a 405x 4-6, 20 total reps.

i plan to do the same soon but seeing that i've used the 455x1 with a strict pause for 25 singles already, the 475x1 became mentally doable as a goal IMO. 475-425 backoffs, then a 495-455.. that would be a big lifting milestone for me. all paused reps. i've never been broken before.. not going to mess it up now.

Wed 8:00am
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
- 100 x20

* BW is stable in the 202-204 now. will maintain this weight. more caloric excess will just get me fatter. add tonnage to the squats slowly. i can get  a paused 425-440 comfortably at this BW as long as i get my full sleep. 315-365-405-440-425s repeatedly just like last time until i get very explosive with the 440s.. then i go back to the 4-1/2 plates.

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Wed 3:30pm
May 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

* the 10x45s on the calf raise yesterday have good effect for the 8x45s. got straight to 20 reps with full ROM. i usually cut it at rep 14-16 on regular days and shake it up for a few seconds. id still get to 20 reps but i prefer to break it at least in the 14th rep. that gets me consistent full ROM at the top with a decent squeeze/pause.
* 425x1 was all right. no issues with this weight.