Adarq.org

Fri 4:00pm
July 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1 Rest Day 1
425 x0

Dips
Paused Reps - top/bottom hold
BW x30 Day 1 of 2

* been a while since i was this weak. i did not complete the 425. i knew that i was weak because the 405 already felt a lot heavier. i was not completely alert/awake coming from an 8:30am-3:30pm day sleep. i just thought it was just me not warming up properly yet. was a very good idea to put the safety pins after the 405. the 425 went up but slowed down too much. i am not going to fight this and lose a 455 next time because i wanted to save this rep.  i probably would have gotten the 425 on the 2nd attempt because the first one woke me up. that would be a near max and unnecessary. on a good note, i did not strain my back because im weak overall. i went down evenly after everything gave up at the same time.
* i ate right but did not have enough sleep. tuesday sleep was a very good 12+ hrs. 455 on wednesday but no post workout sleep and the following sleep is sub 10 hours.
* dips starting to feel good now.  il aim for x40 reps in back to back days max. 3 day max on calves and 2 days max also no the chins/rows.
 

Wed 11:00am
July 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 3

Dips
Paused Reps - top/bottom hold
BW x20

* did an early workout  like last week. i'm able to minimize the fatigue from lack of sleep if i get a good 3-4hr afternoon nap before my 7pm-8am work sched. sleep post workout is also a very good thing.
* calf raises on the 3rd straight day. now at 9x45s. will keep it to 3 straight days max. i want to blast thru this 9 plates because it feels the same as 8 anyway. will go 10x45s soon.

Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.

why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

yes. back off the 455s for 3-4 days max while using 425s to dissipate the torso fatigue. the high rep back extensions i'm doing is for recovery work. get the blood flowing faster on those tired muscles.

what i've learned is in order to be strong on the backsquat for heavier weights the simplest and most effective exercise is the back squat.  heavy RDLs/GMs will get you a stronger back but will most likely get the squat weaker because of the fatigue or the lack of practice squatting heavy. by the time you balance out the back recovery / back squat practice, you've spent the same time or even longer compared to just squatting continuously.




 

Mon 3:00pm
July 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 39 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
8x45s x20

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

* felt fresh and strong coming from a deload day. i might go for back to back 455s and finish this x40 reps tmrw. it fatigues my back more than anything else if i go for it on consecutive days.
* will add another 1-2 plates on the calf raises. 8x45 plates each side is very easy now. strongest on that on the 2nd consecutive day after a skipped day. same goes for the rows and chins.
* BW 202-204. got it to 206-208 but cannot hold it there.

Sat 12:00pm
July 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

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

Chins
Paused reps top/bottom holds
- BW x20

* will limit 455s to 2 consecutive days. i will get my 40 total reps this coming week. will use this top set less often and will focus on higher tonnage 425s while improving lean body weight.  i did not feel very alert this lunch time after only 1 set of 7hr sleep. lifts felt explosive coming from a rest day but the night schedule throws me off a bit. still got the 455 from a complete pause. like routine.

Thur 3:00pm
July 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 3 light days and back to the 455s again. yesterdays 2-5pm afternoon nap before work helped a lot in minimizing fatigue from the shift schedule. got home, ate rice/egg and slept 8am-1pm-2:30pm. i was surprised to be strong coming from a sleep change from the first day of work. the 405 went up very explosively. BW 204 from all these steaks and eggs.

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.