Adarq.org

Fri 4:00pm
Jun 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 34 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

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

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

* had a 12-2pm meeting today. left work a little early yesterday to get some sleep. i got a lot of sleep. 455x1 with a convincing pause went up. mid back collapsed more than usual again. does not hurt anything but id use more legs because the rep takes longer. back off set skipped again.
* forearms improving on my cable rows. i get to rep 16 consistently now before shaking it up for a few seconds because of grip failure.

oh my god boiled eggs blended in water. that is disgusting.

easier than eating 10 boiled eggs. id drink all that in a few seconds. and yes, there is no getting used to it. it always sucks. 

Wed 4:00pm
Jun 26, 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
455 x1
405 x1

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

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

* will go 425x1 top set for thur-fri-sat on my 3-day work deloads. my torso needs the rest too. legs did not struggle pushing 455 explosively from a complete pause but the mid torso collapsed more than usual. 
* beefing up my diet with more boiled eggs blended in water. drinking eggs is faster but still sucks.

Mon 4:00pm
Jun 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 6 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

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

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

* gym was so packed this afternoon i had to use the power rack for my warmup sets. did the 455x1 in the cage but had to skip the backoff 405 because i have to give the cage back to the people using it. i could have saved their knees if i made it to the gym a little early.  they were lifting too much with so little ROM..
* first time in a while that i'm back to 4-1/2 plate strong only after 1 day recovery following a 4-night work week that ended 8am sunday morning. i slept sunday 9am-2pm, 8pm-11pm, monday 1am-10am. that is a lot of sleep. i was more worried of not being strong because of the extended fasting while i was sleeping.
* BW still in the 202-204. i got it as heavy as 207.5 snacking on macadamia and chestnuts. lost almost 3lbs sleeping 12+hrs. 

Sun 4:00pm
Jun 23, 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

Chins
Paused reps top/bottom holds
- BW x20

* routine felt the same for the last 3 days. will catch on the sleep now.

Fri 4:00pm
Jun 21, 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

Chins
Paused reps top/bottom holds
- BW x20

* sleep 8:30am-3:00pm. 425x1 felt ~5-10lbs heavier than yesterday's 425. still not very heavy to force me to put too much effort on a light/delaod day. 

Wed 4:00pm
Jun 19, 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
455 x1 5 of 20
405 x1

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

* another good set of sleep. 10pm-8am, 10am-1pm. did 455x1 without any problems for the 3rd straight day. will skip the top set tmrw until i finish my wed-sat work nights.
* will sleep at 8:30am tmrw. thats a long time from my 1pm wake up time. this is going to be uncomfortable later.

Mon 4:00pm
Jun 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 3 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 3 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* did not know that i was this sleep deprived. slept sun 1:00-4:00pm, 10:30pm-10:00am. if i did not have that 12:00am-2:00pm meeting at work today, i would have taken a nap after the breakfast too. i just felt like sleeping all the time.
* even if i was not mentally into it, i was able to lift the 315-365-405 with a lot of explosiveness. 455x1 from a strict pause. also a silent stealth lift. will lift this better tmrw.
* the only way i'm going to grow bigger legs for the 475s is too add more volumes of 425. this is not possible if the 455 drains me a lot. i need to keep the non-strong / sleep deprived days to a 425x1 top set.
* BW at 202-204 in the last few days. more boiled eggs. sometimes add some philadelphia cheese on the eggs. will maintain this weight while i find a way to hold the 455 top set and get more volumes of 425s in there too.

Sat 4:00pm
Jun 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
365 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired. will get much needed sleep again. tmrw should be a 440.