Adarq.org

Sun 2:30pm
May 26, 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

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

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

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

* dry BW at 202-204. potatoes and almonds are working. will put more effort in maintaining this weight as i go for the 475x1. get that higher top set, then increase volumes of the backoffs 405/425s.
* id like to get to 24 singles with 475s before i go into a leaning diet and more speed work. 

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 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 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

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

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

Fri 4:30pm
May 24, 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

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

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

* felt a lot stronger today than yesterday. 2 more work nights.

----------------------------------------------------------------------------------------------

//2nd workout skipped

Wed 3:30pm
May 22, 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 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

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

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

Wed 8:00am
May 22, 2013

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

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

* 2nd 315x1 felt smooth already. stopped there. BW 198-200lb

----------------------------------------------------------------------------------------------

Wed 3:30pm
May 22, 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 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

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

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

* 440x1 from a complete pause. not very smooth on the way up. only had a few lbs over it. still not 455x1 strong. i was approaching 202-204lb when i was doing the strict paused 455s daily single reps 18+.. i was already at 25 singles.. then i messed it up - ate less while recovering from that smith calf lowerback fatigue/strain (495x20s)... dropped BW to 194-196. BW slowly creeping up again. at least only the squats had a setback. all other lifts are going strong. i'm pulling that 200lb full stack cable rows x20s.. first few reps feels like i'm rowing pink dumbells.

Quote from: Kingfish on May 21, 2013, 11:50:54 am

initially planned a 435 but i didn't like how the little 5lb plate looked.

 

* not very happy with todays 440 but id take that over a 445. 265,355,445... those double 10s look like a tank and makes the bar feel heavier than it is. 

Mon 8:00am
May 20, 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 Cable Rows
Paused reps top/bottom holds
- 100 x20

----------------------------------------------------------------------------------------------

Mon 3:30pm
May 20, 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
315 x1

Chins
Paused reps top/bottom holds
- BW x20

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

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

* this 405x1 feels easy but still not as easy when i was doing the 455s. this is week2 day1 of no 405+ weights. will go 315-315-315 in the morning and a 405-435 tmrw. i miss the adrenalin of pausing with the 4 1/2 plates. need to get there again.

Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?

the hill sprinting/prowler drills take care of the running part. i will eventually do more front squats / powercleans.

Sat 11:00am
May 18, 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

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

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

----------------------------------------------------------------------------------------------

Sat 7:00pm
May 18, 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

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

Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

405x1 on maintenance / recovery days. 455x1 top set on strong days.

2013 goal is 2.3BW squat with 475 (204-208BW) up to 495 (208-212BW) if i can still put some mass without getting too fat. caffeine, fasted training and hill sprints for adipose control.

will cycle 8-12 weeks of speed/explosive routine at some point. if i can find time off work in the near future, i'm planning on taking the team usa bobsled combine to see how i measure up with the 5'10-6'2 power athletes.

Thur 4:30pm
May 16, 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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20
 
* BW 198-200lb consistent for days now. felt really strong with the cable rows. now at x20s on that too. cannot increase the weight anymore because the machine is full stacked at 200 (100lb effective resistance). do not like using dumbells. the ROM is limited at the top and i prefer to be vertical so i don't get dizzy.

----------------------------------------------------------------------------------------------

no second workout. worknight wed-fri this week.

Tue 8:30am
May 13, 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 Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20


----------------------------------------------------------------------------------------------

Tue 4:00pm
May 14, 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
315 x1

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

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

Chine
Paused reps top/bottom holds
- BW x10

* BW196-198 for the last 2 days and still not 455x1 strong. will go single squat per day from wed-fri to really get some recovery going 

Sun 10:30am
May 12, 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

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

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

----------------------------------------------------------------------------------------------

Sun 5:00pm
May 12, 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
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 6x45 x20 x20

* 405x1 this afternoon felt just a little easier than this morning. will be a lot stronger tmrw after my 2nd set of good sleep recovery. not sure if 455x1 strong.
* 6x45 plates on the calf raise leg press so i don't get doms from inactivity in the calves. BW getting up slowly again. got chicken breast patties from costco and eating at least 4 per meal.