Adarq.org

Fri 4:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights.

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skip second workout.
Fri 11:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Wed 7:30am
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 x0 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* morning workout at my work gym. have morning meeting. slept 9pm-2:30am. did not sleep again as i want to sleep more during daytime to minimize my sleep loss on my work nights. this is my 4 day worknight, wed-sat.
* will sleep 10:30am-4:30pm now. next sleep is not until thurs morning at 9am.  i'm going for my 455x1 12 of 24 later.

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Wed 5:00pm
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

*  did not get the 455x1. its not the BW. i'm consistently at dry 196-197 in the last few days. its not the lack of sleep. could be the irregular sleep pattern today but i've lifted good coming from on-off sleep like this. i got 455x1 top sets for 7 consecutive days a few weeks back. only thing different now is the other accessory lifts i've been doing. cut the sets to singles for the other things. will go deload with top sets of 440x1, 405 x1 x1 if i'm fatigued. will eventually stick with just the squats and ditch everything else.
* got the 440x1 today from a complete pause. did not really tire much after the missed 455x1. just like i said, if the bar did not go up explosively enough and slowed to a halt midway up, just ride it down and don't do anything stupid like fighting the weight.
* the eccentrics on my missed lifts are more or less the same pace. if a weight goes down too fast and almost uncontrolled (most likely due to fatigue), i don't even bother using energy to come up with a concentric effort. i just put it to the pins. vary rare but it still happens. most of the time, if the walkout feels like i'm carrying a weight thats 20-30lbs heavier than usual, i just put it back. 

Tue 8:00am
Mar 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* getting un-fatigued little by little. got really good sleep tonight. will take another nap in a few minutes and workout again later.

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Tue 3:00pm
Mar 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* recovered from my lack of sleep from thur and fri. it took that long for me to get my rhythm back. BW196-198 but quickly drops to 196s if i don't really focus on eating more.

Hey, when you were at my strength level ie 315-320 max squat... how long did it take u to get there?  and how long did it take u to go from 315 to 455?

2-3, 5-6 years.

Sun 8:00am
Mar 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

Standing Vertical Jumps
Jumps Squats with Resets
25lbx0
SVJ x0

* slept 7pm-12pm-7am. that will take care of the negative sleep. 315x1 rep 1 took a long time. i really had to concentrate on keeping my whole back solid. i did not get depth easily. rep 2 and 3 were normal.
* skipped the calf raise. lower torso felt a little beat again from yesterdays 45x10s.

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Sun 3:30pm
Mar 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1 x1
365 x1
405 x1 x1
455 x0 Rep 11 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* not strong enough for the heavy top sets. will lift a lot better tmrw after another set of good sleep.

Fri 2:00pm
Mar 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x30 | 20.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10 x10

* lower torso felt solid already so i continued with the heavy leg press calf raises. the back support works best when i set it to almost parallel to the sled.
* squats are all right. weak from lack of sleep. 405s did not give me any issues.

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Fri 11:30pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

How long did it take for you to reach up to 40'?

4-5 years at least.

Training
FS 5x105 (PR), 5x100
BS 2x6x102, 4x6x80
OHP 2x5x55, 5x50, 8x45

FS notes:
Finally got the 105 fiver!! I wasn't up to it mentally today but somehow it happened. I'll take it. Hungry for more PRs this week. Bring it on.

BS notes:
Just re-realising why I abandoned backsquat. I'm the worlds worst backsquatter   I feel an incredible amount of torque on my lower back (spine) on the backsquat. I simply don't have that in front squats. The other thing is, most people say good squatter can front squat 90% of their olympic backsquat. Here I am struggling with backsquatting a weight LIGHTER than my front squat. WTF. I'm just not build for this lift. I give up. I don't get how other ppl can work their way easily to squatting 3 plates and some while i'm struggling around 2. I feel as though I should at least work up to 2x6x115 but how??

OHP notes:
Going to try devoting more attention to overhead press. Chasing a big bench didn't work, i'm a better overhead presser than bench presser, let me give ohp a chance now.

eat strong. squat strong.

your diet sucks. your back squat form is pretty good. i've seen 6'2 / 220lb gym rats who can barely quarter squat 225lb. your poundage is not so bad for a twig. lol

if you are not inflexible, maybe you just need to focus on keeping your whole torso / spine as one solid unit while breaking the knees/hips. point top of the head straight up and let everything else follow it through the range of motion.

Tue 8:00am
Mar 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1 x1


Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 - resting lower back

* deloading the calf raises as my lower torso is just beat from supporting all these high tonnage. spinal erectors are fine.

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Mon 3:30pm
Mar 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 9 of 24
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 6.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 | 10.10 - resting / maintenance. lower torso beat
 
* 455x1 got up routinely again. 2nd consecutive day. i will stay with this loading while continuing to get my BW into the 194-198s. by 198BW, i should be able to strictly pause this 455.
* getting stronger in the single arm cable rows. might get to x10 straight this month. i can really feel these in my mid back. i'm starting to look like a turtle with thicker muscles in there.

Top set Goals
* my 2013 plan is to get my top set to 475-495(225Kg). maybe spend another 8-12 weeks with this 455 until i get my BW in the 194-198s (2.35BW). 475s at BW198-202(2.40), and 495 at BW202-206 (2.45BW). could seem like an unrealistic goal but whenever i get the 455x1, IMO - it might be possible. its 40lbs away. thats 4lbs a month, 1lb a week. lol.
* if it gets exponentially and prohibitively heavier lateron, i will still stick to what works - get more bodyweight and spend a lot of time practicing the lift. i paused rep 440x1 for almost 24 singles. do the same or even more total reps for the 455. i was already at rep 7 with 455 until my 4 day vacation side tracked me a bit.
* i will stay with 455x1 until the end of Q2 - April-May-June. get the backoffs to 435s x2-4s and do that daily. i will only move to 475x1 after i spent enough time with the 455 and at the BW198. repeat the cycle for Q2-Q4.
* will do my jump squats with reset using 25lb plates on each hand for speed maintenance. explosiveness comes naturally anyway the stronger i get. 

I tried to do the whole front squat thing, but for me I just couldn't get comfortable with it... Heavy front squats took more out of me than heavy back squats half or full. I do believe it is a great substitution for the back squat though.. As far as rvj is concerned, this is my main goal and what I care about most for leg training.

Any suggestions for a set and rep scheme for half squats for an assistance exercise? I felt I did benefit from half squats, but the heavier weight and shorter reversal point was killing my low back bc of my long torso. I'm thinking a focus on a full back squat for strength and lighter higher rep assistance work with half squat will be the best of both worlds. Yay or nay?

supra max weight, 1-2 reps, 1-2 sets.  focus on controlled but very explosive reversals.

for higher rep assistance work, use the same half-squat depth with a very light weight and do jump squats with resets.  i hold a 25lb plate each hand when i do these. top it off with a few singles of SVJ/RVJ.