Adarq.org

Thur 4:30pm
Feb 28, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

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

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 14.6 , 10.7.3

* too tired after work. did not even squat at home. good time for a deload anyway as my low-mid quads are still tender. lifted 4:30pm after my 8:30am-12:30pm-4pm sleep. legs felt at lot better. tenderness in the muscle belly is out. coordination in the squats felt like a morning workout. sucks. did not even bother with the 2nd 405x1. even without the smoothness, the concentrics still felt very strong.

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// skip second workout. recovering.

Thur 11:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

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 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

can u just post a vid of u flying like Goku already?

i'll probably post another set of SVJ 2-hand dunks. not interesting at all. lol.

Wed 7:30am
Feb 27, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

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

* skipped the second single of 405s. i might squat again by 1-2pm so i can get some decent sleep before i start this 4 day workweek. 

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Wed 1:30pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

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 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* tried the 455 again and still ran out of momentum halfway up. its getting higher and higher every day but still had to drop it to the pins today as fighting with this weight will not be comfortable. 440 becomes a bit heavier this way but was still able to get it coming from a strict pause.
* calf raise becoming annoying now as i have to put more effort in loading the leg press with 16x45s than the actual calf raise exercise. might go 10x45s and hold the 440 top set until i really get  my dry BW to 194s.

Mon 7:00am
Feb 25, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 | 4.4.2

Dip
Full ROM - Shoulder Width
- BW x0

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

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Mon 4:00pm
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

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 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

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

* did not have enough strength to get 455x1. i need more BW. i leaned out a bit during my vacation. need to be at a wet 194-196 at least. i was barely at 193lb today. will stay with the 440 until i get my weight back on track. did more calves and back. taking it easy with the dips.
* still happy to get this 440x1 repeatable now on my non-strong day.

Sat 2:30pm
Feb 23, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585lb x20 - leg press.

* did not have the morning workout today. very sleepy after work. woke up 8:30-12:30pm. will take a nap later and lift again before midnight if i feel strong. coordination starting to feel better.

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Sat 11:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315 x1
365 x1
405 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
80    x10 x10          | 6.4
90    x10 x10 x10    | 6.4
100  x10 x10           | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 6X45 x10
- 8X45 x10 x10 x10 x10

* sleep deprived or my sleep pattern got so messed up by this single night shift friday night. 405 felt like a morning workout 405. did not benefit at all from the 2pm first workout. i felt weaker. too much energy but not enough strength on the squat. did more calves and mid-back. IMO - can't have enough of both.
* went high volumes with both calves and mid-back. started with 6x45 x10 reps on the leg press calf raise. did not cut it. i want a weight where it gets challenging approaching 6-8 rep zone. added 2 more 45s. 8x45s x10 reps and still got to  straight 10 reps. stopped there before i overdo this. did more reps and waited to see when i start to feel my calves tire a bit and not have enough to go maintain the full pauses. 5 mins rests alternating with the standing cable rows. got to 4th set of 10s and it started to show some sign of fatigue towards reps 8. called it a day for the calf work.
* i like doing these standing one-arm cable rows using the other hand to support my torso. trying to get the erector chain out of the exercise while thickening my mid-back. pull by focusing on using my elbow and get to top and bottom ROM - hold to kill momentum. palms facing almost up, get wrist (using stirrup attachment) to armpit on top ROM. machine maxed at 200lb (100lb effective weight). will go 80-90x10s warmup, and 100x10s clustered up to a rep where i cannot get a strict hold at the full top ROM. if i get strong enough for 100 x10 straight, i will just go for 100x20 straight, multi sets. that should take some time. 
 

Quote from: Kingfish on February 19, 2013, 05:13:09 pm

* smith machine squats feeling less awkward. did multiple chins to look decent in pics. calfs looking strong. will workout again later to get appetite going so i can eat more fish/meat on the buffets. these all-inclusive deals are awesome. staying here in le blanc spa resort. will get some relaxing massage later. drank so much water because of all the sun exposure. was able to get a wet BW198lb.. lol. woke up after a long sleep to 192-194s again.

What was the price for the resort?  Recommended?  We have a ton of elevate miles and I been thinking about using them up on Cancun.

i would highly recommend le blanc spa resort. tripadvisor rank #1 of 172 among the hotels here.. very pricey but got some good discount using costco travel. 5 diamond service rating. i've never had steaks and chicken this good. even the duck taste awesome.

there is a dedicated butler per floor. they will carry and unpack your luggage. oh, and the elevator has an undo button. lol.

the zen is just very strong in this place. can't describe. adults only and might be too quiet to some if thats not your thing.



 

Wed 8:00am
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
Full ROM - Paused Reps
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press Machine
- 300 x10 x10

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Wed 8:30pm
Feb 20, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 3/4

Smith Machine Squat
275 x0 x0 x0 - skipped. starting to feel the lower quads getting worked. not good for a deload

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10 x10 x10

Calf Raise
Seated Leg Press
- 300 x10 x10 x10 x10

* hydro therapy, jacuzzi.. etc. perfect time to really go high volumes on the chins. i can really feel the muscles now. calfs need more weight. 300 did not cut it at all.

Mon 7:00pm
Feb 18, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 1/4

Smith Machine Squat
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
- BW x20 x20

* 275 smith squats - this is all the plates that the gym has. used the 2 pieces of 5lb to raise heel and just did the workout in my chucks. workout not serious enough to use my adistars. bought them though. smith full squats did not feel very weird and is good enough for some form of recovery lifts.

Sun 1:30am
Feb 17, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* worked OT for the sat night 7pm-8am. did not lift after work, not even at home. the single night shift drained me a bit. slept 8-1pm and went to gym for the warmup workout. the weights felt lighter than most morning workout and thought about going 405+ at some point. 1st 405x1 felt at least 15-25lbs heavier like always for the 1st workout of the day. saved the top set for later.

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Sun 8:30pm
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press. rest

* doing more hamstring static stretching post workout. long holds with the 425s are tiring my hams. i can feel them pulling on my lower back when i'm fatigued. little strain on my lower back. just annoying, and nothing close to an injury. 455x1 got up routinely again.

Seemed to get through the sticking point a bit easier than the last vid you posted.

I cannot wait to see what your vert is going to be like.

Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!

concentric is very smooth if i don't come to a complete stop at the bottom. it will still look a pause rep form certain angles but i don't really get to a complete static hold. i do these most of the time for the top 455, but was able to get the same weight from a complete stop. noticeably harder but still got it up.

i'm not doing any high intensity jump drills. i'm good with 10-15% jump squats and 2-hand SVJ dunks.