Adarq.org

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.

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

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.

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

//skipped

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.

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

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. 

Are you doing daily squats? I thought lifting same muscle groups everyday was bad? Or is it different for you? ( Sorry i'm a beginner who doesn't know alot,
 and trying to learn best way to increase vj)

best way learn is to read a book - i prefer supertraining by Yuri Verkhoshansky or any of his other materials.

Sun 1:30pm
Mar 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1
365 x1
405 x1
440 x1
405 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
- 10x45 x10
- 8x45 x10

* slept 8-12:30pm. end of 4 day work night. sleep deprived today but felt good at the 440x1. everything went downhill from there. lol.

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

//second workout skipped. 4th work night.

Sun 11:30pm
Mar 3, 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

Fri 4:00pm
Mar 1, 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
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

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

* backoff days while i'm eating better. will be at 194-196 by weekend.

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

// skip second workout. recovering.

Fri 11:30pm
Mar 1, 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

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.

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

// 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