Adarq.org

Tue 6:30am
Jan 29, 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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

* BW at 188lb this morning. closer i get to 190s, the easier that 405 feels. i might try back off 425s this afternoon if i get another strong top set.

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Tue 4:00pm
Jan 29, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 x1
425 x2 | 1.1

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
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press
 
* the 435x1 beginning to feel not very heavy. did 415x1 as first back off set. the 2nd backoff set is usually a lot easier. used 425s and got a solid x2 with less than 60sec reset between the singles. just enough to to loosen up and unload the bar.
* the work night starts wed-sat this week. the messed up sleep pattern means i need to take it easy after this wed afternoon workout. il keep the top set to 435x1 and really get more daily accumulated reps of the 425s. i'm skipping the 440-445-450. the weight does not look good. will go 455 next so i really need to focus on building the 425-435s. will keep the heavy smith calf raise on hold until i get my top set to 455.

Sun 8:00am
Jan 27, 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
- 405lb x20 - leg press

* still sticking to the plan of doing more of the 405s, eventually moving up to 415-425s. focusing on pushing the top set of 435 to 445-455 is very CNS draining. IMO, it's more effective to spend more effort progressively loading the backoff sets. if i can get 425x2s consistently, the 455 will most likely be doable.

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Sun 4:30pm
Jan 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 184-188lb
405 x1, x2 | 1.1

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
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0
- 405 x20 | leg press

* 435x1 top set for 3rd straight day. i feel like this weight is really a daily routine/repeatable if i keep myself recovered well and BW at mid-high 180s. first set of 405x1 after the 435 felt heavy. did not go for backup 415s yet. the 2nd cluster of singles after a good rest felt a lot better. could have done 2 reps with that explosiveness. il pace myself and see how long i can go with these multi 405 singles. i was thinking of doing doubles but in the long run, i will do more reps with the 405 if i stick with clusters of singles. doubles tire me out a lot faster. 
* smith calf sparingly for now. focusing into getting that 205-210kg paused rep.

i've done better form than this. today i was feeling confident enough to lift outside again for some added stim.

<a href="http://www.youtube.com/watch?v=il0Tub1sWcA" target="_blank">http://www.youtube.com/watch?v=il0Tub1sWcA</a>

Thur 5:30am
Jan 24, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* lifted at home. did not really noticed but i was sleep deprived yesterday. i thought i got more than enough sleep but completely forgot that i did not sleep at 8pm. did photoshop homework and really did not finish until 11pm.. thats 11-5am sleep, and a few minutes from 1pm-2pm.
* i slept from 7pm-11pm, 11pm-5am today. body took what i owed it. il get another midday nap at 10-1pm today. this better work for the 435/405 later. dry BW less 4lbs as i did not drink anything in more than 10 hours

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Thur 3:30pm
Jan 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,425x1 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10| 6.4   
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x0 x0 | leg press

* i was feeling good today but decided to hold off on the 435x1 top set for another day just to make sure i recover completely from those consecutive 765s calf raises. the 425x1 went up convincingly. il go 435 tmrw for sure. held the calf raises to 675s. 
* i am now getting close to BW 186-188lb goal after some serious liquid intakes. i use a 32oz boss mug per serving and down at least 2 of these at a time, 2-4 times a day. there is my 3-4lb weight swings. at 188-192BW, i may be at 455x1 already.. thats a 2.4BW top set daily, with a 2.25BW back off sets. i just need a few more weeks with these 405 back off sets until i can get 405x2s without burning out..move up to multiple 425s and the 455 will eventually be not as heavy.

Tue 5:30am
Jan 22, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
 
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning.

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Tue 3:30pm
Jan 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 4 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.

* will all these 765lb heavy calf raises, IMO - my torso should not be bending with this little 435lb. did the 315-365-405 warmup ramping but really focused on keeping a solid mid-upper back. i try to put myself in the same form as if i was lifting the 765s and i subconsciously "pre-bend" my mid back, and hold this position through out the 435 paused rep. worked really well. did not even slow down. just a smooth and explosive concentric.
* i don't really know how it worked but keeping my mid-back in a tight but already "bent" position and keeping that form solid is a safer/more effective form than trying to maintain an almost upright form and then giving the back a bit more momentum when it eventually goes to that "bent" position halfway up.. when the bar gets that little momentum, the bend gets uglier anyway. id like the idea of just starting with my own bend angle and just keeping that all thru out that heavy single. does not work the same with <405.. the weight is not enough to bend me.

bump up for some ironworks in action..

Sat 7:30am
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011913 7am)

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

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
- 405lb x20 x20 | 10.10 - leg press

* i'm very consistent now at dry BW 184lb. got some really good sleep last night, and will also get my nap later. i will go for a 315-365-405-435 this afternoon and a couple of 405 singles so i don't tire out. will vid my top single for form check. i want to make sure i do it with a strict pause just like every other rep.


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Sat 2:30pm
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 185.2lb mostly water weight from all the protein shakes.. 435x1 Day 1
405 x2 | 1.1

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
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10

* got everything done to come strong for this afternoon... BW could be improved a bit but after taking all the pre-workout liquids, i'm probably at wet 186lb already. did 315-365-405-435-405s
* the 365 still felt light. as the third single, the 405 felt noticeably heavier than the 385 i've been used to. changed my mind and reset the bar inside the squat rack and put the pins on. didn't matter, the 435 went up convincingly without any form breakdown or noticeable slowing midway up. i can get this again tmrw. was not able to vid as the gym was packed at this saturday afternoon. not really worried about it as this is really a daily repeatable for me.
* il probably stick to this top 435x1 for some time until i can get multiple reps on 425s. don't want to use 440 - it does not end in 5, lol. il build up the 405-425 back ups and go boss mode to 455 in a few months as my BW also improves to high 180s.

Thur 6:00am
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- 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
- 405lb x20 - leg press

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Thur 4:00pm
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 10, BW 185.4lb (updated 011713)
405 x2 x2  | 2, 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4 skip 
- 765 x0 | 3.2 skip
- 405 x20  - leg press for volume work without tiring back.

* did not get a midday nap between the squats. did not really feel tired from lack of nap since i got a good amount of sleep last night. 6+2 hr. a few minutes after 6hr then sleep again another 2hr. the 425 was more explosive yesterday. skipped the heavy calf raises to boost recovery some more.