Adarq.org

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.

Tue 6:00am
Jan 15, 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 x10

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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Mon 3:30pm
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 8 (updated 011513)
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x20

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.
- 405 x20  - leg press for volume work without tiring back

* another routine lift. did only a single x20 back up volume set for the calf to rest it a bit.

Mon 6:00am
Jan 14, 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 x10

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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Mon 3:30pm
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 7
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 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.
- 405 x20  - leg press for volume work without tiring back

* all the requirements for the 425s are there again. strong post workout meal on previous lift, 315 singles in the morning. good 1.5-2 hr nap before the 2nd workout and BW  at 184ish. 425x1 outside the rack went up like routine. 385 doubles was also not a problem either. il go for x3 when my BW gets to 186. il go for a 315-365-405-435-405 daily  paused reps at that weight too.

Sun 6:30am
Jan 13, 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 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* and i thought it couldn't get any colder here in the bay area... 32F this morning. had to spend 15min in the sauna to warmup after work. felt a bit sleepy but not fatigued enough to skip the squats. 315s did not feel as heavy as yesterday. i usually lift stronger in the afternoon if the morning sucks. this is not looking good. need to rest a little better.

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Sun 2:30pm
Jan 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,405x1 | 425s Day 7
385 x0 x0 

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.
- 405 x20 x20 - leg press for volume work without tiring back

* fatigued from the irregular work night sleep pattern. jinxd myself also this morning. the 1st workout was strong. most of the time, i suck when its like that. still not so bad to get the 405.

Fri 8:00am
Jan 11, 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 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* got a good nap at midnight during work break.

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Fri 4:30pm
Jan 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 5
385 x1 x1 - plan on doing x2s but felt tired very quickly after first rep. maintained the torso stiffness but the 2nd rep would break down form a bit.

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.
- 405 x10 x10 - leg press for volume work without tiring back

* nap in between the workouts did good things to recovery. 425x1 was explosive again. 10-15lbs over it, but fatigued too quickly after the first single of 385. was planning my usual back up doubles but called it a set due to lack of convincing explosiveness.
* doing the leg press calf raise as the volume back up sets to save the back while getting good blood work. some bbuilder also swear by the donkey calf raise as the exercise of choice for calf mass building due to the extra stretch of the calves from the hamstring pulling it more due to the position. leg press form is similar enough IMO.

Wed 7:30am
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

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Wed 4:30pm
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

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.
- 400 x10 x10 - max the seated leg press machine for recover / blood flow work.

* body is very strong, mind is weak - the way the 385 went up, i should have done 435s already. the 385 back up sets also were also explosive without any noticeable torso bending. wet BW stable at 182. i've lifted 425s before at low 170s BW but those are not daily repeatable lifts - those are peak lifts. at a dry 172-174lb during the lift, i could be at a quick 176-178 after i get rehydrated again.
* need to alter diet again as i'm stable now at 182s. i still follow a 2 meal / day schedule eaten at post workouts. i will keep the fasting type cycle but will get caloric excess from more fish fats. carb intake at bulking will stay at ~ 200g per day from 4 cups of boiled brown rice. (1 cup is 45g.. a plate.. lol). at 184-186BW, i should be mentally ready to go for 200kg daily.
* figured out the best way to unhinge myself from the smith machine after a heavy set of 765s.. twist the traps up and out.. bending knees to create the separation is a pain.

what's your time-under tension on those heavy calf raises? i wonder if it's worthwhile including heavy holds as assistance work for squats, leaving aside the calf raise part.

~ 10 secs. IMO, it works better if you have some form of dynamic going, even with an 8" ROM.. 

i was in manila back in 2010.. had a hard time finding a gym that had a legit 20kg olympic bar.
want to dunk?? you can over complicate things like most people who train for the vertical jump..


or you can just do:



1. full squats - spend years and years here until you use 2BW+ for multi reps.

2. jump drills for speed/skill work - useless IMO if you are weak as fuk.

3. get your BF% in check - don't get carried away to the point of sacrificing your squat poundage




vid of my jump drills.. 7'8" standing reach.  7'6 double hand standing reach.  ~ 36-38" SVJs x4 in the vid with the bball.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

Sun 7:00am
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* torso felt very stiff this morning coming from a long 7 hr sleep and probably from the heavy 765s calf raises yesterday. took 4 singles of 315s until the movement felt fluid, smooth and effortless. the first 2 singles felt like the eccentric is in stages.. chopping down the depth little by little because there was so much tightness on the way. 

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Sun 2:00pm
Jan 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x10 | 3.2.3.2

* taking it easy with the chins now. i can't even do a comfortable BW dip because the chinning back muscles are just wrecked. squats were all right. could have gotten another 415x1 but saved it. did more back up 365s.
* smith calf raises still strong. will skip the 765s tmrw to recover a bit.