Adarq.org

nice squat. i can't help but think that one of the major things you have going for you is a really strong back. i don't think it's my legs that fail me on heavy weights, it's that i pitch forward.

thanks. i built up a very "isometric" strong erector chain.. by doing those very heavy smith calf raises, up to 765s x3 very controlled reps. for the dynamics, i still do high rep backextensions with 135s every now and then.. 10-20reps.

if my back was taxed in that 440x1 attempt on vid, i would have just dumped the bar when it got stuck midway up. you can clearly see from the vid that i corrected my form by muscling it back when i leaned forward at the start of concentric..  most of my top set lifts are smoother than this. i'm not very good with timing of my vids.

Mon 7:00am
Feb 4, 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 - 45 deg seated sled

* squats felt very strong and smooth. not expecting to lift this good coming from a very long break. last lift was at 2pm yesterday. got all my sleep back. slept from 8:30pm - 5:30am.
* 49ers suck. 4 attempts to win the game. did not deliver.

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

Mon 3:30pm
Feb 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
430 x2 x1 x1 | 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
- 405 x20 | leg press
 
* overpowered the 440x1 by at least 15-20lbs. increased the backoff weight to 430s. was still able to get the x2 with 60sec reset on the first cluster.  did the other 2 singles with good rest in between ~ 5mins.
* thought about adding the smith calf raise again..almost did that today but was able to stop myself. stick to the plan and get to 455x1 top set, maintain that and take it from there.

Sun 8:00am
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1 x1
365 x0
405 x0 x0

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

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 - leg press

* workout at home after the work night. no sleep since 2pm yesterday (18hr). did not feel uncoordinated, just tired and sleepy. again.. 2nd day in a row.

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

Sun 2:00pm
Feb 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x0 | leg press
 
* not enough time to do all my workout. decided to lift before the game. just did the squats. chins at home. slept 8:30-12:30pm, 1-2pm. yes, my sleep is clustered too. when i'm sleep deprived from a workweek, the 2nd cluster of sleep makes a lot of difference.
* 440x1 on my weakest day still went up. felt confident and did the squat outside the rack. gyms almost empty anyway. little struggle midway up but nothing too serious. the backoff 425s felt tiring again and just did 2 singles with good rest time.

440x1 at 188-192BW
<a href="http://www.youtube.com/watch?v=ozdetncWM7U" target="_blank">http://www.youtube.com/watch?v=ozdetncWM7U</a>

 

too over confident today.. did not defend much. got what he deserved. still an overeem fan.. 

Fri 8:00am
Feb 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 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

* found a way to get my sleep back. still the same, the morning warmup workout is just a prep for later. i will not get anything over 425 at this time.

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

Fri 4:00pm
Feb 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x2 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
- 405 x20 | leg press
 
* not as strong as yesterday. did not have the third clustered single of 425s. did more reps doing 2 sets of x2. either from irregular sleep pattern (most likely) or just because of the accumulation of heavy reps lately. might backoff tmrw if i don't sleep well.

Wed 7:00am
Jan 30, 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

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

Wed 4:00pm
Jan 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,435x1 BW 186-190lb
425 x3 | 1.1.1

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 felt so easy i could have used it as a backoff weight too. used 425s again but with sub 60sec resets, did x3. will continue repping these 425-435s until i can get 2-3 clusters of 435s.. bump top set to 455x1 at that point.

Mon 7:00am
Jan 28, 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

* 405x20 calf raises on the leg press becoming very easy. will try 495s and do 10.10 later. don't want to use too much weight as i can feel my hamstrings doing some serious stabilizing work in this position for a calf raise.

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

Mon 4:00pm
Jan 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 186-190lb
415 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
 
* back off sets now at 415s. did that after it felt like i overpowered the 435x1 by at least 10lbs. it went up so smoothly and easily today. no form hiccups  or any noticeable minute form breakdown.
* heavy smith calf raises still on hold. kept the leg press calf raise to 405 also. i'm building good momentum on the squats lately and i'm going to keep everything as it is - its working.

Sat 8:00pm
Jan 26, 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

* need to get a lot more volumes on the 405s. did 2 this morning and plan to do a couple more later. i will see how many 405 singles i can do daily without fatiguing too much.

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

Sat 5:30pm
Jan 26, 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 x10 | 6.4   
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press

* did the squat inside the rack just to be safe. 435x1 went up like routine. not the strongest but form is solid. first backup single of the 405 felt heavish. rested a bit more and did the x2 clustered with 60sec reset. 5 total 405s today. no 765s on the smith. squats first and get this 435 over with so i can go boss with 455. the 455 looks very heavy compared to a 435.
* the preworkouts i've been using - alt C4, neurocore, craze, noxplode.. they seem to suppress my appetite a bit. i sometimes feel not very hungry even coming from an almost 12hr fast. doesn't matter. if there is food on my plate - i will eat it and nothing will go to waste.

^ whichever has more fat. i prefer salmon bellies grilled/baked with ginger and habaneros.

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x0
- Close Grip Pushup x20 | 10.10

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

* been consistent now on lifting at home for the morning warmup routine. too cold outside lately, and i have this early morning work schedule. i should be able to go 435x1 later with enough reserves for a couple of 405 singles.

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

Fri 3:30pm
Jan 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

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

* not as strong as i thought id be because there was a very little form breakdown on the 435x1. did not push for multi 405s and kept it at the usual 2 singles. id probably lift a little better tmrw as this 435 was the firs after a 1 day skip. 
* used kgs on the log today. my long term goal is 205-210-215. for some reason, 205-210 after getting repeatable 200 seems a lot easier than getting 455/475 coming from 435s. lol

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