Adarq.org

Mon 6:00am
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

* single arm shoulder dumbell press GPP is working well. i'm feeling my front delts getting beat. looking forward to upping the volumes on these to x40 a workout. body also correcting the form naturally. top ROM is ~ load center, trailing leg has calves plantar flexed. a bit of torso twist when getting tired - but will minimize these as i am not going for push presses yet.

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Mon 4:00pm
Dec 10, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365 x2
385 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0 x0

* squats are very strong today. i'm back to the 425s. dry BW getting close to 176lb. exactly 80kg. ~ 178 at gym time. i set most of my repeatable heavy lifts at high 170s/low 180s and peaked to a slim low 170BW with the 440-445 - these are PR/peak lifts while eliminating most water weight.. not repeatable at all.

more pics of the shoes and less calves. (u see what i did there)







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smith machine double leg calf raises - paused reps.

675x5. heaviest i've done is 765x1.  calf still got to push to a decent top ROM but my whole torso felt like it will snap if i screw up and loose tightness even for a slit second.

warmup sets at 585x10 with top ROM like it was BWs after the 2nd set. 495 and lower might as well be BWs..

<a href="http://www.youtube.com/watch?v=b4Y4tv3pFBE" target="_blank">http://www.youtube.com/watch?v=b4Y4tv3pFBE</a>

marquez was the lighter boxer at the weigh ins yet he appears to be a heavyweight today.. KO power but with crappy stamina. he was tiring so fast. then the perfect punch happened.

Fri 8:30am
Dec 7, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

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Fri 5:30pm
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Press Dumbell - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x6 x6

* just getting the volume up on the shoulder press. single arm to lessen load to back and for that extra top ROM. free hand braced to a shoulder level post. not sure of weight/rep goal yet but 80-100lbx4-6 sounds like a good mark. doing these instead of the weighted dips. these single hand press feels a lot more comfortable as my upperbody compound push (weighted chins for pulls) instead of the weighted dips. can't have too much tricep/shoulders either. the less chest the better. no more dips.
* skipped my heavy calf raises. this is my 4-day 13hr long work week nights.. need to take it easy.

Wed 6:00am
Dec 5, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* squats tiring again. will deload to 315 x1 x1 for a couple of days.  chins with 90lb starting to feel more comfortable. grip does not have enough time to fatigue first. everything fatigues at the 2nd full rep. all reps with straight / no kipping legs, hands to shoulders top ROM.

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Tue 6:00am
Dec 4, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 70lb x3 x3 x4

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

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Tue 4:00pm
Dec 4, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 | 6.4, 5.5, 5.4.1

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* heavy calf work is still progressing even without the big volumes. weighted chins up to 90lb x2s now.

Sun 7:00am
Dec 2, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
140,160,180 x10
200 x6 x6

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Sun 4:00pm
Dec 2, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x3 x3

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
180 x10
200 x8 x8

* paused rep squats are fully recovered now. weighted chins still at 70lbx3 but got another extra set. my goal of 45lb x20 refers to a straight, non-clustered set. im probably at 45x6-8 right now max. need to get a lot more stronger.
* the weighted chins are really getting my back stronger. i repped the low cable pull at max weight ~ 100lb effective weight x10 paused reps. lowerback not getting fatigued as my non-pulling arm is bracing me nicely.