Adarq.org

Sun 8:00am
Nov 18, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x6 x6 ( followed by 1-4 reps of SVJs)
- 70|50 x2|x4 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20 x20

Daily BW Chins
Full ROM - Neutral Grip
- x20 x20 x20 x20 x20
BW|assisted - x10|x10

* resting the volume squats. the singles up to 385s did not give me any problems. could get 405x1 later after this good morning lift. did some boss volumes on the chins and some higher reps dips too.
* might lift again later if i feel like it.. go up to 405 and be happy again with the heavy weight.. then monday - back to more 345s. the full paused reps get exponentially harder after the 2nd rep. i don't think il even try for 345x4.. just go up 365 x1-2 after i get 345x3..

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Sun 5:00pm
Nov 18, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345,385 x1
345 x10 2-3-2-2-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0
- 585 x0 x0
- BW x20

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 x0

Daily BW Chins
Full ROM - Neutral Grip
- x20

- i thought id be stronger than this - probably underestimated the fatigue from the light jump squats. i did get a convincing 345x3 paused reps.

Fri 8:00am
Nov 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 (10 sets)

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 x0 ( followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x10 x10

* 345 singles x10sets today - i was trying to go all the way to 20 but got sleepy after a while. these are all paused reps. i can recover from these and still lift later. i might skip the 2nd lift today because of some work things. did not force doubles today because i don't feel like it. no soreness even with these accumulating tonnage - just sleep deprived i guess.

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Fri 5:30pm
Nov 16, 2012

1/4 Jump Squats
Speed / Recovery work - light
- 50lb x10 x10 x10 x10

* stayed at home. won't go to gym for jump squats because il eventually end up doing heavy paused reps squats again and get tired working up to 8am today. used the my 20lb xvest + 15lb dumbells.. got god cardio out of it. i feel really bouncy afterwards and wanted to do some SVJ dunks.
* also - to answer the Q, as far as heavy full squats go - i don't train with very low rest periods for the sake of adding intensity. i focus on doing a rep with as much freshness as i can (considering i burned myself out in a daily thing already anyway) - so i can explosively perform a concentric. no grinding type squat here for the sake of just getting a rep in. 

too lazy to read.. 

Quote from: hyperdunk1 on November 11, 2012, 10:17:44 pm

Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

anyway, for somebody doing sub 2BW squat loads, a high rep loading IMO is a more efficient use of training time to build leg strength. i would switch to a higher set / lower rep style as the weights get relatively heavier. you will just waste too much time recovering from high load / high rep routine at that point.

got confused with this one.. looks the same but this came with 0.6" heels.. definitely feels better with the .75"..

http://www.roguefitness.com/adidas-powerlift-trainer-red-light-onix.php

also...

- ur shorts are below knees.. those add a bit of resistance and u don't want that on very heavy reps.
- if you want to get more comfortable with your ankle dorsiflexsion, do not over tighten your shoes lace near the top, and keep the strap a little loose..

Tue 6:30am
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-2-2-2-2-2-2-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10 x20

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Tue 4:30pm
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-3-3-3-3-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x20 x20

* did not detrain at all from the heavy calf raises. did 495s as warmup just in case and these felt very light. could have gone straight 495x20.
* improving on the 315 triples.

Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

^ yes it does. bit on the dry side but the cheese does wonders. 

Sat 8:30am
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* 4 day work nights.. so still working tonight.. this is my friday and next week is my 3 day wed-fri short week. can't do the volume sets yet. stayed at 315x10s as coordination/recovery work.
* did more chins as these are starting to feel good.

Relax


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Sat 11:30Pm
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness is gone. 315x10s was easy. will go 345s next week.. 2s up to x10 total, 2 sets.

Quote from: scoobychau on November 08, 2012, 08:10:42 pm

I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least. 

Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress. 

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar. 

back when i used to squat strong.. and loud. 405x5 at low 190s
<a href="http://www.youtube.com/watch?v=IWiOKP3MAa0" target="_blank">http://www.youtube.com/watch?v=IWiOKP3MAa0</a>