Adarq.org

Sun 7:30am
Nov 25, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10
- 675 x4 x4 x4
- 765 x1

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
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

* 675x4 was more explosive than usual. decided to try the 765 (8 plates). the bar still moved up.. i got a good solid paused rep but i felt my back tiring very quickly supporting that weight.
* tiring a bit on the chins so stopped at x20 reps. might do another x20 this afternoon.

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Sun 7:30am
Nov 25, 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 x0
- 675 x0 x0 x0
- 765 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
- 25lb x10
- BW x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 45lb x20 | 4.4.4.4.4

Fri 7:00am
Nov 23, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 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
- 25lb x10 x10 - not too heavy, could have gone straight to x20 but will focus on the chins for now.

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x20 x10 | 4.3.3,  4.4.3.3.4.2, 4.3.3

* did not have any problem doing x3 reps on 45lb weighted chins, but 4 is really the most i can do with strict form at this time. just need more volumes on these and eventually i'l get to x8-10 straight reps. 
* will work tonight and tmrw for a 2 day week. might lift again this afternoon if i wake up strong.

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Fri 4:30pm
Nov 23, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2
345,385,405 x1
345 x3 x3 x3
365 x2 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0 x0
- 675 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
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx10
- 45lb x10 x10 | 6.4, 5.4.1

* the 315 singles, 1-3 sets on easy squat days worked well. i'm rarely this strong in a while. will do another sat-sun 315x1s.. and on monday, i'l go boss weight again and back up with 365s x2..
* even my weighted chins got stronger this afternoon.. and thats after 40 reps this morning. could have gotten x6 already but wanted to at least hit x20 reps per workout. held back a little for more tonnage.

I love weighted chin ups. I don't know why more people don't do them.

IMO - you don't see results if you do them with sloppy form and partial ROM..

Thur 6:00am
Nov 21, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10 x10 x10
- 675 x4 x4
- 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 x20

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- BWx20
- 35lb x10 x10  8-2
- 45lb x10 x10  4-4-2, 4-3-3
- BWx10

Tue 6:00am
Nov 20, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x1 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 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 x20

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* plan for later - 385/405 top set, the x2-3 reps on 345s
 
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Tue 4:00pm
Nov 20, 2012

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

Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10 - will not do these next time.. did not cut it anymore
- 585 x10 x10 - felt so much easier now
- 675 x4 x4
- 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

Daily BW Chins
Full ROM - Neutral Grip
- x10 x10

* skipping the smith machine calf raises and replacing them with high rep BWs worked well. recovery is strong for the calves. 585s did not give me any problem and the 675s did not feel dangerously heavy.
* paused squats with 345s - recovery not yet complete.. can't push too much volume right now. 

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..