Adarq.org

Thur 4:30pm
Oct 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

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
- x20 x20

Daily BW Chins
Paused Reps
- x20

* didn't feel like lifting more than 345s. it was very hot outside. felt like a turtle. don't want to do anything but sit there. got calf raises going. sub max effort now with 585s.

Tue 6:30am
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x20 x20 : (8-6-6)
- 495 x20 : (10-8-2)

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
- x30

Daily BW Chins
Paused Reps
- x20

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Tue 4:00pm
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  High Sets / High Volume Clustered Reps -
- 585 x20 : 8-6-6
- 585 x20 x20 x20 : 6-6-6-2

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
- x0

Daily BW Chins
Paused Reps
- x20

* started calf raises with 585s and it felt all right. will probably go on maintenance now with the calf raises for a few weeks using 585s. it is not heavy anymore. strict 8-10 straight paused reps at my strongest. repeatable x6 reps before a reset.
* time to squat heavier again. legs/back will get fresher as i cut down the calf raise intensity.

Sun 7:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

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
- x20

Daily BW Chins
Paused Reps
- x0

* 315x4 felt surprisingly light this morning - i will bump it up a bit next time. i will start the warmup sets with 345 x2-4 reps. so.. 345-365-385.. if it works, then a 2BW starting warmup weight would be cool.
* took it easy this morning with the calf raises and topped out at 585 x10s. getting more comfortable with it.
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Sun 4:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : 6-4
- 635 x0 skipped - rest

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
- x20

Daily BW Chins
Paused Reps
- x20

* 345x2 first warmup set felt good. will start with that now. will go 345x4, 385-405x1 eventually when my calf raise goes maintenance. todays calf workout still felt strong. might start with 545s next time, with 635x10 top. torso stabilizing muscles still not tired

Sat 4:30pm
Oct 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x10 : (2-2-2-2-2)

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
- x20

Daily BW Chins
Paused Reps
- x0

* calf training found another forward gear. lol. the 495x10 first set did not feel heavy at all. decided to go 585 after a single 495x10.  585s also felt lighter. 40 reps and still felt fresh. did 635 and was still able to get x2 with the holds. x4 max with that but don't want to do more than 2 because the whole setup feels like i'm one error away from snapping something. the bar felt sharp but still not prohibitively heavy. 675s (7x45s) are still within reach.
 

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i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.

Thur 8:00am
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- skipped. workout after 13hr shift

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
- x0

Daily BW Chins
Paused Reps
- x20


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Thur 4:00pm
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

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
- x30

Tue 7:00am
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

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
- x20

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Tue 4:00pm
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x5 x5 x5 x5
- 585 x10 x10 : (4-4-2, 4-4-2)
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x8 x4 (followed by 1-4 reps of SVJs)

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

* calf raises still improving and my torso is getting more comfortable holding up the 585s.
* will get back to high rep/high volume full squats at some point soon.

Sun 8:00am
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x2 x2][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

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
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x5

* rear delts are ok. chins up to 10+ reps again.
* calf raises starting with 495 feeling mid-heavy now, and the 585s don't feel as heavy. must make sure that on 585s, i allow a little upper back rounding at the start because trying to maintain an all upright torso will only make it worst for the lower back - the upper back will round no matter what, but if it rounds abruptly (if trying to maintain a very upright torso), it will take the lowerback with it. best to just give it a bit of rounding at the start and just maintain that form. 

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Sun 4:00pm
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x4][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

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
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x10

* calves got a bit beat from this morning. took longer rests. the squat warmup with 315x4 felt very easy now, x6-8 possible. stopped at 365x1 before the weight starts to get heavyish.
* might need to cut back on calf work tmrw and get recovery going. will go 385/405x1 on squats if i take it easy with calf work. i like how 585 looks on the bar. thing is bent. i have bruise on 3 spots now - even the shoulder bones on the sides is starting to take the beating. feels like the bar just found a way to wrap itself to my upperback.