Adarq.org

Sat 4:30pm
Sept 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.

^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10

Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

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Tue 4:30pm
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0 skipped

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

Sun - 11:00am
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* overslept. caught up from my sleep deprived work week. not yet fully awake. lifts felt all right but did not have enough spark- another 300mg caffeine would have worked but did not feel like pushing too much. might go 385 later and then another 345x10. short time goal is 345x 10s.

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Sun - 5:30pm
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps - reset at rep 20, 10-20secs gaps
- 225lb x40
- 315lb x40 x80
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* feeling more comfortable with the 345s. might be time tmrw to go for 400s.

Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)

Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

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Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..

Mon - 7:30am
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.


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Mon - 4:30pm
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40
 
Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.