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the best i've gotten my squat ratio were consistent 2.6BW paused reps. doing multiple 2.5-2.6BW daily does not guarantee i can get >2.6BW after a deload. most likely, il suck from de-training if i stop.

it gets exponentially more difficult for the lower back to stabilize the RM weight the heavier it is. i've done 440lb paused reps routinely at some point this year (before i got myself weaker doing tons of calf work..lol). i'm also surprised how weak i am now at the same weight. i did 425s a while back 2x/day. i need to take it easy with the calf work in a few weeks.

taken from my log on page 42. not modified in anyway. i was already at the same 170lb BW at this time.

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Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

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Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23   
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?

i still get up even with 65lb "ankle hop" looking jump squats.

i do them for speed work and post exercise recovery/good bloodflow for the calfs.

most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
<a href="http://www.youtube.com/watch?v=fMLTP26JYwA" target="_blank">http://www.youtube.com/watch?v=fMLTP26JYwA</a>

mid heavy goodmorings + higher rep weighted GHRs worked well for me. i'm baller.. i have the GHR bench. lol

time to post my steak with side of steak combo.. these are 30oz each - porterhouse and chicago rib steaks. killed both. 3000+kcal.
no seasoning, just marbled aged. alfread's steak house in san francisco.  

my squat ratio went down after dinner..lol

Fri 12:30pm
Sept 28, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* same as yesterday. 275s worked well as a starting warmup weight. i'm slowly getting rid of the squats. i might end up just doing 315x2 on non-squat days if i feel that it takes care of the movement practice.

There's no front or back angle, so I can't be sure, but I think you need to focus more on keeping your knees out. The way they shoot forward when you hit the bottom position is what is giving me that feeling, your hips just need some more space to get that deep.

Another thing that isn't necessarily an improvement, but may help you squat heavier is to think about squatting with your hips. Yours is looking quite close to what Rippetoe would call a "standing leg press" at the moment. It looks like you start the movement with the knees, instead of with the hips.

Looking pretty damn solid overall, though. Pretty much all my criticisms don't apply if you are doing high bar.

you got the form part done. 

.. id suggest you use a little lesser weight to get to x6-8 reps = higher tonnage.  increase food intake.  squat more. 

good job! report back when you hit the 4plate mark.

Wed 7:30am
Sept 26, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x40 [10-10-10-10]
- 405lb x40 [10-10-10-10]
- 455lb x20 [6-6-4-4]
- 495lb x20 [4-4-4-4-4]
- 405lb x40 [10-10-10-10]

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 [10-10]

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* added an extra cup of brown rice to my daily food intake. BW at 172ish. started eating more of fatty salmons instead of lean sardines. typical post workout meal is 1-2 cups brown rice, salmon, sardines, 2-4 eggs.. have chicken breasts too if i feel like it. no added salt to anything. habanero peppers to add some heat.
* had a few of subway's $5 footlong of the month too - grilled chicken breast in wheat bread, all fresh vegs + spinach, some mustard sauce and swiss cheese. not a sodium overload as most of their menu. hit the spot post workout.

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Wed 5:30am
Sept 26, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout before the work night starts. squats felt good but not enough torso strength to get a routine 405x1. 495s calf work did some damage.