Adarq.org

Tue - 7:00am
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 80lb x10
- 100lb x10
- 140lb x4

* not very strong this morning. could have gotten better diet. wet BW ~ 168. i need to maintain a wet BW of 170ish. being too dry is tiring.

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Tue - 4:30pm
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 140lb x10

* back to strong again. feeling good too with the rows. getting to decent weights with higher reps without taxing the lowerback. bracing with the non-pulling hand + the leading leg make this work.
* BW at 168ish. will aim for some caloric surplus and get myself to 170dry/174wet. that way, 200kg is within reach.

my push press to press gap is too much its just embarrassing. thats why i prefer to build shoulders more. and i stand with my dislike for the bench.. id rather press 225s than bench 315s.  but thats just me.

Sun - 5:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* too much sleep after work + ~25hrs after the last workout. form is not very smooth. 385 was strict but did not feel smooth enough to really get the explosive concentric. stopped at 385. will lift again in a few hours.

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Sun - 11:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20
- 5x45lb +25lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not recovered enough for the paused 405. the 13hr x4 night work week did some damage. i pushed myself too much anyway expecting to lift 2x / day on a work night.

Sat - 7:30am
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 65lb x10
- 75lb 10,10 (max weight)

* i got it going again on the squats after 3 consecutive 385s, including 1 day without even getting my 405. felt bad but can't expect too much if i don't give myself enough sleep/food.
* its been already a few weeks of doing these cable rows and for some reason, the movement still feels awkward. i might need to get my cadence a little faster to make the movement feel more natural.. like a chin-up.

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Sat - 4:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* legs were strong in the paused squats but at 405 midway up, i can feel my mid-upper back giving in a bit. might be getting too much fatigue from the rows.
* 3rd set of soleus got to 20reps also.
* played a bit with the tempo of the rows. paused reps every 2 reps now. IMO, i did a lot of paused reps/holds as GPP already. time to rock the reps. felt good.. saved the forearms some beating this way as the set finished a lot faster.

Thur - 2:00am
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 12|16, 12|16

Daily BW Dips
- saved for PM workout

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10

* no sleep between this lift and the previous. no strong meal too due to work. just enough post workout food a while ago to not get hungry but no serious protein overload to avoid food induced sleepyness at work. sucks. 405 was heavy again. add the fatigue of the 180-200lb cable rows too.
* skipped the dips to save time. did the waveloaded calf raises too. i did the lift at lunch break so i had to be quick with this.  the 160lb cable rows felt good. i just did not have enough total body recovery to pause rep 405x1 at this time. will do it later.
* called this last 2 week routine - squats leading to my 1 year marathon finish line. will rep 345s (75%RM) most likely as backup after that. i've been planning that for a while but just did not believe i can recover from it on a daily basis.

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Thur - 4:00pm
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb x16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* its about time for some form of deload anyway.. sucks. not enough sleep and food. 385 was strong but the 405 would be very heavy at this workday workout. at least my dips and rows are still improving.
* non-405 could also be from the waveloaded calf raises i did the previous workout.. those are 12+16 continuous reps with 5|4 plates. i felt the calves a bit tight but i feel this most of the time of i didn't make anything of it. 

Do you do any direct hamstring work for assistance/prevention of jumpers knee?  Or do you feel just pause squatting is protective enough?

goodmornings|GHR|backextensions - light-moderate weight, higher reps to complement the full squats.


Tue - 7:00am
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 30,20

Daily Back Work - DB Rows
- 45lb x10

* legs were strong on the squats, got full hold on the bottom but midway up, upperback did not hold strong. completed the rep but was not happy with the form. last time i felt like this was on 430-440lbs.. not 405. sucks to be twig weak.
* used company gym so i had to make do with what it has.. gastrocs with straight leg 45 deg sled and a set of DB rows for the back. just enough reps to get blood going in there - after an ugly squat rep, i don't feel like beating it up some more.

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Tue - 5:00pm
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6

* lower back still a bit stiff. not from the workout.. realized that before my morning lift, i was a bit out of shape when i woke up in bed. a miss-placed pillow incident. did not stop me from getting a convincing 405x1 this afternoon. nice. more time to recovery now.
* soleus calf work will be on maintenance at 5x45 x16 reps for a few more weeks. need some form of recovery workouts before i go for 6 plates next cycle.
* i'm beginning to feel how a the donkey type 45 deg sled really hits the gastrocs.. it puts the hamstrings in a flex position and really forces the gastrocs to fire - at leats thats how it felt.

There is a very common plot twist in movies where you have a superhero with utter faith in his convictions and beliefs, doing things he believes are right. Then he finds out he was actually with the BAD side all along, his actions weren't aligned good but with evil and now he is forced to question every single speck of faith and wonders where things went wrong. The big paradox for the audience is how dark gave birth to light (or vice versa). I think the last time I saw it was in Batman Begins (is that the one where he goes up to the mountains to train? and ras el-goul is his teacher who not pure, benevolent and good like batman first thought but turns out to be actually evil!). That sort of thing is unfolding right here in this thread. Batman was still awesome tho, he was pure of heart, and his squat form was probably athletic which spared him from squat morning his lifts. In general the protagonist has some overriding virtues of character which protect him and even save him.
 

Sun - 8:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|10

BW Dips
- 30,20

* that straight knee gastrocs calf work seems like a good idea yesterday but it killed my lower quads even just as stabilizers. i got good sleep and everything else but i only made it to 385. now i have another 8-10hrs to get my act together and get 405 later.
* waveloaded the 4th set of soleus work and it felt great. after 16 reps of 5x45lb, took 1 plate out and did another 10 reps. load felt like air.
* i will just go with what worked for my calfs all these past few weeks - moderate/heavy bent knee soleus work + high rep BWx40 reps standing calf raises at home, multi reps. that combo should work for now while maintaining my 2x/day daily calf work.
* i like these heavy/light combos.. i have a bunch of them.
- high rep cable rows.heavy curl bar head supported rows + 20-30BW dips
- heavy full squats + light goodmornings.backextensions.GHR whichever feels good at the time

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Sun - 4:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16 (waveloaded on last set)

BW Dips
- 30,20

* feels good when things go as planned. got 405x1. not the easiest but with a convincing hold at the bottom ROM. BW ~ 166-168lb midday.
* my standing low cable single arm rows are now stuck at 180lb because of grip strength. can't go past 6-8reps. 10 possible if i tie myself to the cable but as planned - can't have too much forearms either so i'll suck it up and build this thing too.