Adarq.org

not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

 

lol.. thanks man

FYI - i did not take anything other than creatine, whey and lots of caffeine.. my BP is too low anyway to be asked if i take PEDs/AAS.

yes, there are better training routines to progress in the squat. i did this very high frequency squat (lifted at least 1x/day, average 2x and also spent days doing 3-4x /day using an average of 385-405-425s) because it made lifting a high percentage of my BW easier. i did not fail a single paused rep of 2.25BW. once you have the muscle mass, the skill of lifting heavy needs a lot of practice.. something that worked well using this daily thing.

all these daily lifts were using a pause rep. muscles recover a lot faster than ligaments. i did daily lifting on a non-pause style at one point and had to deload quickly due to the wear and tear. also goes to show how "tiring" jump training is.. doing too much jumps will get you injured easily.

i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 

1 days to go and i will finish what i started last aug 30, 2011..

Wed - 7:00am
Aug 29, 2012

Week  2 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 Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 40,20 (doing dips for muscle balance.. its my only upperbody push at this time)

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

* did not get as much sleep as i wanted. was not weak but did not have it to push for an easy 405x1. il make it but il hate myself for using too much effort.
* skipped the low rows and just went all mid pulls with straps. back/shoulders surprisingly did not get very sore so i blasted it again.
* calf raises with 405s feeling good. i can hit top ROM smoother today. a few more days with this and ill go 20reps with the same weight.

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Wed - 4:30pm
Aug 29, 2012

Week  2 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 Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 20,20,20,20

Daily BW Dips
- 40,20

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

* legs were strong on the 405. very explosive from the pause, but the mid-upperback did not hold its own. must be the multiple rows i've been doing with 100lb - which not very light too. made the top pause rep harder than it really is.
* BW dips now tiring a bit. will reduce reps.
* smith calf raises with 405x20 did not give me too much trouble. i prefer the full stretch using the 45deg donkey sled but the load on that little thing is not cutting it (8x45lbmax). i need to spend more time with the smith calf raises so that i get to really drill down the form. feels like i can still get some more ROM at the top.

2 days to go and i will finish what i started last aug 30, 2011..

Tue - 7:00am
Aug 28, 2012

Week  2 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
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb 10,10

* did not have a convincing 385x1 concentric coming from the full pause. would probably get 405 with a lot more effort than usual. saved it for later.
* outside area of upper feet really getting beat from the calf raises. no pain in walking or during the exercise, but i can feel the ligaments connecting to the small toes are strained a bit.

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Tue - 4:30pm
Aug 28, 2012

Week  2 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 - Smith Machine - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 50

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10
Mid Pull
- 100lb 10,10

* used straps on the 2nd set of 100lb rows. i was really emphasizing the holds at max ROMs as my grip is not an issue anymore. my shoulders/back is not going to be comfortable later.
* skipped the seated calf raises - foot is getting beat. used the smith machine and it appears to be a good alternative. 405 10x4sets as GPP for the gastrocs in that exercise is a good weight. did not have any problems pausing at the top and bottom ROM. could have gone 16-20reps with 405.. stopped at 405x10 for now until i get adapted to it. will skip seated calf raise until the strain in my feet have healed.

Sun - 8:00am
Aug 26, 2012

Week  2 of 2 Day 4 - 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
- 6x45lb +25lb x2

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 80lb 8,8
- 90lb x8
- 100lb 8,8

* feeling a bit stronger but still haven't completely recovered from the sleep deprived workweek. calf raises were getting easier even at 6 plates. max on machine is 8plates. will aim for it. tried 6 plates +25lb after the 10x4sets and the +25 felt like a ton. lol
* daily back work also improving. might use straps at some point so i can continue with the reps after my grip gives out.

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Sun - 5:00pm
Aug 26, 2012

Week  2 of 2 Day 4 - 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
- 6x45lb +25lb 2,1

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 90lb x8
- 100lb 8,8
Low Pull
- 75lb 10,20

* getting stronger but not there yet. 385x1 for today again. 4th weak lift. after this 1-year daily squat finishes at the 31st, i have a good idea how to maintain yet get a higher peak.. il go 225-275-315-345-365-385 on maintenance, 365 max on sleep deprived days.. and overshoot 1-2x/weel with 425-440.. that should work. il go a couple of days at 385s just to get rid of some fatigue i accumulated.
* did the 6x45lb +25lb again and at the 2nd cluster.. after first rep.. the machine appears to be stuck.. lol. i did not move up at all from the resting spot. tells me that a 8x45lb goal is probably a very long term one.


16" now..can't get too much calves

 

^ form can easily go sloppy the heavier you get - and you can't get too heavy either.. you are not leveraged/planted right..

compare that to a standing 1-arm cable row with a solidly braced non-pulling arm + firmly planted feet + lower leg against the bench (to offset some rotational forces too).. the pulling motion is really braced... after the set, i have to be really careful of releasing, otherwise my twig bodyweight will just get pulled and dragged to the other side..

i have pretty much the same form when using the freemotion cable xover.. i lean and plant..etc... do whatever to make sure that no energy leaks during the rowing movement.

<a href="http://www.youtube.com/watch?v=cG77OBX-xRw" target="_blank">http://www.youtube.com/watch?v=cG77OBX-xRw</a>

lance.. if my goal is to add the most amount of muscle mass to my general back (not including the traps), where do you think is the body in the most advantageous position in terms of leverage in the rowing motion? (pull to lower ab, pull to shoulder level.. etc)

right now, i favor the single arm rows pulling the harness into the armpit area with the harness height set at a little lower than shoulder height.

i do single arms to put as little load to the lower back as possible. routine is mid-high reps ~8-20 per set.

thank man.

Thur - 8:00am
Aug 23, 2012

Week  2 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 - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb 10,10

* no sleep between this and yesterday's 4:30pm workout. not feeling weak, but definitely in need of some good sleep. 385 was not heavy and went up surprisingly explosive. could have gotten 405. no point in pushing too much without any good recovery. my diet was strong lately. added more eggs. 10+ eggs per day again. did this workout after my 13hr work night to make sure i don't lift later this afternoon with very fresh legs but no coordination.

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Thur - 4:30pm
Aug 23, 2012

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

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

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - adjusted for pulley system
- 70lb x10
- 75lb x10
- 60lb 16,16
- 75lb x10

* paused 405 was explosive but midway up, my mid/upperback was not very solid. fatigue from lack of complete sleep / change of sleep pattern is setting in again. no amount of good diet is alone is going to offset that. no need to over stimulant.. il just cruise in these next 1-2 days.
* rows still feeling good. i like the way my back just feels wrecked afterwards. i can feel all the spasms in there. mid to high reps / 10-20 reps feels perfect.

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.

----------------------------------------------------------------

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.