Adarq.org

Thur - 4:30am
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* that x16 on the seated calf raise must be a one-time fluke. i had no idea how i got pass 10 reps with the holds on that one because i'm barely getting the 10th rep holds this time. must have been the 16x4 gastroc work on the previous workout.

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Thur - 4:30pm
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* solues work got easy again but decided to keep it at 10reps to get convincingly recovered. will go 12-16reps next time, 4 sets.

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Form Check - new shoes. nike romaleos volt - olympic 2012 release

this is my top set of 405. just realized it can be 135-225-315 because the vid is too flat. don't care.
no time to edit. suck it up and watch the whole thing. there is a single rep squat there somewhere.

<a href="http://www.youtube.com/watch?v=m7gI2-usvio" target="_blank">http://www.youtube.com/watch?v=m7gI2-usvio</a>

vid also of my back routine - standing single arm low cable row. this +  curl bar head supported rows at home. the more back the better.

standing single arm low cable row

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

Wed - 3:30am
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol

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Wed - 5:30pm
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

too much heavy half squats as a suggestion from lance got me full repping 455 out of nowhere. i had no idea it had a strong training effect..

all i can do now is watch what i did 1 year ago and say - at least i got it on vid.. not gonna happen that easy again anytime soon.

<a href="http://www.youtube.com/watch?v=FM4eSAmTQMw" target="_blank">http://www.youtube.com/watch?v=FM4eSAmTQMw</a>

^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.

Mon - 8:00am
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* legs feeling recovered now. 405 did not give me any problems.

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Mon - 7:00pm
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* was surprisingly very strong. would have gotten a strict 425x1.  the calf raises were also a lot easier. might add another 10lbs soon.

my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.

Sat - 8:00am
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

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Sat - 4:30pm
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

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

* calves not very strong. reps 9-10 gave me a hard time. had to let the machine drop at the final rep to not stress the back pulling the handle to raise it so i can re-set the weights.
* strong post workout meal and lift again ~ midnight-ish after i feel fresh again.

^ you don't have to force a pattern but eventually your body will go into a rhythm by itself.

Thur - 4:30pm
Aug 2, 2012

Week 11 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 5x45lb 10,10,10,10

* almost 17 hr gap from the previous workout. got 405 and happy with it. form not too smooth but it still worked. not much problem today.

Tue - 7:00am
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* felt the tightness/fatigue in my gastrocs from yesterdays high rep - multi sets. did it again today in the seated sled. prefer to use this instead of a standing-back loaded smith or calf machine. saving the upperback from too much beating. my left VMO yesterday got tender also from supporting all those straight leg calf raise sets.
* no problems with the squats warmups today. legs not tired. post squat jump reps for speed kept low.

Tue - 4:30pm
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10
- 4x45lb+35lb 10,10

* il do the 4plates + 35lb 10x4sets for a few days/weeks while upping my carbs. see if that feeds it more mass. after i get to 5plates, il hold it there and just focus on getting my head supported rows to 2plates x 10reps.
* my squat is holding nicely even at sub 170BW. i will eventually find a way to peak 1-2x/week after the end of next month (to complete my 1-year-daily-squat thing). if everything goes my way, i prefer to rep 425x1 routinely with a 440x1 on strong days - at least 1x a week.

^ i am not going to vid myself taking my BP. my caffeine tolerance is higher than ave. 100mg on an empty stomach is not even going to do anything significant.

all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.  

Mon - 7:00am
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **

* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.  

Mon - 4:00pm
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **

* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.