Adarq.org

Sun - 9:00am
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

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Sun - 4:00pm
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Fri - 8:30am
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.

Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation  

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

Fri - 3:30pm
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

July 25, 2012 tentative release date - might get it from roguefitness.com

the nike romaleos 2 olympic color. excited to add to my shoe collection.



Wed - 6:30am
July 18, 2012

Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

* quick routine workout again.

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Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

Mon - 6:00am
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

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Mon - 4:00pm
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
- 315x5

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* will slowly build up the reps on the back up paused squats of 70-75%RM.  time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.

Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

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Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

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this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.

Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

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Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.

Wed - 6:30am
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will figure out what to do differently in the afternoon workout..

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Wed - 4:00pm
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.

Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:

<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

here's my ideal squat form. i try to lift like this each rep no matter what weight is on the bar.

good luck vag and don't mess up that back.