Adarq.org

Sun - 9:00am
July 29, 2012

Week 10 of 12 Day 5
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 10,10,10,10

* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.

even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.



Sun - 4:30pm
July 29, 2012

Week 10 of 12 Day 5
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 10,10,10,10

* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.

Fri - 4:00pm
July 27, 2012

Week 10 of 12 Day 3
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 10,10,10,10

* 1x / day lift on my working days (wed-sat). stronger yesterday than today but was able to lift with the same pace. calves are still feeling good. will do 2-3 more days with this weight then add +35lb.

bump.. alex morgan too good for the french team.. down 0-2, team usa wins first game against france 4-2..

^ focus on lifting form more than anything else. with proper food.rest.sleep, the poundage will always improve. go as low as your flexibilty allows - if its above parallel, work on your flexibility and buy some decent shoes.

do some jumping every now and then but don't get crazy on the plyo/jumping volumes. almost all jump trainess fail here - they get hurt, usually with some form of knee or joint injury of some kind.

here's me at 92" reach (1" shorter than yours) doing my routine jump drills post squats - if you prefer to squat your way to a high 30s/low 40s SVJ.. i took the easy way to jumping high.. squat.jump.lowBF. good luck!

<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

Mon - 7:30am
July 23, 2012

Week 9 of 12 Day 6
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

* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.

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Mon - 3:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.

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

* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.

Sat - 8:30pm
July 21, 2012

Week 9 of 12 Day 4
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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Sat - 4:00pm
July 21, 2012

Week 9 of 12 Day 4
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

Thur - 11:00am
July 19, 2012

Week 9 of 12 Day 2
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
- 4x45lb+10lb 8,8

* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.

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Thur - 5:30pm
July 19, 2012

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

* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.

Tue - 7:00am
July 17, 2012

Week 8 of 12 Day 7
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

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Tue - 4:30pm
July 17, 2012

Week 8 of 12 Day 7
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