Adarq.org

Sun - 1/1 3:30pm
May 27, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375,400,410x1]
- 375x10 [1+1+1+1+1+1+1+1+1+1]

* plan to take it easy with 375 and not go over 400 did not work again. can't help it when the 400 felt a lot lighter than usual. 410 was the same thing but got the self control to stick to the plan. 375s were surprisingly not very heavy coming from just a -35 (410).
* the leg soreness/quad locks are preventing me from doing 2x a day with this much tonnage this early. i can recover for the next day but not fast enough for a same day lift.
* i have a lot of rep/set plans for this backup volume clusters. for now, stick with 375x10 singles. if i really feel like tearing my legs to get them a little bigger, id do another back up set from the 375x10, something light but serious volume like 325x10 2sets.
* would be nice to be backing up to 375s after a repeatable 425. not there yet. 

Sat - 1/1 5:30pm
May 25, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.   
 

Thur - 1/1 4:30pm
May 24, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]

* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.

Wed- 1/2 6:30am
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]

* dicided to x4 all the way to 300s as warmups.  
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.

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Wed- 2/2 11:00pm
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]

* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.

Mon - 1/1 11:30pm
May 21, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Sat - 1/1 5:30pm
May 19, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

Thur - 1/1 2:00pm
May 17, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Tue - 1/3 6:00am
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 2/3 2:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 3/3 7:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.