Adarq.org

Mon - 7:00am
July 9, 2012

Week 7 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 Seated Calf Raise - plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* might as well document the daily solues work. BWx50 too at home every few hours i feel like it.

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Mon - 4:00pm
July 9, 2012

Week 7 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 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* did a pickup game and some SVJ 2-hand dunks. company gym does not have the seated calf raise. straight knee with the 45deg sled.
* might go for 425x1 top set tmrw. getting good recovery lately.

^

- i don't have high cut achilles, i have long solues. il make them more boss.
- i want to save my quads (even as stabilizers only) from doing heavy straight knee calf work.
- because its a bigger muscle and it just looks very strong if you have wide and massive lower (v shape) to midcalf. not that it makes the top portion (gastrocs) small because a bigger solues also "pushes" the gastrocs outwards making them look bigger too.

- if i'm doing heel dominated work, i'm doing goodmornings and RDLS, not squats. make use of your leverage properly.

Sat - 4:30pm
July 7, 2012

Week 7 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 +

* another quick sub 30min squat routine and solues work. these calf work might be helping me with flexibility too. can't figure out why my coordination is pretty good for a 1x / day workout. my form is usually this good only if i take no more than 12hr between lifts.

front squat and RDL is a good combo.

only thing that i don't like with the FS is the limited leg loading you will get eventually because your lowerback/torso gives up a lot sooner.

this is my torso already getting beat at 345x1 FS, after doing a top paused single of BS using 425x1.

<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>

props to you for building your strength with the heavy compound lifts. tall + strong = 

Wed - 10:00am
July 4, 2012

Week 7 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 +

* soleus work in the seated calf raise machine now at 4 plates doing 40rep/set using clusters of 8s or 10s.

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Wed - 11:00pm
July 4, 2012

Week 7 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 +

* took 30 mins to do the squats, from setting up the rack to clean up. not bad for a blitz workout at lunch. did not use the pins but it didn't matter lately for the 405s. felt like i overpower it by at least 15-25lbs.

Mon - 7:00am
July 2, 2012

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

* stronger than yesterday's first workout. seated calf raise improving steadily.

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Mon - 3:30pm
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* got another 10lbs max over the 425x1 judging from how my lowerback is maintaining form on the concentric. legs can push another 15-20lbs, but by that time, il collapse from the top/mid back.
* wet BW at 168. dry 165. 425x1 is 2.57BW paused rep. i probably got 435-440 in me at 165BW. this is probably the leanest il go, before it negatively affects my strength.

Sat - 9:30am
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* very strong this morning. got 20-30lbs over the 405. might be stronger in the afternoon as the morning lift is usually the weaker of the two. daily soleus work with in the plate loaded seated calf raise.

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Sat - 8:00pm
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,420 +1]  30-60-180 sec rest per +

* fatigue after almost 2 weeks of deloading is dissapearing nicely. not so much effort getting the 420x1. was really planning on doing another 405 top set but it just felt too easy this time. it was either 420 or 425 but decided to make sure i don't overexert too soon. i will do another 2 days of 405 top set and then go 90%+ again on the third day. will go for 430-440 on next very heavy day.

Thur - 7:30am
Jun 28, 2012

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

* still lifted 405x1 but eliminated the backoff singles. 3 sets of 20 clustered reps for soleus work.  

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Thur - 4:30pm
Jun 28, 2012

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

* lifts felt 10-15lbs lighter than the morning. still a good deloading routine. calf work again but still no tightness or soreness in the soleus. these muscle are hard to kill. takes too much reps. i used as much weight as i can as long as i can get to and pause at the full top ROM.

Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.



Tue - 11:00pm
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.