Adarq.org

Mon - 5:30am
Jun 25, 2012

Week 5 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+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* i can feel the slight overshoot in strength after almost 1 week of removing the 20 rep backup clustered reps, but i'm not strong enough to get 425s again (95%RM). the accumulated fatigue of the daily lifting which i don't really noticed that much anymore is probably taking its toll. i really want to get to 440-450x1 again but thats not going to happen unless i find a way to stop lifting too much too often.
* i will lift again this afternoon and do more dunking. i'm not really upset that my strength from almost 1 year ago has barely improved (i got lighter by 6-8lbs, but thats pretty much it). IMO, me maintaining my strength and not getting broken is already a good thing.

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Mon - 4:00pm
Jun 25, 2012

Week 5 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 +

* just a quick squat ramping for warmups. did 2 pick up games and a good amount of jumping. could have tried 2 singles of 405 but i feel the fatigue from the jumping already. calf work after the jumps

Sat - 1:30pm
Jun 23, 2012

Week 5 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* the extra single of 365 did not really do much to make the succeeding heavier singles better. still a repeatable template but the 2nd 405x1 is still a heavish weight.
* did my SVJ 2-hand dunks today before my daily calf work. calves not feeling really dead today so i did my jumps. i was flying at this dry BW of 168-170lb. did not even break a sweat at warmup for the dunks, even after almost 4 days of no jumping. i just bent my knees, push floor, extend knees + drive hips. done. 8 dunks in a row. stopped with 1 set. thats the advantage of the SVJ, a very simple ballistic movement with a near max that is easily repeatable even without a lot of skill work.
* will only lift 1x today to recover from the jumps. those kill me more with minimal signs of its effects until its too late.

Thur - 4:30pm 2/2
Jun 21, 2012

Week 5 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+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* so much for taking a deload. lol. did 2nd workout of the day because it felt like a good idea at the time. i was strong and my coordination is also there. could have made 425 but not yet in 440+ strong. this template might really work as long as i don't over do it.
* working out after work is also not a good idea. i had a brief nap in the leg press between the clustered sets of calf raises. calves feeling a bit better but still too sore to even think about running. squats with dead calves still works so il still continue abusing them.

Wed - 4:30am
Jun 20, 2012

Week 5 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385 x3|x3 [+1+1+1/+1+1+1] 90sec rest waveloaded

* did workout early because i have work tonight 7pm. prefer to lift after work at 8am and get sleep afterwards. lifting before work gets me tired towards the end of that day.
* deloading on the volume but used heavy-ish weight ~ 365/385 80/85%RM with a lot lesser tonnage. waveloaded the singles on a 6rep straight single-clustered set. started with 365 then 385, and stopped with 6 total reps combined. that might be enough to maintain coordination for at least another 24hrs. if i still add to the leg fatigue, might cut the back off total reps to 4 with 2 singles each weight. il use this template for a few days until i feel fresh again.
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.

^ its the landings from the jumps thats injuring you. i've gotten myself into the tenderness stage (starting) of an over-use type injury. best thing to do is back off the jumping. even with my non max SVJs, those impacts add up.

best thing id do in your case aside from not making it worst by jumping more, is do do those high rep / light-moderate weight leg curls/leg extensions. got it from lance and those extra blood flow really heals you. sleep and eat good. goodluck!
 

Mon - 4:30am
Jun 18, 2012

Week 4 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* originally planned to lift this morning but i was so burned out that i had to hold it for later and get more recovery. quads/glutes felt really stiff. i could have lifted and still made my schedule but that would really tire me out.
* tmrw is the last day id do these back up 20 clustered reps. 4 weeks on and il give myself 1 week to recover more. il lift light at 315x20 in the late afternoon tmrw after the finals probably.

lifehouse, jennifer hudson and bruno mars at the att park for the yearly company concert.

<a href="http://www.youtube.com/watch?v=17pJZZEpMmQ" target="_blank">http://www.youtube.com/watch?v=17pJZZEpMmQ</a>

Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.