Adarq.org

Sun - 1/2 6:00am
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* 45-90sec rest between the 390x1 clusters. stopped at rep 6 when i felt the lowerback starting to fatigue. legs felt strong but my upperback is getting really beat now with the higher volume racking/unracking.
* i still might lift later in the afternoon but keep the backup cluster to 390x4 to complete a x10 for the day. will cut volume now to x10, either a single 390x10 or 390x5 x2 and lift 1x only.

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Sun - 2/2 5:30pm
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x4 [1x4]

Fri - 1/1 6:00pm
Jun 1, 2012

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

* yes. got my planned lifts on a weak day. the 400 felt very heavy on the first rep but got 10lb lighter on the 2nd rep after 40sec.

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

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

* the first 1-3 singles felt heavy and then it gradually got easier the more reps i did. at rep 10, felt like i could have gone all the way to 20. IMO - 5 mins from the clustered 400 +1+1 might not be enough rest.
* il keep top set to 400 +1+1. most of the time i mess up and go heavier when i feel the extra power in my legs. might as well just rest a couple of secs and rep it again... 400x1 x4 per day and see how much i can maintain the pace before i back off again.
* will do the same pattern of lift again this afternoon. workout night starts tonight so il most likely do single workouts until the weekend.

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Wed - 1/2 6:00pm
May 30, 2012

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

* sticked to the plan and it worked. did not use too much effort on the 2nd clustered single of 400

Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...

no squat breaks for me. been squatting daily for almost a year now. low bar out of the question. got the GHR for the p-chain.

Quote from: hyperdunk1 on May 28, 2012, 04:58:17 pm

do you use the foam padding?

Hahahaha

the only time i use a foam is when i do head-supported barbel rows to get my back good blood flow. some high reps here and there.

Mon - 1/2 7:00am
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.

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Mon - 1/2 5:00pm
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

Back up Cluster Reps [Rep/Set]
          Wed                    Thur                      Fri                       Sat                      Sun                        Mon                      Tue
W1     325x10[4222]       350x10[2x3,1x4]    350x10[1x10]       350x10[1x10]       375x10[1x10]          375x5 [1x5]x2                     
          325x20[1x20]                                   350x10[1x10]                                                               375x5 [1x5]x2

* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.
  

are the singles at the 350 clusters also paused reps?

yes. i favor the paused reps a lot
 

Fri - 1/1 8:30am
May 25, 2012

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

* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.

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Fri - 2/2 5:30pm
May 25, 2012

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


* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.

dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.

paused rep daily singles with 350+ is as low frequency as it gets for me without getting a detraining penalty. i burn out because of my own mistakes - if i overpowered 400x1 at a workout ~ 20-40lbs over it, i end up adding more weight most of the time and turning the deloading session into something a lot more challenging again.

if i really followed what i have in mind for a deloading/recovery of 2-3 weeks, i will have to limit my top rep singles to 400x1 all the time. that way, i will be back to my near peak of 440-450lb paused reps with 400-410-420-430-440 as ramping warmup singles before the top heavy set. i've done that before. not going to happen anytime soon with these tired legs.