Adarq.org

Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

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Mon - 3/3 9:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* got my 3hr pre-workout nap. +15-20lbs over the paused 425x1. stopped there just to make sure i overshoot a bit on recovery before i go at the supra max 1/2s again.
* so explosive today with my post squat SVJ 2 hand dunks. i had to limit myself to just clearing the rim and push the ball down so i don't overexert.. will lift light again in 7-8hrs ~ 4am. something light just to get my breakfast appetite better.

^ 5-6hrs sleep and ~ 2-3 pre workout naps. stongest with this cycle.  can lift 425x1 from a strict pause 3x/day (2.5BW)

anything over 7hrs of sleep right now and i'm fully recovered (sleepwise) but CNS will not be as sharp. i get 7+ when i'm recovering from the sleep deprived work schedule..

Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

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Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.

^ never timed my 10 and 40yr dash but with all the uphill sprints i've been doing, id say i'm a lot better at accelerating right now. top speed sucks but i'd hold my own in the sub 60meters.

scoops of whey... on a non-high rep routine like i'm doing now, id consume 50-75 grams of protein post workout. so if its 3x lift a day, thats 225g protein from just the powders (whey or casein).

on volume workouts, i can take in 75-100grams intra workout and another 50-75 afterwards. i buy tubs of whey discounted at ~  $16-18/ tub.. have a closet filled with supplements.

Thur - 1/? Afternoon 3:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 340x1 FS

* almost 26 hr since the last lift and i'm still a little sore because it was a lot of heavy singles. recovered and felt good but not smooth on the lifts. 425x1 was not as explosive but still a strict pause at the bottom. skipped supra max for later.

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Thur - 2/2 Night 12:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455

^ paused half squats not really doing any harm yet. i like the feeling of pausing at half depth, but going up a bit and going to that same spot with again within the rep before completing the rep is starting to feel good for me. feels like a slowmo version of an SVJ.

Tue - 1/3 Morning 6:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* got 6hr straight sleep and felt off. 400x1 was not very easy. continued to 1/2 squat the rest of the weights and will come back stronger later.

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Tue - 2/3 Lunch 2:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455,475x1

* 425x1 from a strict pause. ~ 10-15lbs over it. strong but not the most explosive.
* lowerback starting to feel a little tired from the supra max halfs. if i struggle later with the paused rep ramping, i might deload back to 455 top set.  goals are 475-500-525 top sets with backoff 455 x2-4s. still in the prep phase so taking it easy for now.

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Tue - 3/3 Night 9:00pm
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* did not feel weak at all but decided to skip the 475+ so i can be sure that recovery is really catching up. 425x1 paused was boss again - its starting feel like 400 now. 

Sun - 1/3 Morning 6:00am
April 8, 2012

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

* messed up with my back extension volume. did a bit too much. legs were strong but the lowerback did not hold. did not even attempt my planned supra max. would probably just fold..

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Sun - 2/3 Afternoon 4:30pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455x1

* lowerback felt stronger after the midday nap. got 425x1 but not as explosive as i want. the pause was strict. supra max half squats started with singles up to 455x1 as preparation.
* IMO, doing a lot of these paused full squats reps multi times a day for years got my VMO/glutes/hamstrings very strong at that full hams-at-calves position. adding another wave of supra max halfs will get me going at my sticking point at the 1/2 squat ROM - and eventually will get me a higher SVJ.
* will do singles supra max for now as preparation and see if i can recover from this and lift again within the day. 3x a day if i can. focus for now is to get comfortable stopping at half depth, holding that position to really feel the depth and then exploding up. hopefully get to a top supra max paused single with 525-530 then back up to 475s 2-4 reps non-paused with explosive reversals.
* last time i did the supra max cycle, i almost injured my upper back because when i was holding the bottom position, i was resting the bar on the pins. pushing it back up but not realizing that i was losing contact with the bar at the hole. i was basically  pounding my upperback with a metal bar. not doing that again.

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Sun - 3/3 Night 11:45pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* the potentiation effect of the previous supra max halfs was strong. blasted 425x1 paused like it was 20-30lbs lighter. a strict 440x1 would be possible. did not do more half squats because i might burn out too soon.
* i like these quick ramping to 400-425s. gives me good appetite and gets my SVJ going too. consistent on 6-10 SVJ 2 hand dunks post squat without really a good warmup aside form the squats.
* will do halfs again later.

Fri - 1/2 Morning 1:00am
April 6, 2012

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

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Fri - 2/2 Afternoon 6:00pm
April 6, 2012

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

* 2 days of not-so-good sleep. slept 9-5pm and woke up overslept feeling bloated .  this is the heaviest 400 felt in a long time. will skip the midnight lift if i don't feel any better later.

Thur - 1/2 Morning 1:00am
April 5, 2012

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

* no sleep between this and the previous workout. did not want to burn my CNS out by lifting the 425. also did the workout in my lunch break so i made it quick. 3-5min rests. 400 was still easy but i can tell that a 2-3hr pre-workout sleep would have made things better.

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Thur - 2/2 Afternoon 4:00pm
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got 6hr day sleep but did not have enough freshness to lift 425 easily. did a very strict pause at the hole but the concentric was not as explosive as i wanted.
* upping BCAA consumption by consuming more casein proteins now. single serving in the 3-4grams of BCAA and go for 8-10 servings a day.