Adarq.org

^ my bad, forgot to mention - these were seated cable rows with light-moderate weights, doing them with a rounded back to full ROM. seated cable rows (rounded) + heavy back extension (straight back) combo worked well for me. 

if you are competitive in sprinting events, my combine coach is really emphasizing to me the importance of the hams/glutes. the quads are important for acceleration but majority of the time, strong and explosive p-chain should be the focus.

Tue - 1/3 Morning 12am
Mar 27, 2012

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

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

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Tue - 2/3 Lunch 11am
Mar 27, 2012

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

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Tue - 3/3 Night 7pm
Mar 27, 2012

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

ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.

You cannot have too much back muscles IMO. i can do without the traps. but the mid/lower back can get as big as they want. big traps can stereotype you as a shrug-bro bodybuilder. no offense but i'm not a fan of a fox looking musclehead 

i trained mine so that i can handle the big weights in the full squat using back extensions and seated rows most of the time.

* seated rows to warmup with 12-20 controlled reps with a pause/squeeze at the max pull ROM and with spinal articulations on the other end ROM, placing emphasis also on keeping elbows close to body and pulling with them and not the arms - i use a small straight bar with an narrow underhand grip.
* 135lb - 180lb back extensions with full ROM for mass at 8-12reps
* chins using the rim like dwade.. 20rep sets. i count doubles then go for 10 counts for the lats.

Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

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Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat

Fri - Afternoon 4pm
Mar 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* skipped the morning workout. got off from 13hr night shift work and did not have the mental freshness to lift heavy. legs were still feeling strong. slept 7hrs and did the afternoon lifts at 4pm.
* legs were well rested but that was not enough to lift 425x1. de-trained and really needed a morning workout to iron out form/get CNS firing sharply. would have gotten 425x1 again after i failed the first set but thats just too much effort for a sub-max weight.
* the way i lifted 300-400 gave me no signs that at 425x1, i will not have enough mental explosiveness to push the weight. did not even bother doing black coffee shots in between the sets. i was still partially sleeping at the gym. 3-4hr sleep is perfect for me before a lift. too much and my CNS "turns too cold". lol
* if i find time to lift later before midnight, i might give 435x1 a shot. this last 12 days have been really strong with consistent 2x a day lifts.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

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^ i find it easier and more consistent to lift heavy singles when i do them more often.

my main goal on this minimum 4 week cycle is to get my front squat in the mid-high 300s, using a top heavy paused back squat single to potentiate.

as far as back squat PR, i was consistent with 420s when i got the 445, i am now at 435s..that tells me 455 paused is within reach.

my top single at 440-445 may appear to be stuck, but doing 440 for 4 straight days at some point, or even consistent 435s shows that those weights are not very heavy for me anymore. i'd rather do 440 for multiple days right now than to get 455 and burn out afterwards. (i did fail a 455x1 attempt on that first week)

Tue - 1/2 Morning 5am
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* strong for a morning workout. recovered glutes really helping explode the weight up from the paused start. 345x1 front squat did not strain shoulder but was not feeling good yet for 365x1. will lift again later. it will be a good day if i can go heavy again.

Front Squat  Backup Sets Cycle
                     Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

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Tue - 2/2 Morning 5Pm
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425X1]

* right lower quad tenderness going down but still there. more foam rolling with 2.5lb plate and wraps.. should be fine soon.