Adarq.org

^ 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.

-------------------------------------------------------------------------------------------------

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.

-------------------------------------------------------------------------------------------------

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.

-------------------------------------------------------------------------------------------------

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..

-------------------------------------------------------

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.

-------------------------------------------------------

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]

-------------------------------------------------------

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.

----------------------------------------------

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.

Wed - 1/2 Morning 5:00am
April 4, 2012

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

* will try to make a straight 6-7hr day sleep today and lift afterwards.

---------------------------------------------

Wed - 2/2 Afternoon 4:00pm
April 4, 2012

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

* got the 6+hr straight sleep. lifts were easier this afternoon.

Mon - 1/3 Morning 4:00am
April 1, 2012

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

---------------------------------------------

Mon - 2/3 Afternoon 5:00pm
April 1, 2012

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


---------------------------------------------

Mon - 3/3 Night 11:30pm
April 1, 2012

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

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.

Sat - Afternoon 4:00pm
Mar 31, 2012

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

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.