Adarq.org

Thur - 1/2 Morning
Mar 14, 2012

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

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
               365  

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Thur - 2/2 Afternoon
Mar 14, 2012

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

Tue - 1/2 Morning
Mar 13, 2012

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

* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.

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
               365  

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Tue - 2/2 Afternoon
Mar 13, 2012

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

* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.

Sun - 1/2 Morning
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get  some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it.  went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it.  will lift again in the afternoon if i feel good.

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
               365  

<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>

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Sun - 2/2 Afternoon
Mar 11, 2012

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

* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.

Fri
Mar 9, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.

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     

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Thur
Mar 8, 2012

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

* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.

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      

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you think training with doubles or triples on the front squat would do the trick?
couse my back squat kinda sucks, i cant go on full rom

no. front squats taxes the upperbody too much to make it an efficient leg mass builder IMO. your torso stabilizing muscles will be giving out way before you even get your legs some decent resistance.

Tue - 1/2 Morning
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 325x1
- 345x1

* could have gotten 435-440x1. legs feel strong. will probably ditch the 325 and move up to 345 on the paused front squats. thats 2BW front squats for me. will max at 365-385 and maintain that.
* if im not too tired sore after my midday nap (did sprint drills after squats), il lift again in the afternoon.
 
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

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Tue - 2/2 Afternoon
Mar 6, 2012

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

* 425x1 was explosive but it felt like id be tiring myself faster if i've gone heavier. will save the 445 for another day.

Got myself these! Yes. another one for the collection. i still use the ironworks 2 everyday and everything else stays pretty much new.

^ no offense to RutgersDunker or anybody who is sub 5'10.. but IMO, it will take a LOT more strength to get the same jumps compared to somebody with longer leverages.. (5'10++). if  RutgersDunker grows to 5'10+... he should be mid-forearming the rim with 2 hands from an SVJ with that leg explosiveness. i can SVJ the same rim RVJ grabs in his vids with a max squat ratio that is considerable lower than his.

and yes.. toying with 500lb at 174lb is elite. if i dont break anything, i hope to be at that level soon. good job!

<a href="http://www.youtube.com/watch?v=juT8-Uusk94" target="_blank">http://www.youtube.com/watch?v=juT8-Uusk94</a>