Adarq.org

Feb 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

Sun Feb 15

315-365-405
314x4 no-pause
chins 45lbx6

Mon Feb 16

315-365-405 +30
314x4 no-pause
chins 45lbx6

BW 208. need more bw.

Tue Feb 17

#1 315-365-405
315x4 no-pause
chins 45lbx6
seated calf raise 3 plates - 12,12,12

#2 365-405
315x4 no-pause
chins 45lb 6,4,2

* BW 204-206. felt strong with 405s but never really planned to lift anything heavier until i get to 210+.  did all squat without rest and time between set is from just loading/unloading the bar.

* i might as well lean out now to high 190s. i really would like to get a paused 495 (225kg) at some point but i get too fat and unhealthy the more i weigh over 214lbs. this deloading to 190s might freshen me up and il go at it again on Q3-Q4 of this year.

* i'l race you scoob to dunk again. 

Wed Feb 18

315-365-405
315x4 no-pause
chins 45lb 5,1
seated calf raise sled 4x45s x24

Thur Feb 19

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raise sled 4x45s x24

Fri Feb 20

315-365-405
315x4 no-pause
chins 25lb 7,4

Sat Feb 21

315-365-405
315x4 no-pause
chins 45lb 5
seated calf raises 3x45s 20,20

Feb 1-7, 2015

Full Squats - Paused - Maintenance
455 #185 | 465 #4 | 470 #1| 475 #7

Sun Feb 1

315-365-405 +40
chins 45lbx7
dips bwx20

Mon Feb 2

315-365-405-455#184 +5
405x1
315x4 no-pause
chins 45lbx7
dips bwx20


Tue Feb 3

#1 315-365-405
bw dips x20

#2 315-365-405
one arm cable rows 100lbx20

* need to back off now from the bw dips. left elbow joint starting to feel beat. adding volumes of squats without the multi rep 315s.

Wed Feb 4

315-365-405-455#185
315x4 no-pause
bw dips x24

* mid back collapsed midway up with 455. legs feel very strong so i just pushed it up to complete the rep. cable rows did some damage to the rhomboids. i was a least a +10-15lb over the 455 today but i used too much effort because the concentric took a lot longer than usual.

Thur Feb 5

315-365
315x4 no-pause
bw dips x20

Fri Feb 6

315-365-405

Sat Feb 7

315-365-405

Jan 25-31, 2015

Full Squats - Paused - Maintenance
455 #183 | 465 #4 | 470 #1| 475 #7

Sun Jan 25

315-365-405-405
chins 45lbx7
dips bwx24

* skipped no-pause 315s. starting to feel tired from continuous daily volumes

Mon Jan 26

315-365-405
dips bwx20

Tue Jan 27

315-365-405
chins 45lbx7
dips bwx20

Wed Jan 28

315-365-405
dips bwx20

Thur Jan 29

315-365-405
dips bwx20
chins 45lbx5


Fri Jan 30

315-365-405-455#183+5
chins 45lbx8

* back to my regular work hours next week. was expecting to be stronger today but my sleep cycle is still adjusting.

Sat Jan 31

315-365-405-405 +40
chins 45lbx8

Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all. 

Jan 11-17, 2015

Full Squats - Paused - Maintenance
455 #180 | 465 #4 | 470 #1| 475 #7

Sun Jan 11

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405 +40
315 x4 no-pause
dips  bwx30

* not recovered from the shift schedule change yet. will be a lot stronger tmrw. will aim for 455s on strong days and get BW to 210-214 just like last time i singled 455 for weeks.. will focus on backoff volume sets also for conditioning and leaning out.

Mon Jan 12

#1 315-365-405 +40
315 x4 no-pause
chins 45lbx7

#2 315-365-405-455#178 +10
315 x4 no-pause
chins 45lbx8

* week 2 of consistent 455s. BW 208-212lb. morning light squats also for appetite. strong egg powered breakfast and a midday nap. gets me very strong in the afternoon. sucks because the days go by so fast. im sleeping more than 1/2 of the day on my non-work days.

Tue Jan 13

#1 315-365-405 +40
315 x4 no-pause
dips bwx30

#2 315-365-405-455#179 +10
315 x4 no-pause
dips bwx30

* one more 455 tmrw afternoon and back to wed-sat work nights.

Wed Jan 14

#1 315-365-405
315 x4 no-pause
dips bwx20

#2 315-365-405-455#180 +5
315 x2 no-pause

* ran out of time to do the upperbody compounds. company gym was packed. all 5 squat racks were occupied.

Thur Jan 15

315-365-405
315 x4 no-pause
dips bwx34

Fri Jan 16

315-365-405
315 x4 no-pause
seated calf raise 4x45s x24

Sat Jan 17

315-365-405
dips BWx30

chest forward, elbows up, weight distributed between your feet, .. etc.. you should know by now.

your problem is fatigue. the muscles that keep the torso upright in a front squat does not recover as fast as the big leg/glutes muscles.





 

Dec 21-27  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 21

#1
315-365-405

#2
315-365-405
seated shoulder db press 80lbx4

Mon Dec 22

#1
315-365-405
chins 45lbx7

#2
315-365-405 +40
seated db press 80lbx4
chins 45lbx7

Tue Dec 23

#1
315-365-405


#2
315-365-405 +40
chins 70lbx4

* did not use 440+. 405 did not go up as fast as i wanted. will rest more

Wed Dec 24

#1
315-365-405-405
chins 70lbx4

Thur Dec 25

315-315-315

Fri Dec 26

315-365-405
seated db press 75lbx5

Sat Dec 27

315-365-405
seated db press 75lbx6
chins 45lbx8

Dec 14-20  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 14

315-365-405

Mon Dec 15

315-365-405-440 +10
seated shoulder press 75lbx6
chins 45lbx8

Tue Dec 16

315-365-405
chins 45lbx4

Wed Dec 17

315-365-405
chins 45lbx6

Thur Dec 18

#1
315-365-405
seated shoulder press 75lbx7

* vacationing for a week in chicago. will not work for 4 days this week. just eat sleep lift and have a good time here. no 24hr fitness. did a weekly pass on xsportfitness gym (only 24hr gym here). not as clean and modern as 24hr but cant complain. felt so much stronger whenever i get my midday naps. will lift again later to burn extra calories from the deep dish pizzas here.

#2
315-365-405-440
seated shoulder press 80lbx6
chins 45lbx8
seated calf raises sled 4x45lbs x24
 
* everything else was strong besides the squat. still no 455 even on 12+hr sleeps. need that 208-212BW to get 200kg+.

Fri Dec 19

#1
315-365-405
chins 45lbx8

#2
315-365-405-440 +15
seated dumbell shoulder press 80lbx6

* could get a 455 but it will be a painful crawl. its been a while since i got back to back 440s and feel stronger on the 2nd day.

Sat Dec 20

#1
315-365-405
seated db shoulder press 80lbx5

#2
315-365-405-440+10
seated db shoulder press 80lbx6

* last night here in chicago. leaving tmrw morning for SF.