Adarq.org

April 5-11, 2015

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

BW 194-198lb.

Sun April 5

315-365-405
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4
chins 90lbx2, bwx20

* will add drop sets to the calf raises. i get most massive calves when i hit the top ROM with a pause. no point in using a lot of weight if the calves dont get big because more weight usually means you lose the top ROM very fast.. or for most people, dont even get there at all.

Mon April 6

315-365-405
315x4 no-pause
seated calf raise soleus 3x45+25lb 24,18+6 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

Tue April 7

315-365-405 +40
315x8 no-pause
seated calf raise soleus 3x45+25lb 24,20+4 (+ is a 5-10sec reset)
chins 90lbx2, bwx20

* BW194lb. added more carbs with brown rice for the last couple of days. felt very thick this morning. could have gotten 440 today. the paused 405 went up without any hiccups. no 455 because the bar speed is not convincing but a 440 is possible.

Wed April 8

315-365-405
315x8 no-pause
chins 90lbx2

* resting the chins. my company gym that i use wed-fri has rubber grips and make it harder for me to do the weighted chins. prefer just the metal bar so i can really grip it good.

Thur April 9

315-365-405
315x4 no-pause
chins 90lbx0 rest 1
dips bwx10

Fri April 10

315-365-405
315x4 no-pause

Sat April 11

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24
chins 90lbx2 bwx20

Mar 22-28, 2015

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

BW 194-198lb.

Sun Mar 22

315-365-405
315x4 no-pause
seated calf raise 3x45+15lb 24,24
chins 90lbx2

Mon Mar 23

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Tue Mar 24

315-365-405
315x4 no-pause
calf raise leg press 300lb 24,24
chins 90lbx2

Wed Mar 25

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

BW 192-196lb. will start adding more carbs now to make sure i dont drop more bodyweight. this is a good weight to maintain now. 405 still doable for daily top set. could get 425-440 for peaking.

Thur Mar 26

315-365-405
315x4 no-pause
calf raise leg press 300lb 24
chins 90lbx2

Fri Mar 27

315-365-405
315x4 no-pause
chins 90lbx2

Sat Mar 28

315-365-405
315x4 no-pause
chins 90lbx2, bwx20
seated calf raise 3x45lb+15lb 24,20

Mar 8-14, 2015

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

BW 198-202lb.

Sun Mar 8

315-365-405
315x4 no-pause
seated calf raise 
- 3x45lb 20,20
chins
- bw x14

Mon Mar 9

315-365-405
315x4 no-pause
seated calf raise 3x45lb 20,20
chins
- 90lb x2
- bw x14

Tue Mar 10

315-365-405
315x4 no-pause
chins
- 45lb x6
- bw x12

Wed Mar 11

315-365-405
315x4 no-pause
chins
- bw x12
calf raise sled 4x45s 24,24

* BW 196-200lb.

Thur Mar 12

315-365-405
315x4 no-pause
dips bw 10
calf raise seated 270lb 20,20,20

Fri Mar 13

315-365-405
315x4 no-pause
calf raise seated 270lb 24,24


Sat Mar 14

315-365-405
315x4 no-pause
calf raise seated 3x45lb 24,24
chins 90lbx2 bwx16

Feb 22-27, 2015

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

Sun Feb 22

315-365-405
314x4 no-pause
seated calf raise
- 4x45lb 12,12
- 3x45lb 20,20

* BW204-208. eating 2x/day, 1:3 carb:protein. 405lb still not challenging but at this weight best i can pause rep is 440lb. doing more calf raises and will add jumping drills when i get to 198-202lb. 194-198BW with moderate plyo and 188-192 is all out SVJs again.

Mon Feb 23

315-365-405
seated calf raise 3X45lb 24,24

Tue Feb 24

#1 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20
calf raise leg press 3x45lbs 20,20

#2 315-365-405
315x4 no pause
seated calf raise 3X45lb 20,20,20


* BW 204-208lb. all high-rep calf work use the equivalent of 135lb direct weight. i put 270lb resistance on cable/air machines and it feels the same way. reps start to get serious at 18+. can get 24max but dont want to burn out.
* left elbow almost ready for another run at the dips/shoulder press. will not overdo the dips again so i dont get tenderize my elbow joint.

Wed Feb 25

315-365-405
315x4 no pause
seated calf raise sled 4X45lb 20

Thur Feb 26

315-365-405
315x6 no pause
calf raise leg press 270lb x20
BW chins 12,8

* BW 202-206lb. left elbow not very tender anymore from the abusive dip volumes i did a few weeks ago. will still do dips but with better volume control this time.

Fri Feb 27

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
BW chins 14,10

Sat Feb 28

315-365-405
315x4 no pause
seated calf raise 3x45s 20,20
chins
- 45lbx8
- bwx14

* BW 200-204lb.

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