Adarq.org

Sept 14-20,  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Sept 14

315-365-405
seated dumbell shoulder press 70 x8

Mon Sept 15

315-365-405
seated dumbell shoulder press 70 x10

Tue Sept 16

315-365-405
seated dumbell shoulder press 75 x8

Wed Sept 17

315-365-405
seated dumbell shoulder press 75 x8

Thur Sept 18

315-365-405
seated dumbell shoulder press 75 x8

Fri Sept 19

315-365-405
BW chins x8

Sat Sept 20

315-365-405
db shoulder press 75x6
one arm cable rows 100x20

Aug 31 - Sept 6  2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 31

315-365-405
BW chins x12

Mon Sept 1

315-365-405
BW chins x12

Tue Sept 2

315-365-405
Seated dumbell shoulder press 70x10
BW chins x12

Wed Sept 3

315-365-405
Seated dumbell shoulder press 70x9
BW chins x8

Thur Sept 4

315-365-405
BW chins x10 x10

Fri Sept 5

315-365-315
seated dumbell shoulder press 70 x8 x6

Sat Sept 6

315-365-405
seated dumbell shoulder press 70 x10

Aug 17-232014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 17

315-365-315
seated shoulder press 80x2 60x10

Mon Aug 18

315-365-405
BW chins x12

Tue Aug 19

315-365-405
BW chins x12

Wed Aug 20

315-365-405
BW chins x12

Thur Aug 21

315-365-405
BW chins x8 x8

Fri Aug 22

315-365-315
dumbell seated shoulder press 70x6 80x2 60x10 60x10

Sat Aug 23

315-365-405
BW chins x12

Have you lost weight? Because your lifts are going down. I know you love that daily thing, you also stated that you get detrained if you drop it and finally it is your own personal special 'myth', but maybe you could consider going more traditional, like, with... uhm... rest days?
Just saying

lifts are 365-405 max because i cycle recovery weeks after volumes of jump squats. i can still get 405+ but would rather wait longer until the 405 feels feather light on my back. i did 475 paused within the last 2 months. its not that bad.

Aug 3-9, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Aug 3

315-315-315
one arm cable rows 100x14

Mon Aug 4

315-365-405
one arm cable rows 100x14 

Tue Aug 5

315-365-405
seated dumbell shoulder press 70x8

Wed Aug 6

315-365-315
seated calf raise sled 4x45s x24

Thur Aug 7

315-365-315
seated dumbell shoulder press 70 x4 x4

Fri  Aug 8

315-365-315
seated dumbell shoulder press 60x10

Sat  Aug 9

315-365-315
seated dumbell shoulder press 70 x4 x3 x3
one arm cable rows 75x10
calf raise seated sled 4x45s x24

July 27 - Aug 2, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 27

315-365-405
BW chins x8

Mon July 28

315-365-405
one arm cable rows 100x20
 
Tue July 29

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60x8

Wed July 30

315-365-405
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10 x6

Thur July 31

315-365-315
seated calf raise sled 4x45s x24
seated dumbell shoulder press 60 x10

Fri  Aug 1

315-365-315
Jump Squat 2x25s x8
SVJ x4

Sat  Aug 2

315-365-315
one arm cable rows 100x12

July 13-19, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 13

315-365-405
2x25 x8 x8
SVJ x3

Mon July 14

315-365-405
2x25 x8 x8
SVJ x3

Tue July 15

315-365-405
2x25 x8 x8
SVJ x4
one arm cable rows 100x12

Wed July 16

315-365-405
2x25 x8 x8
SVJ x2

Thur July 17

315-365-405
2x25 x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Fri  July 18

315-365-405
2x25 x8 x8
SVJ x4

Sat  July 19

315-365-405
2x25 x8 x8
SVJ x4

June 29 - July 5, 2014

Full Squats - Paused - Maintenance
455 #168 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 29

315-365-405
one arm cable rows 100x8
1/4 no-reset squat jumps 2x25lb x8

Mon Jun 30

315-365-405-455#167 +10
1/4 no-reset squat jumps 2x25lb x8
BW chins x12

* il start to log my squat jumps to track fatigue. will not go for daily 455s at this time. im holding a 25lb hex plate on each hand. focus is on the smooth landing and transition to another jump, good plantar flex on takeoff, and good force absorption via quads/glutes on the drops.
* goal on squat jumps - 2x45s up to 12-16 reps with smooth/effortless movement.

Tue July 1
 
315-365-405-455#168 +10
1/4 no-reset squat jumps 2x25lb x8 x8
one arm cable rows 100x12

* plan to not daily the 455 did not work. i will use this top weight whenever the 405 feels light enough. will remove the back off volume 315s to get more recovery. will do jump squat for conditioning.

Wed July 2

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 low jump height, focus on smooth force absorption
calf raise sled 4x45s x24
SVJ x2 32-32" double hand rim grab +rim chins

Thur July 3

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 x8
SVJ x2

Fri  July 4

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
- 4x45lb x8
SVJ x2

Sat  July 5

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
SVJ x2