Adarq.org

Jan 19-25, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 19 365x1 tired

Mon Jan 20 405x1 tired
 
Tue Jan 21 1-legged squat x20. did this at 10,000ft in the air. 

Back to SF

Wed Jan 22 405x1 jet-lagged

Thur Jan 23 365x1x1 BW 204.

Fri Jan 24 365x1x1, 315x1. diarrhea. took gout medicine. something i ate in taipei messed me up. thought it was lean beef. probably beef tongue. it was awesome though.

Sat Jan 25365x1. this is BS. BW204lb consistent lately. cannot over exert myself. taking it easy with squat.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x20 Wed Thur Fri

Cable Rows or Chins - Paused
BWx20 Wed
100x20 Sat

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
60x20
70x20 Wed

* BW depleted to 202-206 after 3 weeks of vacationing. i was eating big meals but got caloric deficit from too much activities and lack of over-sleeps. my SF routine is work-eat-sleep-lift-sleep... and sleep some more.

* i'll slowly get back to my boring routine. i still want to take a shot at a paused 495.

* my seated dumbell shoulder press is at 70lb 8-6-6 reps now. not everything is weak.

* added dumbell rows for my upperbody pulling during my vacation. there is not enough weight to use for the cable rows. used 100-110lbs DBs. used the lowerdumbell rack as bracing with the non-pulling hand. did my 100lb cable rows today for the first time in almost 4 weeks. it felt light coming from 110lb DBs. grip gave up on 16th rep.

Jan 5- 11, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Jan 5 405x1 | +20

Mon Jan 6 405x1 | +20
 
Tue Jan 7 405x1 | +20

Wed Jan 8 405x1 | +20

Thur Jan 9 405x1 |+20

Fri Jan 10 405x1 |+20

Sat Jan 11 405x1 |+20

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20
4x45s x20

Cable Rows or Chins - Paused
BWx20 Thur
100x20 skip for 3 weeks. 150lb full stack here
75x20

Dips - Paused
BWx20

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20
65x20
 
* week 2 of 3. vacation.

when was the last day in a row you *didn't* squat 400+?

last week friday was the last 405. sat-sun-mon-tue are all 365s.

dont want to think about that. too depressing.

on paper, i also lost my consecutive days because i left San Francisco friday midnight and got here to asia sunday morning after a 16hr trip.. still got an easy 365 but it did not feel heavy enough even at 80%RM.

dunked size three soccer ball with authority. 

if you can get at least both mid palms to the rim:

on your non-peak jumping days, doing chins (pullups) on the rim is another fun way of jump training. also becomes a single drop jump after each set.

Dec 22-28, 2013

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 22 405x1 | +20 beginning to think that the volumes of shoulder pushing are tiring me overall. im not getting any weaker and can still force a 425 but 440-455 is impossible at this time. nothing feels strained or broken. just the feeling of overuse fatigue even after waking up from an 8hr+ sleep. if i dont get a 425-440 tmrw, i will cut everything else. did shoulder push volumes to look strong. will go 3-week vacation starting thur.

Mon Dec 23 405x1 x1 | +35 did another 405 after the 405 ramping singles. getting stronger but not enough leg explosiveness to pause rep 440 fast.  would have fatigued my back too much too soon if i put 440 and crawled that concentric. 425 would have been routine but decided to take it slow.

Tue Dec 24 405 x1 x1 | +35 gym was packed. thought about a 440 following the 405 but that means i have camp in the rack for another few minutes. decided to just take it easy for another day and repeated the 405. did this 2nd single within a min. of the first one. it felt just the same or a bit better

Wed Dec 25 405x1 | +35

Thur Dec 26 405 x1 x1 | +35 enough strength to rep 440 but still the same, it will be a grinding and uncomfortable lift. upper quads/hip muscles starting to feel recovered (no more of that overuse tightness soreness). need to get back to more 425+s to get better at lifting heavy. lowerback smashed again from doing very heavy leg press calf raises 2x this week. was expecting this. still sucks. can't sleep good.

Fri Dec 27 405x1 x1 | +35 last workout before i head to the airport for my 3-week vacation.

Sat Dec 28 365x1 vacationing. max of 365lb olympic sized plates. 80%RM to 455.  should be ok to maintain something heavyish.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Tue
4x45s x20

Cable Rows or Chins - Paused
BWx20 Mon Tue Thur
100x20 Sun 

Dips - Paused
BWx20 Tue

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
55x20 Sun
 
* weak. resting. 455x1 1-2x per week until i feel better.

Dec 8-14, 2013

Full Squats - Paused - Maintenance
455 #148 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Dec 8 425x1 | +20. calves starting to feel better slowly.

Mon Dec 9 405x1 | +30. calves are normal now. did not have enough straight sleep. meeting at work. will use 440-455 tmrw. 

Tue Dec 10 440x1 | +10.

making progress again but not as strong as last month. did 56 straight 455s. cant even do 1 for 8 days now. will definitely get the 455 tmrw. didn't do stupid things lately like a high rep calf raise or that standing dumbell press. those fatigued some squat muscles. made me question my form because something did not feel right when i lift anything over 405. have to really stick with dips and chins.

Wed Dec 11 455#149 | +10. no problem with this today. routine lift. will do this again tmrw if i get 7.5hr+ sleep in the morning.

Thur Dec 12 425x1 | +10. 7.5hr sleep. i used to get repeatable 455s coming from a 7.5hr sleep. used to.

Fri Dec 13 405x1 | +10.  this is BS. need more than 7.5hr sleep.

Sat Dec 14 405x1 | +20. sub 7.5 hr sleep. will do better tmrw.

Calf Raise - Leg Press or Seated 45 Deg Sled - Paused
9x45s x20 Sat
4x45s x40 Thur

Cable Rows or Chins - Paused
BWx20 Wed Fri
100x20 Sun Sat

Dips - Paused
BWx20 Tue Thur

Seated Shoulder Dumbell Press - Paused did these seated now to rest back.
50x20 Mon Tue Wed Thur Sat
 
* week 2 of 2 - maintain 210-212BW. maintain (or get to. lol) 455x1 top set

Hey man, what are your goals right now? Just maintain that squat?

until Q1-2 of next year - BW214-218.  BF15-17%max. daily 455-475s, max 495s.

after that, back to more jumping/leaning out. probably more cardio conditioning in my road bike.

Nov 24-30, 2013

Full Squats - Paused - Maintenance
455 #144 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Sun Nov 24 455#143 | +10

Mon Nov 25 455#144 | +10

Tue Nov 26 440 | +10 did not get enough sleep. sucks for a no-work day.  at least i'm really good now choosing my top weight based on the 405 speed.

Wed Nov 27 455#145 | +10
 
Thur Nov 28 405 | +40 not enough sleep. had to workout before 2pm because of gym holiday hours.

Fri Nov 29 455#146 | +10
 
Sat Nov 30 405 | + 20 tired from work. legs needed another set of 3-4hr sleep to recover. didn't feel like sleeping the whole day. squat with ~ 8hr sleep.

Calf Raise - Leg Press - Paused
9x45s x20 Thur Sat

Cable Rows or Chins - Paused
BWx20 Mon Wed Fri

Dips - Paused
BWx20 Tue

Standing Shoulder Dumbell Press - Paused
45x20 Sun Mon Tue Sat

* will put a weekly entry and just modify as i go along. makes it easier to track my progress.

* still not strong enough to go 475. i messed up a little last week by doing more low intensity jumping while im resting my top set. its been a long time since i felt a heavy 405. at sub 7.5hr sleep, it feels like my quads are still "shattered". happened last week thursday. would have gotten a 425 but did not feel like tiring myself too much.

** week 2 of 2. 455x7 weekly routine. rest. maintain 210-212BW.