Adarq.org

Updates

Friday Sept 20 2013
BW @ 173-176lbs
Motivation to lift again is high, energy up as well.
Ankle looks and feels great, still no clue what happened so I'll continue watching it.

Warmups

Depth Drops and Depth jumps:
3 sets of 5 each. Last set of DJ was very nice.

Hypers:
3 sets of 10 w/ 10lbs. Slow and controlled.

Paused Calf Raise on leg press:
610lbs x8, x8.

Squats:
225x3 paused, 275x1, 315x1, 365x1, 385x1, 405x1, 425x1. Tried a 440 but depth was shit. Wasn't strong enough and my hip/ankle mobility need work IMO.

Banded 1/4 squats (for speed):
495 (+120)x10. These suck but definitely recruit the right motor pattern for me. Back is always beat afterwards lol

Ended with back/biceps/abs and some shooting work. Felt great to be back at it!

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Sat Sept 21 2013

BW @ 174-176lbs.
Not a great sleep, energy was down but picked up considerably as I progressed.
Ankle feels great, upper back is a little sore.

Warmups

Box jumps and pogo jumps:
3 sets if 5 each. Last set of box jumps I used a weighted belt (12lbs, light stuff) for the first 3 reps, then dropped weight and performed last 2 reps. Surprising difference! Thinking of doing some more contrast training after this.

Ham curls:
140lbs x5, x5. Single leg 60lbs x12 each leg.

Deadlifts:
225x3 (deficit), 275x1, 315x1, 335x1, 355x1, 375x1F (grip). Realized I hadn't deadlift in a min due to all sort crap. 355 went up very easy, surprisingly. Probably should have tried 365 but said F it, couldn't grip 375 in a double overhand, thought briefly about trying a different grip but I'll just remember my straps next time. Not looking to jack up a bicep.

Had some sprints and shooting planned since I don't run enough but it was raining like crazy. Bah!

Overall not a bad workout, disappointed in the 375 fail but I'll get it.

how do you figure depth on the quarter squats. to pins, adarq style? or just by feel? seems like an interesting thing to add in.

In my opinion there isn't too much sense in doing calf raises for such low rep ranges... the ROM is very limited and the TUT is very short for each rep in the calf raise. Compare the TUT of a rep (in time) of squats vs the TUT of a rep of calf raises... there's no comparison.

That's why it's better to go with 15-20 reps. As far as TUT goes (total set time) - 15-20 reps of calf raises is similar to 5-8 reps of squats I guess.

So you're isometrically holding the rep at the top for longer? Or just moving very slowly through con/ecc? I wouldn't recommend super slow reps for calves (or anything for that matter). Either way you must have incredibly strong calves to do that with 300kgs.

Holding top and bottom for a little, exploding up as fast as possible and letting it down slowly and controlled. I definitely don't want that weight coming down fast at all, happened once, Achilles didn't seem happy for a few days. That's how I try to do all my lifts (except speed squats), slow down and explode up as fast as possible while maintaining control. The way I see it is...train like everything is a 'jump'. You don't jump slowly so why lift slowly? Only difference is on the way down, with weights Ibtemd to err towards caution but practicing jumps I want to get into my plant as quickly as possible.

Hope that made sense, its late here lol!

Yeah that's nice. I don't train fast eccentric movement with heavy weights either, that's what the jump training is for! It's easy to fall into the trap of making every lift sports-specific but it's not worth it if the injury risk is increased.

But yeah 300kgs for even 5-6 reps for calf is very impressive. Keep it up.

Well...I've decided since I've been sick, ate like crap the last two days and only lifted once this week it shall be my deload week. Going to try another strength block starting Monday (tomorrow), need to set some goals or a time (week) limit for this block which I'll post tomorrow after some thinking. Nice to have a few days off but now I feel like shit for eating 'bad' (brownies and ice cream lol) and I'm ready to start a new.

Tues Oct 1 2013

BW at 173-175lbs. Eating cleaner again.
No injuries but major DOMS in the quads flared up mid day at work, slight glute soreness as well. Glutes went away and most of quad soreness did too during warmup. First day back on a volume cycle always has major soreness lol!
Good energy and focus. Ready to lift!

Warmups and jumps (jumps weren't "great" but ok considering quad soreness/fatigue)

Deadlift:
225x3 275x2 315x1 335x1
(worksets) 315x5 x5, x5 x5. Grip is really suffering, last few reps on last set were very difficult.

Jumpsquats:
50lbs x3, x3. BW x5.

Ham curls:
140lbs x6, x6, x5 drop set to 60lbs x12. I beginning to really like drop sets for assistance lifts!

Hang clean:
95lbs 3x3. Decided I want to start trying this as everyone raves about it in regards to power production. Starting very light with a 3x3 scheme to nail down some semblance of form.

Chest/triceps upperbody and core stability work. Added some new resistance band core stuff that was really tough. Very cool. Shot around for 15-20 mins afterward. Good workout but I'm probably going to be sore for Thursdays hoops with the guys lol! That's ok we'll see how it goes!