Adarq.org

Wed 8:00am
Mar 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0 - resting lower back

* work night starts tonight. short week, wed-fri night only this week. will take a 4-5hr nap til 2-3pm and do the afternoon workout. looking good for the 10th single of 455. planning on going at least 24 singles but will do more if the backoff sets don't get stronger at the same time.
* getting a little difficult getting BW to the 198-202 while eating 2x / day. too much food per meal - chicken, sardines and brown rice. i'm going caloric surplus but still making sure i eat as clean as i can - which means a lot more volume.

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Wed 3:30pm
Mar 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 10 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.8.4

Dip
Full ROM - Shoulder Width
- BW x0 - too many reps this morning already

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0 | 10.10 - resting / maintenance. lower torso beat
- BW x20 x20

* was still able to get the 455x1 top set today for #10 of 24. it put up a good fight. concentric still smooth but i felt this heavy weight more as the motion was noticeably slower than usual. will go light tmrw afternoon and probably top off at 435x1 because of my planned sleep deprivation from night work.

Thur 4:00pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 10.8.8.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* delaod workout. will not lift later. resting and doing my full time night job.

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//skipped

Thur 11:30pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Fri 2:00pm
Mar 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x30 | 20.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10 x10

* lower torso felt solid already so i continued with the heavy leg press calf raises. the back support works best when i set it to almost parallel to the sled.
* squats are all right. weak from lack of sleep. 405s did not give me any issues.

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//skipped

Fri 11:30pm
Mar 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

How long did it take for you to reach up to 40'?

4-5 years at least.

Sat 2:30pm
Mar 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 8.8.8.6

Dip
Full ROM - Shoulder Width
- BW x30 | 20.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10 x10
- 8X45 x20

Standing Vertical Jumps
Jumps Squats with Resets
25lbx2 4.4.2
SVJ x6

* went to another 24hr fitness gym with a bball court. the weather is so nice today. drove a bit further to get some sun.
* light squats went well. did some SVJs with resets holding a 25lb plate on each hand.  did a couple of jumps to see if i can still get this 196lb BW up. lol. i jumped as high as i was in my 170s. that is without a dedicated deload and no high rep SVJ practice. this is looking good.

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//maybe later if i feel like it. need to get back slee p. just got 4-6hrs sleep a day for 2 days already. im due for some long sleep now.

Sat 9:30pm
Mar 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Rep 11 of 24
425 x1 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x30 | 6.6.6.6.6

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

hey kingfish... can you help me with knee pain....  whats your program for knee pain?

i dont have olympic lifting shoes...  my knees started aching when i did narrow stance squats...

jumping is the problem kingfish!  i cant jump max effort.... coz my knees feels unstable...

i think i wrecked my knees while doing those narrow stance squats...

stop jumping. go see a doctor.

Mon 8:00am
Mar 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1 x1
365 x1

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

Standing Vertical Jumps
Jumps Squats with Resets
25lbx0
SVJ x0

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Mon 3:00pm
Mar 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
455 x0 Rep 11 of 24 skipped
425 x0 x0 skipped

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10  | 6.4

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* underestimated the fatigue from the 2 straight days of weak sleep. 196BW but was not able to get an easy 405. 440x1 from a complete pause. definitely still not 455x1 strong. will get another set of good sleep tonight and tomorrow morning. hopefully that fixes it. will change my work night workout schedule. i cannot afford to fatigue like this.
* cable rows and anything thing else thats mid-heavy reps were all right.
* skipped the squat back off 425s to really freshen for tomorrows top set. last 455x1 was on wed last week.

Wed 7:30am
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 x0 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0
- 10x45 x0 x0
- 8X45 x0

* morning workout at my work gym. have morning meeting. slept 9pm-2:30am. did not sleep again as i want to sleep more during daytime to minimize my sleep loss on my work nights. this is my 4 day worknight, wed-sat.
* will sleep 10:30am-4:30pm now. next sleep is not until thurs morning at 9am.  i'm going for my 455x1 12 of 24 later.

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Wed 5:00pm
Mar 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

*  did not get the 455x1. its not the BW. i'm consistently at dry 196-197 in the last few days. its not the lack of sleep. could be the irregular sleep pattern today but i've lifted good coming from on-off sleep like this. i got 455x1 top sets for 7 consecutive days a few weeks back. only thing different now is the other accessory lifts i've been doing. cut the sets to singles for the other things. will go deload with top sets of 440x1, 405 x1 x1 if i'm fatigued. will eventually stick with just the squats and ditch everything else.
* got the 440x1 today from a complete pause. did not really tire much after the missed 455x1. just like i said, if the bar did not go up explosively enough and slowed to a halt midway up, just ride it down and don't do anything stupid like fighting the weight.
* the eccentrics on my missed lifts are more or less the same pace. if a weight goes down too fast and almost uncontrolled (most likely due to fatigue), i don't even bother using energy to come up with a concentric effort. i just put it to the pins. vary rare but it still happens. most of the time, if the walkout feels like i'm carrying a weight thats 20-30lbs heavier than usual, i just put it back. 

Fri 4:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights.

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skip second workout.
Fri 11:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Sun 8:00am
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* not as sleep deprived as last week. got consistent 8:30-3:30pm sleep. not enough but not too little. form felt all right this morning. no muscle is fatigued. 1set for the other lifts helping a bit.
* will try to see if another set of nap this morning recharges me for the heavy top set.

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Sun 4:00pm
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x20 | 4.4.4.4.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* head supported barbell rows now to really preserve the lowerback. squats were feeling good but not good enough for the 455x1. did not even attempt it. 440x1 from a complete pause.