Adarq.org

Mon 4:00pm
Jun 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 6 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Cable Rows - One Arm
Paused reps top/bottom holds
- 100 x20

* gym was so packed this afternoon i had to use the power rack for my warmup sets. did the 455x1 in the cage but had to skip the backoff 405 because i have to give the cage back to the people using it. i could have saved their knees if i made it to the gym a little early.  they were lifting too much with so little ROM..
* first time in a while that i'm back to 4-1/2 plate strong only after 1 day recovery following a 4-night work week that ended 8am sunday morning. i slept sunday 9am-2pm, 8pm-11pm, monday 1am-10am. that is a lot of sleep. i was more worried of not being strong because of the extended fasting while i was sleeping.
* BW still in the 202-204. i got it as heavy as 207.5 snacking on macadamia and chestnuts. lost almost 3lbs sleeping 12+hrs. 

Wed 4:00pm
Jun 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 33 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
-8x45s x20

Cable Rows - One Hand
Paused reps top/bottom holds
-100 x20

* will go 425x1 top set for thur-fri-sat on my 3-day work deloads. my torso needs the rest too. legs did not struggle pushing 455 explosively from a complete pause but the mid torso collapsed more than usual. 
* beefing up my diet with more boiled eggs blended in water. drinking eggs is faster but still sucks.

oh my god boiled eggs blended in water. that is disgusting.

In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious

There is something very similar to this here in Romania and it's called "shut up and swallow".

But it's basically boiled eggs + polenta (apparently that's the name in English) + cheese, the end.

In a bowl:
6 boiled XL, eggs, mashed ( remove some yolks based on your cholesterol levels/diet balance, i remove 4 ).
2-3 slices of bread ( preferably whole grain ), chopped in little pieces.
200g of white cheese ( preferably lowfat ), chopped in little cubes.
2 tablespoons of extra virgin olive oil, raw
2-3 tablespoons of lemon
oregano, black pepper

Mix with a fork and then enjoy!

Easy, fast, delicious and very nutritious

what is wrong with you people. i'm gonna be sick. also lol at clarifying that the olive oil should be "raw." what's my alternative there? boil it first?

Sun 10:00am
Jun 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

Dips
Paused reps top/bottom holds
- BW x10

* i'm all out-slept today. slept 8-9pm, 11:30pm-3am-6am-9am. kept waking up but still managed to get back to it.
* i pushed that 455 from a complete pause easily but still got stuck at the 1/4-1/8 position on the way up because my mid-back was not able to hold its own. 
* third straight day of 455x1 and lifted it 6 of 7 days this week.  2 clusters of 3 days. mon-tue-wed, fri-sat-sun. got lots of sleep and good diet. my legs are so boss but my mid back might need that skipped day again tmrw even with all the sleep il be getting again later. might still try 455 if i feel like it after the 405. i need to squeeze in more air for torso support but i'm afraid i might overdo it and pop a vain or something.
* doing dips again for some upperbody push conditioning. will get it back to 30-40reps a set.

Tue 4:00pm
July 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 36 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
 
Calf Raises - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* lowerback feels alright now but did not have good explosiveness on the 405x1. need more rest.

Thur 3:00pm
July 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 37 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 3 light days and back to the 455s again. yesterdays 2-5pm afternoon nap before work helped a lot in minimizing fatigue from the shift schedule. got home, ate rice/egg and slept 8am-1pm-2:30pm. i was surprised to be strong coming from a sleep change from the first day of work. the 405 went up very explosively. BW 204 from all these steaks and eggs.