Adarq.org

April 26 - May 2, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun April 26

315-365-405
315x4 no-pause
seated calf raise soleus 3x45lb+25lb x24 x20+4
chins 90lbx2

Mon April 27

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, 3x45lb+25lb x20+4
chins 90lbx2

Tue April 28

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 20+4 16+6
chins 90lbx2 bwx20

* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

Wed April 29

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb 16+4 12+6

Thur April 30

315-365-405
315x4 no-pause

Fri May 1

315-365-405
315x4 no-pause

Sat May 2

315-365-405
315x4 no-pause
seated calf raise soleus 4x45lb x16+4, x12+8

Quote from: Kingfish on April 28, 2015, 01:43:00 am

* left elbow still broken from the dips months ago. cannot do any form of upperbody push without making it tender.

  yikes

i hate dips. but when i start doing them, it feels great. then i do daily 30-40s. then i get tennis elbow. will really commit to not doing stupid volumes after my left elbow heals. il give it until july. weighted chins are still not affected.

May 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 194-198lb.

Sun May 10

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4, x18+6
seated db shoulder press 40lb x10 x10 x10

Mon May 11

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
seated db shoulder press 45lb x10 x10

* i was doing 8-10plates of smith calf raises for 6-10 reps before. doing 3 plates with fuller range of motion is more bang of the buck.. aiming for 24 reps before i add more weight. i was doing the 8plate + before with pause and a good ROM but the 3 plate ROM feels like at least another 1/2" higher.

Tue May 12

315-365-405
315x12 no-pause
calf raise smith 315lb x16+8, x12+8
seated db shoulder press 45lb x10

* felt very strong with the 405, did higher volume with 315s. i was doing 315x16-18 when i was topping out at 455. 16 was doable today. could be 440x1 paused at this  BW194lb.
* left elbow still not 100% but the deload on the chins is helping fast. full ROM already there without any pain.

Wed May 13

315-365-405
315x8 no-pause
calf raise smith 315lb x20+4, x12+8
bw  chins x20

* im doing the chins with both elbows with the same bottom ROM. it was a bit tender before so i was tilting a little at the bottom because i cannot fully extend the left side. 20 was not very difficult. could get to 24 at some point.

Thur May 14

315-365-405
315x4 no-pause

Fri May 15

315-365-405
315x4 no-pause

Sat May 16

315-365-405
315x4 no-pause
calf raise smith 315lb x20+4
chins bw x20

why dropping max weight, if you're feeling strong?

Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?

I read an interesting article on the bulgarian method that goes into some detail about the psychological effects of how hard you try to lift... they squat to a daily max WITHOUT any kind of mental arousal. the idea is that the CNS will not burn out if you are not very mentally aroused for your lifts, yet you are lifting 90% or more every day.

i cant find it now, but maybe youve heard of this? Related:

"In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself."

oh god it's so beautiful.

2.4x bw paused atg squat....
 
whats your ratio now?

405 / 192bw = 2.1

not doing anything very heavy but 2.3 using 440lb is doable also.

im not seriously leaning out so not really a good time to check squat ratios.