Adarq.org

Sun - 8:30am
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

---------------------------------------------------------------------------------------------------

Sun - 5:00pm
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs are tired. time to take it easy (no more 3-4x / day squat).. a couple of days of just 2x with good food should get me back on track.
* calf work is alright. did not get top ROM at rep 10 at some sets and had to drop the machine again to take the weights off.  

^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.

Mon - 8:00am
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs feeling recovered now. 405 did not give me any problems.

---------------------------------------------------------------------------------------------------


Mon - 7:00pm
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* was surprisingly very strong. would have gotten a strict 425x1.  the calf raises were also a lot easier. might add another 10lbs soon.

my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.

oh, i assumed 90 = parallel.

i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?

my joints are doing just fine. no injury or any near-injury incidents even with 1-3x/day squats with 400lbs+. did 4x squats in a day also the other day and same thing. just a little muscular fatigue but thats about it. less than a couple of weeks to go and the end of this month marks my 1-year every day squat routine.

this is the advantage of the paused rep squats. it saves the joints. muscles take the beating. it also trains you to be very explosive at the start of the movement, otherwise the bar will tell you it doesn't want to go all the way up.

Wed - 3:30am
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16

* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol

-------------------------------------------------------------------------------------

Wed - 5:30pm
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

I also started to do one-arm cable rows but seated.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

That Nike is exoticly nice, where did u get them? must be expensive eh

Fri - 4:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 30,30

* will only lift 1x today due to work schedule. soleus getting strong again. will bring lifting gear to work just in case i have some time before mid-night lunch. probably skip it today.
* will log the BW dips just to make sure i don't over do it again and break something like a few months back (may 2012) - some small right inner pectoral muscle got strained because i did a full ROM with a bit of speed IMO while i was still cold + the repetitiveness of 30x2 most of the time.
* my one hand standing low cable row is now at 160lb x10. +40 more and i'll max the stack. probably just go for reps on this one while going heavier on my head supported curl bar rows. grip still sucks but don't want to use the straps. can't have too much forearms too - i do my curl bar rows with an open thumb for more forearms. sometimes, i do the warmups with partially opened grip. those really get my forearms boss.

---------------------------------------------------------------------------------------

Fri - 11:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 20,20

* no sleep, no strong diet. 385 was easy. lost interest in the 405 after the standing with the weight part did not feel solid. not enough stomach mass to keep everything solid. too empty but can't eat too much post workout today because of possible food induced sleep when im about to start work.