Adarq.org

Thur 8:00am
Nov 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
- 70lb x0

* no sleep after working my shift. weighted chins still felt good. x6-8 reps doable in a few more workouts. i should be stronger in the weighted dips but i'm not really a big fan of chest work. i'l do the dips for the triceps but not really looking forward for it. i prefer the chins for my upperbody compound.

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Thur 4:00pm
Nov 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0
- BW x40 x40

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x5
- 70lb x3 x3 x3 x3

* doing more weighted chins with 70lb. did not do much squats - resting it. weighted chins hit the spot right now while the squats are kept minimal. i can still continue beating myself up with a heavy compound lift and not burn out.
* BW at 176lb.. 80kg even sounds all right.

Hey man
do you mind helping me with my squats.

cannot help without seeing your form. post a vid. probably a better idea to ask lance/darqui. those are the qualified trainers here.

Fri 4:00pm
Nov 30, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345x3 

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0 x0
- 675 x0 x0 x0
- 765 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5
 
* skipped the morning workout. did not feel as fresh after the 13hr night shift work. too much rain also. the urge to sleep was strong.
* squats this afternoon was very strong. could have gotten 425 at this time. if i hold myself to 315x1s in the next 2 days, i might go for 425 this monday. that if i don't burn myself out with very heavy calf raises.. which i'm due soon too.
* weighted chins using a neutral grip is really adding mass to my forearms too.

Sun 7:00am
Dec 2, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
140,160,180 x10
200 x6 x6

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Sun 4:00pm
Dec 2, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x3 x3

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
180 x10
200 x8 x8

* paused rep squats are fully recovered now. weighted chins still at 70lbx3 but got another extra set. my goal of 45lb x20 refers to a straight, non-clustered set. im probably at 45x6-8 right now max. need to get a lot more stronger.
* the weighted chins are really getting my back stronger. i repped the low cable pull at max weight ~ 100lb effective weight x10 paused reps. lowerback not getting fatigued as my non-pulling arm is bracing me nicely.

Mon 6:00am
Dec 3, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x10

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x20 | 5.5.5.5

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

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Mon 4:00am
Dec 3, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 50lb x0
- 70lb x3 x3 x4

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* mid/lower back not as strong as i thought. low cable rows did some damage.

Wed 6:00am
Dec 5, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x0
- 25lb x0

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

* squats tiring again. will deload to 315 x1 x1 for a couple of days.  chins with 90lb starting to feel more comfortable. grip does not have enough time to fatigue first. everything fatigues at the 2nd full rep. all reps with straight / no kipping legs, hands to shoulders top ROM.

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Fri 8:30am
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10

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Fri 5:30pm
Dec 7, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385x1
345x3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x2

Rows - Single Arm, Low Pulley
Paused Reps, Top/Bottom holds
x0

Standing Shoulder Press Dumbell - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x6 x6

* just getting the volume up on the shoulder press. single arm to lessen load to back and for that extra top ROM. free hand braced to a shoulder level post. not sure of weight/rep goal yet but 80-100lbx4-6 sounds like a good mark. doing these instead of the weighted dips. these single hand press feels a lot more comfortable as my upperbody compound push (weighted chins for pulls) instead of the weighted dips. can't have too much tricep/shoulders either. the less chest the better. no more dips.
* skipped my heavy calf raises. this is my 4-day 13hr long work week nights.. need to take it easy.

Sun 7:30am
Dec 9, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x5 x5 x5

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10
50lb x10

* noticed on the 50lb dumbell press that my right arm is noticeably weaker than my right. need to do more of these standing shoulder dumbell press to balance things out.
* calf work was not so bad but not very coordinated either. too much skipped days. i was able to do clustered x10s last time. just stopped at x5 to make sure i don't over-exert when the motion does not feel very smooth. best was a x6, sub 60sec rest.. then another x4 for the clustered 10s. will do that either this afternoon or tmrw.

got a new pair of adipowers to add to my WL shoes collection.



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Sun 4:00pm
Dec 9, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x1x1
345,385x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 x0

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x10 x10