Adarq.org

Since Ive been away youve become an absolute best. Love reading your journal man.

thanks. consistency and common sense goes a long way. I'm at 4yrs this weekend with the daily squats.

Ive noticed that. How do you moderate that? when do you go really heavy and add volume as to not over tax yourself for the next days squats. Ive read up on squatting daily and it has major backing and legitimacy. ive been doing an every other day approach myself (since beginning of june, and have had good results with it)

So if you could  you briefly explain how you work this, id appreciate it, .

trial and error. keep an honest workout journal. give body time to adapt to something (a heavy PR single or volumes).. before you take it to another level again. if your lifting goes backwards.. find patterns and do not repeat them. do PRs repeatedly but smartly so you can mentally overcome the weight.

if you have time to lift very often, you can afford to be more conservative in your efforts.. the next set is only hours away anyway. 

I know you have no interest in running jumps and don't practice them, but have you tried them here and there just for fun to see how high you get?

DLRVJ and SLRVJ? 

It'll be interesting to see how high a heavy, but very relatively strong guy who trains squats + SVJ for the most part does in a SLRVJ.  Or to see if the SLRVJ actually regresses from the added weight + not practicing it, despite the significant strength gains

i'm too heavy for those. the single leg RVJ is a tendonitis waiting to happen.  i stay way from it. even at my leanest, i was still 170lb.

Aug 30 - Sept 5 , 2015

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

BW 190-194lb.

Sun Aug 30

315-365-405
bw chins x20
one arm cable rows 60lbx20 x20
seated calf raises 225lb x18+6

afternoon workout skipped. dommed myself with the rows. 2x20s not a very good idea. felt good at the time though.

Mon Aug 31

Morning
315-365-405
bw chins x16+3+1
standing one arm cable rows 60lb x20
calf raise seated 225lbx20
incline press barx10

* midback still wrecked from the multi 20s yesterday. will sleep good today and will squat either a heavy single or volume later.
* need to start doing upperbody push again. im enjoying too much upperbody pulling and need to balance things out. dips give me tennis elbow. standing press tires my back. i'l do incline bench and hopefully I don't start to look like a muscle head. the incline press targets mostly front delts and triceps anyway. clavicular chest is not really a bad thing IMO. makes you look like a boulder without having gymrat chest.

Afternoon
315-365-405-440
bw chins x20
standing one arm cable rows 60lb x20
calf raise seated 225lb x22+2

Tue Sep 1

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx16
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
315x8 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 3/2 reps)

* feeling good with the incline press so far. could be stronger in the squats today but did not get midday nap.

Wed Sep 2

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx18+6
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Thur Sep 3

315-365-405
315x4 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Fri Sep 4

315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 x10 (clusters of 6/4/3 reps)

* getting more reps on my inclined press. will aim for reps using 135lb. i should be ready for 8-10 straight reps in a few more workouts. x20 rep straight set is a good goal.

Sat Sep 5

315-365-405
315x4 no-pause
standing one arm cable rows 65lb x20
incline press 135lb x10 x10 straight sets. no-pause
seated calf raises 225lb x20

* forgot to add.. the clusters of 6/4/3/2 I was doing days ago on the incline press were all paused reps. I was learning the movement and it worked nicely. Got 10 regular reps today and it was not really a struggle. Will continue using 135lb until I can get this to 20 reps.

you put the pulley low for the rows, right? how low?

lowest possible so i can plant both legs + free hand into a tripod. pulling cable with elbow+wrist+shoulder aligned horizontally (with the resistance/cable)  made so much difference making the movement more natural and effective.

wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?

no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.

like this? https://www.youtube.com/watch?v=6W6EeODUgto

bracing is similar but the top ROM from the way I do it is not to the side but towards the deltoid head with the forearm and bicep of the pulling arm in full contact.