Adarq.org

Mon - 1/2 7:00am
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.

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Mon - 1/2 5:00pm
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

Back up Cluster Reps [Rep/Set]
          Wed                    Thur                      Fri                       Sat                      Sun                        Mon                      Tue
W1     325x10[4222]       350x10[2x3,1x4]    350x10[1x10]       350x10[1x10]       375x10[1x10]          375x5 [1x5]x2                     
          325x20[1x20]                                   350x10[1x10]                                                               375x5 [1x5]x2

* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.
  

Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...

Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...

no squat breaks for me. been squatting daily for almost a year now. low bar out of the question. got the GHR for the p-chain.

Quote from: hyperdunk1 on May 28, 2012, 04:58:17 pm

do you use the foam padding?

Hahahaha

the only time i use a foam is when i do head-supported barbel rows to get my back good blood flow. some high reps here and there.

Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

Back up Cluster Reps [Rep/Set]
Week 1
Wed
- 325x10 [+4+2+2+2]
- 325x20 [1x20]
Thur
- 350x10 [+2+2+2+1+1+1+1]
Fri
- 350x10 [1x10]
- 350x10 [1x10]
Sat
- 350x10 [1x10]
Sun
- 375x10 [1x10]
Mon
- 375x5 [1x5] x2
Tue
- 375x10 [1x10]
- 375x10 [1x10]

* playing a bit with the warmup ramping and i was a little surprised that a 2nd single of 400 after 30sec worked too though it did not carry a strength benefit from the first rep (compared to all the lighter weights where the 2nd single feels a lot easier and lighter). all warmups maxed at 2 reps.
* mid-end reps on the 375x10 singles felt easier even though fatigue was adding up. if this template is repeatable without really digging deep, id probably use this for another 8-12weeks before i mix it up again.

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Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375 +1+1][400x1]
- 375x10 [1x10]

* did not repeat the clustered single on 400 that i did this morning. no need for that as a warmup/potentiation. the succeeding single cluster did not benefit at all and probably will really tire me out quickly.
* first week of multi clustered backup sets will complete tmrw. will stay with 375x10 singles for this week. 2nd week - might go with 375x10 with a bit of a waveload ~ 1121-1121 straight set. go with 375s until i can get 375x20 [2x10]

Thur - 1/1 6:00pm
May 31, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* little bit tired from accumulated 375x20s daily. was able to lift 1x yesterday due to work schedule. noticed that even with long sleep and big time gap from the previous workout, my coordination was still there using this higher volume lifts. it can also be from the quick warmup clustered reps - whatever it is, its working. got 400x1 twice again. 

Sat - 1/2 10:00am
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* this is by far the weakest ive felt this week (judging by how i lifted the 400), but the heavy 400x1s still got up without really decaying too much to a crawl. IMO, the warmup really has something to do with it - i benefit more from quick rests and low reps. 225-275-325 gets sub 2 mins between sets, and the 325+ ~ 4-5mins. the heavy single clusters of 375-400 is ~ 45-60secs
* singles 1-4 of 380 were heavy. when i got my breathing going and really gulping down air on the mid-high singles, it got a lot easier. rep 10 felt like 20-25lbs lighter than rep 1. i could have gone to 14-16 or even 20 after i got my blood boiling nicely.
* i need to really learn how i can maximize the warmup effect without it fatiguing me too much. might lift again later if i feel like it.

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Sat - 1/1 6:00pm
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* felt a lot stronger than the morning workout. got the 380 singles x10 convincingly. might try 390s x4-6singles tmrw if i wake up strong again.
* BW at 170-172lbs. SVJ 2-hand dunking cut down to 1-2 day/week. did one session today post workout but only did 6max jumps. ligaments in the knees are still holding strong without the tenderness i usually get from high intensity squat volumes. paused squats really helps in minimizing joint wear and tear.

Mon - 4:30pm
Jun 4, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* now legs and back are sore. time to backoff a bit with 1x a day lift unless i find a way to sleep more to get better recovery.