Adarq.org

Wed - 4:30am
Jun 20, 2012

Week 5 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385 x3|x3 [+1+1+1/+1+1+1] 90sec rest waveloaded

* did workout early because i have work tonight 7pm. prefer to lift after work at 8am and get sleep afterwards. lifting before work gets me tired towards the end of that day.
* deloading on the volume but used heavy-ish weight ~ 365/385 80/85%RM with a lot lesser tonnage. waveloaded the singles on a 6rep straight single-clustered set. started with 365 then 385, and stopped with 6 total reps combined. that might be enough to maintain coordination for at least another 24hrs. if i still add to the leg fatigue, might cut the back off total reps to 4 with 2 singles each weight. il use this template for a few days until i feel fresh again.
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.

Quote from: Kingfish on June 20, 2012, 09:29:18 am

* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.

Odd question time....how large are your upper legs and is it a struggle for you to find pants that fit?  I ask because my legs are too big for most 36" waist pants and I'm sure your waist is considerably smaller & your legs more or less the same size as mine.

jumping in even though you didn't ask me because i have this problem. my solution is to buy a waist size up (32 instead of 30 -- i have a small waist) and have the waist taken in at a tailor. doesn't work as well for jeans because getting the waist taken in makes the pockets look funny, but for dress pants or khakis it's fine.

Thur - 4:30pm 2/2
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* so much for taking a deload. lol. did 2nd workout of the day because it felt like a good idea at the time. i was strong and my coordination is also there. could have made 425 but not yet in 440+ strong. this template might really work as long as i don't over do it.
* working out after work is also not a good idea. i had a brief nap in the leg press between the clustered sets of calf raises. calves feeling a bit better but still too sore to even think about running. squats with dead calves still works so il still continue abusing them.

^ those thick foam padded 45 deg leg press with the extended head support can get too comfortable sometimes.

Fri - 1:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* getting stronger little by little. leg recovering nicely. might try doing 2 singles on 365 then 1x singles on 385/405 to really not use too much effort in the maintenance lifts.
* daily calf routine still going. plate loaded seated calf + leg press calf raises for soleus and gastrocs. i favor training the soleus.

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Fri 2/2 - 9:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* 2nd workout for the day felt much easier than the first. i'm not really planning on lifting 2x on a deload but it just felt right to lift again after 8-10hrs.

Sun - 3:30pm
Jun 24, 2012

Week 5 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* was not able to stop myself from dunking today. did 5 only to minimize impacts. jumps felt good again. squat template now routine and doable even with only 4hr sleep coming from a 13hr night shift.
* dumb idea but i removed the squat safety pins on this workout even up to the 405s to motivate me a little bit because i was feeling sleepy, slow and just not really into it. excited the CNS a little that way.

Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.



Tue - 11:00pm
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.

Thur - 7:30am
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* still lifted 405x1 but eliminated the backoff singles. 3 sets of 20 clustered reps for soleus work.  

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Thur - 4:30pm
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* lifts felt 10-15lbs lighter than the morning. still a good deloading routine. calf work again but still no tightness or soreness in the soleus. these muscle are hard to kill. takes too much reps. i used as much weight as i can as long as i can get to and pause at the full top ROM.

Sat - 9:30am
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* very strong this morning. got 20-30lbs over the 405. might be stronger in the afternoon as the morning lift is usually the weaker of the two. daily soleus work with in the plate loaded seated calf raise.

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Sat - 8:00pm
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,420 +1]  30-60-180 sec rest per +

* fatigue after almost 2 weeks of deloading is dissapearing nicely. not so much effort getting the 420x1. was really planning on doing another 405 top set but it just felt too easy this time. it was either 420 or 425 but decided to make sure i don't overexert too soon. i will do another 2 days of 405 top set and then go 90%+ again on the third day. will go for 430-440 on next very heavy day.