Adarq.org

Sat 4:30pm
May 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* 9:00am-2:30pm sleep. felt tired a bit. still skipping the leg press calf raise to give the lowerback some time off. BW calf raises here and there x20s.

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// 2nd workout skipped.

Tue 4:00pm
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10
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Mon 8:30am
May 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
* that weight loss from 202-204 down to 194-196 weakened me for almost 2 weeks now. the 405x1 this morning still feels heavier than usual. i did not intentionally go caloric deficit. i fatigued my back too much (from the smith calfs 495x20s) that i lost my top heavy set. got sad and did not eat right. lol.

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MON 5:00pm
May 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20 

Single Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* squats - still too weak for a 455 top set. feeling better each day that i eat well. BW 196-198. if i'm still this weak at dry 198-200BW, il change up the loading a little. use the 405s sparingly. but not yet.
* dumbell shoulder press getting easier with the 45x20s.

Wed 9:00am
May 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* deloading the squats now. i'm not getting weaker or injured but i'm also not getting any stronger. will go single daily squats until the weekend. will also take it easy on the leg press calf. will skip a workout whenever i feel signs of back crush fatigue.

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Wed 4:00pm
May 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10
 
Chins
Paused reps top/bottom holds
- BW x10

Single Arm Standing Shoulder Press
Paused reps top/bottom holds
- 45 x20

* plan to skip second workout did not work. woke up with legs feeling bloated. had to at least do the 315-365-405.  405x1 felt pretty good. it was light this afternoon. something i haven't felt in the last few days. looking good here.

Fri 4:30pm
May 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20
 
* BW consistent in the 198-200lb. higher carb intake doing its thing.

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no second workout. worknight wed-fri this week.

Sat 11:00am
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

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Sat 7:00pm
May 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Could you update me on your current goal?

seems like you're bulking up but i dont notice you going higher than 405x1

405x1 on maintenance / recovery days. 455x1 top set on strong days.

2013 goal is 2.3BW squat with 475 (204-208BW) up to 495 (208-212BW) if i can still put some mass without getting too fat. caffeine, fasted training and hill sprints for adipose control.

will cycle 8-12 weeks of speed/explosive routine at some point. if i can find time off work in the near future, i'm planning on taking the team usa bobsled combine to see how i measure up with the 5'10-6'2 power athletes.

nice plan, excited to see how u do at the combine as well

Mon 8:00am
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

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Mon 3:30pm
May 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* this 405x1 feels easy but still not as easy when i was doing the 455s. this is week2 day1 of no 405+ weights. will go 315-315-315 in the morning and a 405-435 tmrw. i miss the adrenalin of pausing with the 4 1/2 plates. need to get there again.

Now there's a goal! What other areas will you be working on? Power clean, 30m sprint, plyos?

the hill sprinting/prowler drills take care of the running part. i will eventually do more front squats / powercleans.

Wed 8:00am
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 2nd 315x1 felt smooth already. stopped there. BW 198-200lb

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Wed 3:30pm
May 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 BW 200lb
405 x1 x1
315 x1

Chins
Paused reps top/bottom holds
- BW x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* 440x1 from a complete pause. not very smooth on the way up. only had a few lbs over it. still not 455x1 strong. i was approaching 202-204lb when i was doing the strict paused 455s daily single reps 18+.. i was already at 25 singles.. then i messed it up - ate less while recovering from that smith calf lowerback fatigue/strain (495x20s)... dropped BW to 194-196. BW slowly creeping up again. at least only the squats had a setback. all other lifts are going strong. i'm pulling that 200lb full stack cable rows x20s.. first few reps feels like i'm rowing pink dumbells.

Quote from: Kingfish on May 21, 2013, 11:50:54 am

initially planned a 435 but i didn't like how the little 5lb plate looked.

 

* not very happy with todays 440 but id take that over a 445. 265,355,445... those double 10s look like a tank and makes the bar feel heavier than it is.