Adarq.org

Sun 12:30pm
Sept 8, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x0 
425 x1 Rest 2 | on-off: 5-2,

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | BWx30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 6

* 5+3.5 hr sleep. BW208. was pretty sure id get an easy 455 today. i underestimated the fatigue on my lower quads supporting volumes of  10x45s leg press calf raises. i was  doing 1-2 rest days only on the calf raises even though i started using the 10plates recently. the 405 was smooth but something did not feel right in my VMO area. good idea to put the pins before the 455.
* i did not even fatigue my mid-upper back on the 455x1 because my legs where not even strong enough to get me to the sticking point. i usually come back very strong after 2 days rest. if my legs are still tired tmrw, it will be my first 3-day rest in a long time.
 

Fri 4:30pm
Sept 6, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 2 | Rest 8

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* 4+2 hr sleep. BW206-208lb. the 455 felt like a routine warmup weight. happy to maintain this 206+BW lately. i did this 455 on my 5th straight heavy day with a weak 6hr sleep. i will force an 8hr+ sleep tmrw to catch up for the last 2-3 days.

Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

relax. if i tried another max rep the day following a grinding lift, i will miss the lift and will add a lot of unnecessary fatigue. i've done this before and learned from the experience. slow and consistent keeps me not broken.

 

Wed 12:30pm
Sept 4, 2013

Full Squats - Paused
470 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
470 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 11hr sleep in clusters of 5-4-2. preparing for my 3day wed-fri work nights starting later. would be really good if i can still force another 2hr nap later. got strong sleep and diet. i recovered nicely from the 465 yesterday as i powered thru the 405 easily.
* used 470x1 today and got it too from a complete pause but it took a lot out of me. 465 is a good daily repeatable for now. i can't lift this 470 again tmrw even if i get my usual strong sleep and diet. too early. need to stabilize my weight at 208ish. im still 206empty. will probably go for another 24+ singles of 465.
* planned on doing the calf raises and dips but lost interest in anything after the squat. can't fatigue myself too much because my next sleep might not be until 8:30am tmrw.
 

213.6kg 470x1 Day 1
<a href="http://www.youtube.com/watch?v=ZgZMtYm1seo" target="_blank">http://www.youtube.com/watch?v=ZgZMtYm1seo</a>

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
<a href="http://www.youtube.com/watch?v=OK24if_JASw" target="_blank">http://www.youtube.com/watch?v=OK24if_JASw</a>

210KG 465x1 Day BW206-210
<a href="http://www.youtube.com/watch?v=OFQFOq5BkFs" target="_blank">http://www.youtube.com/watch?v=OFQFOq5BkFs</a>

Mon 12:30pm
Sept 2, 2013

Full Squats - Paused
455 #77 29/38 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
10x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 9hr sleep. BW 206-208lb. 455x1 went up smoothly ~ 15lbs over it. i will use 465lb tmrw and take a vid. it might be a better idea to keep top singles to 425s even on strong days and after rest 2, use 475. only thing is, if i dont get the 475, i used up 3 good days for that. il rather do it slowly but surely.. 465 first and il see where it goes.
* after 5 skipped days of cable rows, i was able to go straight to 20 paused reps without much trouble. i usually reset at rep 16 to shake off my weakened grip.
* calves found a way to get stronger again. been doing 10x45s each side and its starting to feel doable to go straight to rep 16. usually reset at rep 12-14.
 

Sat 3:30pm
Aug 31, 2013

Full Squats - Paused
455 #76 28/36 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x0 
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
Rest 3 | Rest 2

Cable Rows - Standing One Arm - Paused Reps
Rest 4

* i messed up. i was too lazy to force feed myself this morning. took whey protein shakes instead. also got ~6.5hr sleep. the 405 was still fast enough to go for the 455. i was short only a few pounds to make it pass the sticking point. could have tied my 7-Day 455 PR but got overconfident and did not eat well. i could have made it even with the incomplete sleep. i just can't do those two things together..poor sleep and diet. did the 425 after with no problems. my last solid food dinner was at 12midnight and did my workout ~ 15hr fasted. i was still very close on making the rep.
* i got so frustrated that i really thought about taking some time off on my 4th night of work to sleep ~ 4pm-10pm after this double turkey dinner and get that 455 rep today. relax. il just count it to experience.. again.
* i will get the 455 tmrw. i know how to move this weight. i just have to make sure i don't go stupid like today. went to costco for two orders of baked turkey. i still don't have that strong appetite to eat but was able to finish both + a protein shake.

Thur 3:30am
Aug 29, 2013

Full Squats - Paused
455 #75 27/34 on-off 7-2,4-1,3-1,4-1,3-1,1-1,5 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 5

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest1 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* BW 206-210lb after some serious beef/shrimp+pork burrito last night. ~ 7hr sleep after being awake for almost 19+hr. i was not really expecting much going to the gym but after that 405 just got up strong again, i can't complain. did another routine 455.

Tue 11:30am
Aug 27, 2013

Full Squats - Paused
455 #74 25/32 on-off 7-2,4-1,3-1,4-1,3-1,1-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 2 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* did not do good on the sleep. >8hr. there was some guy water spraying the condo for painting prep. i still know that il get the 455 today because i still got 6.5hr with some 10hr+ the previous day. if get the same sleep again today,  tmrw is going to be at least -30lb strong. will make sure i recover from this specially on my non-work day. i should be fine. todays 455 got loud a little bit but was still ok.
* im doing stricter pauses on the cable rows. i get a lot stronger if i twist my torso a little to really give the rhomboids good leverage when starting the pull.