Adarq.org

Wed 11:30am
Aug 28, 2013

Full Squats - Paused
455 #75 26/33 on-off 7-2,4-1,3-1,4-1,3-1,1-1,4 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* wed-sat night work starts today. got a routine 455. 8hr+ but still alright. might not be enough to carryover to tmrw. i will most likely be tired after staying awake from 10am tue and sleeping sub 8hrs the following day wed at 8:30am. thats ~ 22hours of no naps. sucks. i was able to get 7 straight days of 455 thru the work nights because i was able to force an 8:00am-5:30pm sleep. hope i can do that later.
* calf raise leg press now at 10x45 plates each side. still got to rep 14 with strict pauses and full ROM. got the remaining 6 after a few seconds of shaking it up. i know to move up the weight when i can maintain the full ROM with pauses at ~ rep 16+. 

Mon 2:00pm
Aug 26, 2013

Full Squats - Paused
455 #73 24/31 on-off 7-2,4-1,3-1,4-1,3-1,1-1,2 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 2

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* another routine 455 after getting 10hr+sleep, strong diet/BW and not much stress. it was a silent lift without a grind but still slowed down halfway up like any 95%RM+ weight does.
* having gone thru 70+ singles of this 455 and also getting these 24reps in a month - one simple thing i can say before i go heavier: i make or miss a 455 rep purely due to the amount of initial power i can put on the bar after the pause. with my squat style, it will most likely be coming from the quads and glutes while everything else just do their best to not leak that power.  if i fail midway because it appears that my back collapsed, it is not my back. it is simply due to not having enough power out of the hole to unfold everything fast enough. if the back is not unfolded fast enough, that 455 is not forgiving and will just go back down. 
* getting stronger out of that pause will only come from adding more muscle mass at this point. the paused rep makes it very simple. at 206-208BW, just like i predicted - 455 becomes ~2.2BW. something i can do routinely without burning out or getting  broken.
* problem i have now is how to increase lean mass without getting very fat. 475lb becomes 2.2BW at ~ 216lbs. i will not be doing routine 215kg paused squats anytime soon.
down the line, a 495lb (225kg) squat is ~ 2.2BW at 225lbs. with steaks and eggs, probably at least a year for the 475..
* in terms of my explosiveness / vertical jump, its just a matter of finding time to add volumes of the SVJ skill work. the time to produce so much force quickly at that disadvantaged position on the hole is pretty much a good neural training anyway in dishing out so much in so little time.


 

Sat 4:00pm
Aug 24, 2013

Full Squats - Paused
455 #71 22/29 on-off 7-2,4-1,3-1,4-1,3-1,1-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 3 | Rest 1

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

* <8hr sleep again. did not feel very strong. topped at 425. will get the 455 tmrw. il have all the time now to catch up on sleep.

Thur 3:30pm
Aug 22, 2013

Full Squats - Paused
455 #70 21/27 on-off 7-2,4-1,3-1,4-1,3-1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
Rest 1 | Rest 6

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

* <8hr sleep. did not feel very tired but did not get a very strong 405. 425 was good for today. i had 7 straight dasy with 455 a little over 3 weeks ago. i got that because i was still able to get an 8hr+ sleep in even in  my work nights. that extra 3-4hr sleep on top of the 6hr does so many good things.

Wed 12:30pm
Aug 21, 2013

Full Squats - Paused
455 #70 21/26 on-off 7-2,4-1,3-1,4-1,3 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 10hr+sleep. was surprised to be very strong today coming from a weak 455 yesterday. 405 went up so easily. could have left the pins out on the 455 (to not think about tapping them). silent and smooth 455.
* strong also on everything else. skipped the dips again.

Mon 2:30pm
Aug 19, 2013

Full Squats - Paused
455 #68 19/24 on-off 7-2,4-1,3-1,4-1,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 3

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 10hr+sleep. got a little worried because something in my lower right knee felt strained. got it from the calf raise leg press. wanted to make sure that i really put the weight of the sled to my hips. might have overdone spreading my quads and probably did not lock my knees firmly. it was irritating to bend my right knee at night because something in the lower right area is tight. my lowerback did not feel crushed but id prefer that strain over this knee thing.
*  pins where already on the cage so i did not bother removing them on 315 just to make sure in case i collapse my right knee. did not feel that tightness anywhere in the walkout and on the rep. got another good 405 and a silent 455. a routine lift coming from a rest day and with 10hr+ sleep. skipped the dips. i'm looking to big doing those.

Sat 11:30am
Aug 17, 2013

Full Squats - Paused
455 #67 18/22 on-off 7-2,4-1,3-1,4-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 4

Calf Raise - Leg Press - Paused
Rest 4

Chins | Dips - Paused
Rest 1

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

* 405 was stronger than yesterday but the 455 felt just as annoyingly heavy. good thing that i'm working tonight. forced deload to 425x1 if i don' get my 10+hr sleep. BW still staying at 206lb.
* cable rows maintenance at x20 reps getting to x16-18 straight paused reps before my grip gives out. shake hands for a few seconds and get the remaining reps.

Fri 11:30am
Aug 16, 2013

Full Squats - Paused
455 #66 (17/21 on/off 7-2,4-1,3-1,3-0 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
Rest 3

Chins | Dips - Paused
BW x20 Day 2 | BW x30 Day 1

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 3rd week of consistent 455s. straight days - rests: 7-2, 4-1, 3-1, 3-0.
* 10+hr sleep again today with no night shift schedule stress. todays 455 got loud. got it up without straining my back but it was not comfortable. i will have another chance of full sleep and recovery until tmrw nights 7pm-8am work. i might go for 455 again only if the 405 is very strong. will minimize near-max efforts like this. not healthy in the long run.
* cut down reps on the dips form 40 to 30. chest getting too big. triceps can get as big as they want. torso as vertical as possible on dips.
* leg press calf raise can wait also. that thing will almost always give me that crushed lowerback feeling. makes it uncomfortable to sleep and get out of bed. makes lower erectors stiff but not disfunctional. just feels tight until i get some blood going in there.