Adarq.org

Sun 11:30pm
July 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #47 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #47 Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest 1

Chins
Paused Reps - top/bottom hold
Rest 1

Dips
Paused Reps - top/bottom hold
Rest 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Day 1

* more whey protein shakes post workouts. been holding BW204 for a few days. 455x1 smoothly again today. got rid of the backoff for now. will just continue with this top set focused routine.
* cable rows - my grip was strong for x18 reps until i had to shake it out for a few seconds and get the last 2.

Fri 4:30pm
July 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
455 #45 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2

Calf Raise - Leg Press
Paused Reps - top/bottom hold
10x45s x20 Day 2

Chins
Paused Reps - top/bottom hold
BW x20 Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
Rest Day 1

* i was expecting to get at least 14-16reps straight on the 10x45s calf raises because i'm usually strongest on the 2nd consecutive day following rest days. only got to full paused ROM at 10 reps. had to reset and get the remaining 10 staggered into 6+4. moving from 9-10 plates is so much heavier than the increase from 8-9 plates.
* 425x1 form was pretty good for a weak day. would have maxd at 440 today. other weak days feel like 430-435max.
* i talked about losing my top heavy single (455) weeks ago because of a back strain from the 495x20 calf raises on the smith. i was not using very heavy top singles for 1-2 weeks because of the compounding setbacks - dropped 2-4lbs BW and most important was my subpar core stability form on max single. probably due to lack of practice, i did not tighten my core as much as possible. thats the difference of almost 20-30lbs on my max full squat single. stuffing as much air in my belly as possible, and then pushing against a closed airway. waist line will be as big as possible. no belt. just stretch skin and hopefully you don't burst.

Wed 2:30pm
July 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #45 Consecutive Day 4

Calf Raise - Leg Press
Paused Reps - top/bottom hold
Rest Day 1

Chins
Paused Reps - top/bottom hold
Rest Day 1

Dips
Paused Reps - top/bottom hold
Rest Day 1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20 Consecutive Day 1

* lifted early today after a 11pm-6am, 8am-12pm sleep. will take another 2 hr 4pm-6pm nap before my 7pm-8am work tonight. 405x1 was not slow enough to not use the 455. this is the last consecutive day of the 455. my back was not very strong holding the 455. will take at least 2-3 days to recover from this.

Hey KF, I know this may be a stupid question...but you have obviously been able to squat for a very long time with some heavy weights and stay healthy.  Other than proper form, is there anything that you do in particular that you think helps you out? Like do you stretch, do other leg exercises like GHR's etc.? 

nothing out of the ordinary. when i was doing high volumes, i was sleeping with a 2XU compression tights. seems to help at that time for recovery. i supplement with creatine and whey protein (~100+ grams protein/day from shakes)

i rarely get broken because i don't do stupid things specially when i'm fatigued/tired.

I agree with that. I think they overemphasize "soft" stuff like coffeine and stuff like that which is kinda weaksauce. To be honest, I am pro-PED. Just legalize them and be done with them.

see world's strongest man. level the playing field and watch 150kg+ men move very heavy things. 

<a href="http://www.youtube.com/watch?v=fnQoWTrWZi0" target="_blank">http://www.youtube.com/watch?v=fnQoWTrWZi0</a>

Sun 10:00am
July 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #42
405 x1

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

Dips
Paused Reps - top/bottom hold
BW x20

* was not able to take a vid. too many people giving me that "what the f*uck did just happen there look".. this is usually what i get for not going on my usual schedule. 405 was explosive but not the strongest. got the 455 smoothly but not as fast as i was expecting coming from 2 days off. probably the fatigue from the work nights.

Fri 4:00pm
July 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1 Rest Day 1
425 x0

Dips
Paused Reps - top/bottom hold
BW x30 Day 1 of 2

* been a while since i was this weak. i did not complete the 425. i knew that i was weak because the 405 already felt a lot heavier. i was not completely alert/awake coming from an 8:30am-3:30pm day sleep. i just thought it was just me not warming up properly yet. was a very good idea to put the safety pins after the 405. the 425 went up but slowed down too much. i am not going to fight this and lose a 455 next time because i wanted to save this rep.  i probably would have gotten the 425 on the 2nd attempt because the first one woke me up. that would be a near max and unnecessary. on a good note, i did not strain my back because im weak overall. i went down evenly after everything gave up at the same time.
* i ate right but did not have enough sleep. tuesday sleep was a very good 12+ hrs. 455 on wednesday but no post workout sleep and the following sleep is sub 10 hours.
* dips starting to feel good now.  il aim for x40 reps in back to back days max. 3 day max on calves and 2 days max also no the chins/rows.
 

Wed 11:00am
July 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 3

Dips
Paused Reps - top/bottom hold
BW x20

* did an early workout  like last week. i'm able to minimize the fatigue from lack of sleep if i get a good 3-4hr afternoon nap before my 7pm-8am work sched. sleep post workout is also a very good thing.
* calf raises on the 3rd straight day. now at 9x45s. will keep it to 3 straight days max. i want to blast thru this 9 plates because it feels the same as 8 anyway. will go 10x45s soon.

Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.

why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

yes. back off the 455s for 3-4 days max while using 425s to dissipate the torso fatigue. the high rep back extensions i'm doing is for recovery work. get the blood flowing faster on those tired muscles.

what i've learned is in order to be strong on the backsquat for heavier weights the simplest and most effective exercise is the back squat.  heavy RDLs/GMs will get you a stronger back but will most likely get the squat weaker because of the fatigue or the lack of practice squatting heavy. by the time you balance out the back recovery / back squat practice, you've spent the same time or even longer compared to just squatting continuously.




 

Mon 3:00pm
July 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 39 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
8x45s x20

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

* felt fresh and strong coming from a deload day. i might go for back to back 455s and finish this x40 reps tmrw. it fatigues my back more than anything else if i go for it on consecutive days.
* will add another 1-2 plates on the calf raises. 8x45 plates each side is very easy now. strongest on that on the 2nd consecutive day after a skipped day. same goes for the rows and chins.
* BW 202-204. got it to 206-208 but cannot hold it there.