Adarq.org

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.

That's not why I'm doing them (for joints). That's a reason to do them but not THE reason because there are many different reasons that are important depending on the person and their needs. Having said that my point stands. Think of boxing  out for the rebound after the 2nd free throw. Specificity of pause squats is obvious. In general rebounding without an initial dip. A block attempt also.

if you rely on muscling athletic movements, you will ran out of gas really fast. SSC is very energy efficient.

get more leg mass to improve strength/power (and injury prevention), but also spend time improving your SSC with SVJ,RVJ or the DJ. too much plyos will eventually break you but the right amount really gets moving explosive, fast and almost effortless. 

Fri 4:30pm
May 10, 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

* BW starting to climb up again to 198lb. ate more macadamia/almonds. slept 9:00am-2:30pm-4:30pm. 2 more worknights until sat. i will aim for at least a single 455x1 next week just to keep my confidence with that 455.

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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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Wed 8:30am
May 7, 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

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

- BW still at 194-196lb. will delaod and eat better. Skip second workout as this is my wed-sat work nights.

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// 2nd workout skipped.

Tue 4:00pm
May 4, 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

Tue 8:00am
May 7, 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

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

- BW dry 195. 405x1 this morning felt very heavy. caloric deficit adding up and making me weak. will go for the routine 315-365-405 until i get my BW strong again. 

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Tue 4:00pm
May 4, 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

* the -4 to 6lbs on my BW made almost a -40lb difference in my top set weight. forced delaoding while eating better. shoulders.calves.midback are getting stronger.

Mon 6:00am
May 6, 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

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

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

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

Chins
Paused reps top/bottom holds
- BW x10

* green-go, red-no-go. i'm doing the same thing anyway, il just color tag them.
* did not get good sleep tonight. my BW is still gravitating towards 198. i seem to loose appetite everytime i get into the 202-204 - usually during work week. i eat more sweet potato for some good carb w/ fiber for energy to stay up the whole night.

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Mon 4:00pm
May 6, 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

* did not get enough sleep lately. usually if i'm sleep deprived, i crave carbs. took too much caffeine on an empty stomach(600-800g x2 per day).. im sleep deprived with a weak appetite. BW 196 for the first time in weeks. 405x1 was a lot easier than this morning but i did not have the mental toughness to go for 455x1 at this weight.
* weak but i look very cut. starting to see some lower abs. will force the 2-2.5 cup rice per meal again. been slacking with 1 cup because i'm too caffeineated and have no cravings for more food volumes.

Sun 9:00am
May 5, 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 x0 - skipped

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

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 - skipped

Chins
Paused reps top/bottom holds
- BW x10

* might go for the heavy top single later if i feel stronger after the midday nap. skipped the leg press calf work for later.

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Sun 4:00pm
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup.  Next 455x1 - 26 of 40
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1 x1
315 x1

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

Chins - Sternum Pulls
Paused reps top/bottom holds
- BW x10

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 skipped
 
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* i thought i would already be 455x1 strong this afternoon. didn't work. need better diet. im low on rice in the last 2 meals. appetite not doing well. will get the 455x1 tmrw afternoon.
* had a 1 week set back missing at least 2-3 singles of 455x1 due to that smith machine 495x20s. have to really focus to sticking to what works. sahoulders starting to look noticeably beefier from all these x20s standing dumbell press.