Adarq.org

Sun 11:00am
May 19, 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

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Sun 4:00pm
May 19, 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

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

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

* the 405x1 is starting to feel easy now but not yet as explosive compared to when i was using a 455x1 top set. i'm already at 2 weeks of deloads and this monday will be day 1 of the 3rd week.
* calf raises and shoulder press are all improving. everything is doing well aside from the squats.

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.

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.

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
[/quote]
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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.