Adarq.org

Thur 5:00pm
Mar 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
440 x1
405 x1
315 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

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// second workout skipped - work nights

Tue 8:30am
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 6X45 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

* was able to recover from yesterdays backoff 425s/405s.

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Tue 4:00pm
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* first single of the 425 following the 440 felt heavier than usual. will burn out if i forced another 425x1. just did the 405s. no problem getting 4 singles. my calves are getting thicker with these 20 straight reps. it takes me ~ 60-65 secs to complete 20 paused reps calf raises. reps 18-20 is not comfortable at all. still strict pauses, just painfull at that point.

 

130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.

Sat 4:00pm
Mar 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1
440 x0
315 x1 x1

Head Supported Barbel Rows
Paused Reps, Top / Bottom Holds
175 x30 | 6.6.6.6.6

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10 x10

Dips
Paused Reps, Top / Bottom Holds
BW x10 x10

* slept short today. 8:30am-1:30pm-2:30pm. did not force sleep to 4:00pm because i'm not working tonight anymore. did not feel very strong today. BW looking good at 198lb

Thur 5:00pm
Mar 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1
365 x1
405 x1 x1
440 x1
315 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x10

Daily Calf Raise Seated Sled
Paused reps top/bottom holds
- 4X45 x20

Tue 8:00am
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x10 | 4.4.2 skip

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x20 | 8.6.6

* got good sleep again. 8:30pm-1:30am-5:30am. my BW is staying in the 194s lately. i have to ride this out and wait until i start gaining weight again. top sets of 440x1 (~2.25BW) and backoff of 425x1 (2.2BW) repeatedly until i get to the dry 198BW. that makes these 440/425 a relatively easier lift (2.2BW / 2.15BW) and hopefully get some supercompensation going again.

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Tue 4:00pm
Mar 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
425 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x0 x0 | 6.4

One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100 x0 | 8.6.6

Dip
Full ROM - Shoulder Width
- BW x0

* just did the squats in my company gym. too many people and felt lazy waiting to do my other lifts. will do them next workout
* 405x1 was very strong. i was at 195BW before the workout. did not have the confidence to put the 25lb in there at this weight. i paused the 440x1 like it was a warmup set.  could have had the 455x1. il still stick to the plan of waiting it out until my BW improves to the mid-high 190s.
* did not feel tired at all. i will eat stronger for the next 2 meals and at 5:00-6:00pm tmrw, if my BW improves, il go for the 455x1 12 of 24.

Sun 8:00am
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x0

* not as sleep deprived as last week. got consistent 8:30-3:30pm sleep. not enough but not too little. form felt all right this morning. no muscle is fatigued. 1set for the other lifts helping a bit.
* will try to see if another set of nap this morning recharges me for the heavy top set.

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Sun 4:00pm
Mar 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24 skip
425 x0 x0 skip

Head Supported Barbell Rows
Paused Reps, Top / Bottom Holds
175 x20 | 4.4.4.4.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20

* head supported barbell rows now to really preserve the lowerback. squats were feeling good but not good enough for the 455x1. did not even attempt it. 440x1 from a complete pause.

Fri 4:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1 x1

Chins
Paused Reps, Top / Bottom Holds
BW x0 | 6.4

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0 | 8.2

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* deload workout on my worknights.

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skip second workout.
Fri 11:00pm
Mar 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
440 x1
315 x1 x1

455 x0 Rep 12 of 24
425 x0 x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x0  | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20