Adarq.org

Sat 3:30pm
April 20, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20
- 8x45 x20

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

* 9:00am-2:30pm sleep. i feel very weak today compared to yesterday. will get some strong recovery sleep today and lift a lot better tmrw until wed. calf raises with 8 plates on the leg press did not feel very heavy. was able to get to x16 until i had to reset for a few seconds so that i can get to top ROM again.

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// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

Thur 4:30pm
April 18, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* woke up 3:30pm yesterday and did not sleep until 8:30am-3:30pm today. 315-365 felt routine. 405x1 was not very explosive. not heavy but did not overpower it by a lot.
* stronger on the rows and calf raises. dips still skipped. might do BW chins x20s soon.

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// second workout skipped.

Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

Wed 8:30am
April 17, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* thought about doing 315x1s only to get more rest for later. on the 3rd single, the weight felt very light. did the usual reps again. slept 10:00pm-4:00am-6:30am. hopefully will get my 11:00am-4:00pm sleep later. will go for 455x1 #20 later if i feel like it. tonight starts my wed-fri work nights.

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Wed 4:30pm
April 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 
365 x1
405 x1
455 x1 20 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* 20th single of 455x1 coming from a strict pause again and without any gather at the bottom. bar momentum is not convincing enough for me to add more to the 455. i will need more than my planned 24 reps with this weight. i'll go for 40 total reps.
* did not tenderize my right lower quads. kept the back off sets minimal. last time i did 4 singles of 405/425 after a top set.. 2nd-3rd workout with that loading = fatigued/tendered connective tissues around my knees.
* i will continue using this 455x1 top set every mon-wed.

4 1/2 plates from a complete pause today. 

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>

Sun 10:00am
April 14, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* might go for the heavy top sets later if i feel good.

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Sun 4:00pm
April 14, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* muscles felt recovered and strong but i'm still feeling off. will get my rhythm back tmrw and definitely go for the heavy top set.

Fri 3:30pm
April 12, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* same as yesterday, only a bit weaker on the calf raise and rows. BW still at the 198-202lb.

Wed 9:00am
April 10, 2013

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

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20

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

* bay area weather at 75F right now. had to workout a little late to get some sun driving to the gym. sleep from 9:30pm-2:00am-6:30am. if i am able to sleep another 12:30pm-5:00pm, i will go for another heavy top set later. otherwise, back to deload routine. work night start later.

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Wed 3:00pm
April 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 17 of 24
425 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

* slept 11:30am-2:30pm. woke up and it felt like i just did 4-6hrs of sleep. felt so awake already. this is not going to be easy at ~4-8:30am tmrw.
* i am very strong right now. was still a bit afraid of the 455x1 as the 4 1/2 plates looks really massive for somebody who looks sub 200lbs, even if this will be my 17th single already. did this 455x1 again with a strict pause, just like how i do every other weight now. the 475x1 goal suddenly becomes realistic again. will still complete my 455x1 - 24 total reps.
* squats - i may have improved my form a little by really focusing on using my head as a counterweight - pushed forward, look straight and up a little.. whenever i feel stiff from too much sleep, i will rep out x8-10 BW 1/2 squats (bottom half mostly).  without any weight on my back, i have to stretch my arms forward, torso and head pushed forward too, otherwise, the lowerback will be strained. i do them slowly for the first couple of reps, then just bounce around when i get loose.
* i will vid my 455x1 strict pause next week.

Tue 8:00am
April 9, 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
- 7x45 x20

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

Dips
Paused reps top/bottom holds
- BW x20

* rows.dips.volume calves - will not makes these accessory lifts tiring so il just do them whenever i feel freshest. single x20 reps of calf raises per workout following the 315-365-405 squats, and everything else is an option. multi x20s of calf raises is not a priority.

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Tue 3:30pm
April 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
455 x1 16 of 24
425 x1 x1
405 x2

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

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

* the strongest 455x1 i've done so far - complete strict pause. felt deeper than any bottom pause as the weight is really pushing everything down. didn't feel anything special today as the 315-365-405 felt like a normal recovered day ramp up.
* did 405 x2 instead of the 425x1 x4 singles. i thought about doing 2 doubles but will pace myself for now. will keep top sets to 405-440 for the next 2-4 days as tmrw starts my work nights. long week this week. wed-sat night.

god damn

i checked your log. you did not get injured. you are at 190s BW. went from 405x5 to 315x1.   

save the marathon walking when were 60+ old.  right now, the fastest way to burn calories is to pack in more lean mass.