Adarq.org

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. 

Sun 9:00am
April 7, 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
315 x1

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

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

17.25" now after all these x20s


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Sun 3:00pm
April 7, 2013

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

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

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

* 440x1 strong this afternoon. saved it for tmrw's 455x1 15 of 24.  3rd set of x20 calf raises still straight to 20 but did not want to do too much volumes today. already had a x20 this morning.

Good comparison with the deadlift. No one bats an eyelid at a 2xbw deadlift, i'd say the same with the lbbs double bw as well, only you can use a belt and there is more room for creativity in terms of depth than the deadlift hahaa.

I'm not saying it's easy though. i'll never be able to do it, either from wanting to, or being able to risk the back problems in attaining a >>2bw DL/LBBS just because it puts so much tension/torque on the lower back and i have prexisting back problems to avoid so it's not very meaningful to me. Having said that, before I knew what I was doing, i have done a belted (velcro) lowbar backsquat to about parallel which would be about my current double bodyweight, for whatever it's worth, could probably get back there again, just not worth the risk and i dont know if there is any reward to it either.

2xbw FS is the main thing i'll concern myself with in the gym, by next years tournament I want to have a 40" vertical, that would be amazing. I just want to add that would be amazing for me.. i'm not very athletic, and I know this more now than ever after spending time competing with people who are naturally gifted in athleticism. They're so quick and able to change direction and accelerate so quickly - it just blew my mind.

i also believe that the front squats does many good things.. i don't do them often because i cannot get the same tonnage as compared to the back squat. i (back mostly) can't recover fast enough to do a lot more reps.

back squat is all right as long as you try to keep it honest - no aggressive leaning just to lift more weights.

Thur 4:30pm
April 4, 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 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 9:00am-3:00pm sleep on my 2nd of 3 work nights. 405x1s felt about the same as yesterday. not so good as i should be recovering a bit by not using 405+ weights. calfs are always bloated now. feels good ~ 17.25" now.

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Tue 9:00am
April 2, 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 - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

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Tue 4:30pm
April 2, 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 14 of 24
425 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

* 455x1 not as strong as yesterday but i did not overexert getting it up - the concentric was still explosive and smooth. was still strong enough for 4x 425x1s. 425s did not give me any problems at all. 
* did not do anything else as i want to concentrate on my quads/calves. will take it easy tmrw and just do the 315-365-405 deloading routine. work night starts wed-fri only this week. i like my 3 day week.
* BW at 198-202 and its staying here for a while. i'll maintain this until i get decent BF% again at this weight, and then caloric excess to the 204-208lb.

Mon 8:30am
April 1, 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 x20 | 16.4, 12.8

Standing One Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 - straight set

Chins
Paused Reps, Top / Bottom Holds
BW x10

* calfs a bit tired from yesterdays volumes. was not able to straight set a x20. thought the first set was just off because of the long sleep... 2nd set did not improve much. called it quits.
* squats felt all right but did not feel like doing another 405x1. fasted since 7pm.  dry BW 198lb. 

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Mon 4:30pm
April 1, 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 13 of 24
425 x1 x1 x1 x1
315 x1 x1

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

* 405x1 went up so easily, i had to go 455x1. got it convincingly too. backoff sets of 425s did not tire me fast enough, i got 4 singles today