Adarq.org

Fri 8:00am
Feb 8, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press

* workout at home. had to use a 1-day work vacation because my colds didn't improve yesterday. cannot work in an aseptic environment sneezing and coughing. i do not use sick days. i'm not really sick. sick = stuck in bed IMO. i've never been sick in all my 12 years of work.
* i was worried that my weight will take a hit so i force fed myself yesterday even though everything is near tasteless and drank lots of water (32oz x2). slept at wet 196BW. sweat like crazy the whole night and woke up at 189lb. too much water really works the other way - you lean out. i was quickly back in the 190s because i was very thirsty this morning. i'm feeling a lot better now. no more headache.

-------------------------------------------------------------------------------------------------

Fri 4:00pm
Feb 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 188-192lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenanceoo
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* yes, i used a vacation day instead of a call-in-sick. they are 2 different things. i have accumulated a large amount of vacation hours already that is why i use them. i could take 6 weeks off from work with the hours i've saved. my company treats us very well, i will not abuse the benefits. thats that.
* BW to 194-196 has to wait for another 1-2 weeks. this week was a struggle with this dehydration thing. 440x1 was again routine but the backoff 425s are feeling heavier and heavier. i will be stronger tmrw as i am already drinking and eating better.

Wed 6:00am
Feb 6, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - 45 deg seated sled

* lowerback tired. its also very cold. from low-mid 50s down to 39-42F this morning. the 315s felt good but will really burn out if i put something heavier without allowing the erector chain to recover some more. strong post workout meal and another set of 6-8hr daytime sleep. slept 8:30pm-5:30am last night. work night starts tonight til friday. short 3 day week. sucks that my back got beat like this. if i still feel weak later, i'l skip the backoff sets for now.
* leg press calf raise - will try 495x20 clustered in 10s next time. 405s too light now

-------------------------------------------------------------------------------------------------

Wed 4:00pm
Feb 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 430s
315,365,405,440x1 BW 188-192lb
425 x2 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press
 
* slept 8:30am-11:30am-2:30pm. was not looking forward to lifting 440 this afternoon as i was already having a hard time getting out of bed. my lowerback is strained somewhere. annoying but nothing close to an injury. i actually lifted stronger today than yesterday. a smooth 440x1 and decided to take it easy on the backoff sets. IMO, 430s are too heavy at this time. 425s hit the spot. single, rack for 60secs.. another single. 5 mins. repeat. do this loading until i get my diet to catch up and take me to the 194-196BW.
*  495x20 leg press calf raise felt like 405s until the 16th rep.. it became painful but nothing that will require a reset.

Isn't doing that outside the rack just a tad "too dangerous"?

oly training for almost 2 years in my college days. dumping the bar is nothing new.

update on my cows... 192BW this week.. defined with blood pipes.. got to 17s. no, the tape measure is not folded on the other side. i might be able to get to mid-high 17s if i go boss volumes again.. something like a leg press 495x20s multi sets to 100reps/workout.

15lbs in about 8 weeks? 2lb gain a week? i would have put on too much fat at that speed. great genetics man! this time around, im going to try gaining just 2lbs a month.

how fast did you lose the weight?

caffeine worked well for controlling my appetite. i still follow the same macros.. high fat+protein, no simple sugar and only big carb source is brown rice. i'm not leaning at this time yet. im stuffing myself with ~ 1500-2000kcal 2x/day. lol

for the weight loss, i will kill the carbs and drown myself with lots of water. that really leans me out.

yeah but you're up near where your squat was before and IIRC you hadn't done the super-heavy calf raises until the last however many months. did you just do GHR/back extensions before, or did you have some isometric work in before, too?

GHR/backextension as accessories lifts did not change much after i get to rep 135s. no heavy smith calf raises until mid-late 2012. the heaviest i've used before was with the supra max half squats at 515-525s x2

yes, i was able to lift 440 before (445max), but those were inconsistent peak lifts that i can do 1-2/week (if everything goes well) and rest 2-3 days in between.  i've been lifting this 440 daily for almost 2 weeks now.

440x1, BW 188-192

<a href="http://www.youtube.com/watch?v=ozdetncWM7U" target="_blank">http://www.youtube.com/watch?v=ozdetncWM7U</a>

from the other side.. sleep walking already before taking a few more. good thing leg gave up.