Adarq.org

Tue 6:00am
Jan 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

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Tue 4:00pm
Jan 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10 x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* no issues with the 425x1 paused rep. IMO, my torso is getting a lot stronger from the smith calf raises. as long as i don't over fatigue myself with the 765 volumes, it makes the heavy squat singles easier.
* i could have gotten 435x1 today the way the concentric was just smooth on the 425. i overpowered that by at least 15lbs.. il keep it at 425s and 385 back up and only move up after a repeatable 385x3.

Mon 6:30am
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 4.6, 6.4

* another very chilling 39F morning. squats felt surprisingly good. 2nd single already took care of the coordination work but did a 3rd just to make sure. deloading the chins to 20 total reps a day while resting. been doing 40+ reps for the last week daily. will do more dips to counter the upperbody pulls. i don't like the dumbell shoulder press anymore - tires my back a little. il go back to dips and just make sure i don't go crazy volumes and really slow down when i'm doing the first few reps so i don't break anything.


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Mon 3:00pm
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 - BW182.5lb
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* wet BW at 182-184ish. 385x1 got up so explosively, the ROM felt shorter even after a full pause. time for the 425s. 425x1 did not give me any issues. will go with this 425 top set and a 385 multi back up on a strong day. was expecting to be in the 183-184 dry BW but too much liquids (whey.caseins) from the last few days to clean me up, also dried me out. still on a higher carb (brown rice) intake ~ 150ish g/day. i'm usually in the sub 30g carb when i'm maintaining my weight / leaness. next goal - 440 at 186BW
* plan to skip the 765s did not work. the 675 was not enough. did half the volume at x5 reps.

Sat 8:00am
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

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Sat 3:30pm
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
315 x1 FS

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 8.2.
- 765 x10 | 3.3.2.2

* weak on the squats. 415x1 did not go up as easy as the previous days. BW in the 182-184ish this week. did a single FS back up set. the warmup leading to the 415 were very strong. i thought i had the 425 today.
* calf raises with 675 did not cut it anymore. did a warmup 675x10 clustered in 8.2. maxd the smith with 8 plates each side. the top ROM was good. full 3 paused reps. could get 1-2 more but saved energy on the racking back of the bar. i worry more about failing the racking than the actual calf raise. no problem exploding from a paused hold at the bottom and still getting to top ROM.. even with the 765s. calf size 16-1/4 to 16-1/2" max.  i might get to the 17s if i go high rep straight sets of ~ 585x20s.. won't be able to do those daily so il stick to these heavy clustered sets. it works well with the squats too - nothing feels heavy anymore on my back after getting used to 600+lbs doing the calf work.

^ my routine is to take a 25-30min hot bath before lifting to really store some heat. doesn't work in the morning after work because i tend to knock myself to sleep at that time. just winged it today. was not as bad as i thought. definitely max at 385 in the morning lift. no sleep between this and the previous wed afternoon workout.

Thur 8:00am
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side


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Thur 4:00pm
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* paused rep top set now at 415x1. wet BW-182.5lb getting closer to my 184 mark.

more calf work from today - 010113 BW182 675x8

<a href="http://www.youtube.com/watch?v=QYpjgnlUN2E" target="_blank">http://www.youtube.com/watch?v=QYpjgnlUN2E</a>

Mon 7:00am
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* was not able to do the shoulder dumbell standing press. gym was too cold, shoulders did not feel good with this 36F weather. no heavy chins also. just did BW sternum pulls. saved the heavy upperbody push/pull for later. will also go 405x1, back up with some more 345-365s.

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Mon 3:00pm
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
- 405 x1
- 365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1 

* last lift of 2012 was very strong. could have gotten the 425 the way the 2nd x1 went up stronger than the first. used my energy on the 365 instead. got x3 and stopped at rep 2 on the 2nd cluster to save some for tmrw. BW at 182 now. getting there slowly. if i were 184-186BW before a 2nd workout, id definitely be using 425 as the top single and back up with 385s. the 365 today did not give me any problem. i also lifted without the pins.  x3 is the most paused reps il do.
* calf raises got more boss today. all top holds were full ROM (bar lining up with a set mark on the smith to get consistent top ROM).

Your log keeps me motivated. It is nice to always be able to check in and see how much harder I need to work to take it to the next level. Keep it up man.

thanks. good luck on your training. 

i'll be making 2013 my 440-455 at 186-188lb paused rep daily top set. once i get back to 425s, the mental block becomes thinner and thinner..again. 

^ dry BW at 178-180lb. would prefer to get as heavy as i can at sub 10%. probably high 180s, low 190s.. low-mid 180s is the short term goal

Fri 8:00am
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

* my upperbody compounds suck because of those BW x10s multi sets of sternum chins i did the other day. can't even do BWs right easily. if squats feel really good, might go a little over 405 later.

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Fri 4:00pm
Dec 28, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4
- 765 x0

* weak on the squats. work nights affecting recovery a bit. calf raises still strong. will only use 585x10s as warmup if i stop calf work for days, otherwise straight to 675s.
* when i get my dry BW to 184lb, i will get back up to my 425x1 repeatable paused reps again. hopefully in 1-2 weeks time. i'm loading up on carbs with brown rice / barley combo. 405x1 today on my weakest still made it up without any issues.