Adarq.org

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.

Wed 7:00am
Dec 26, 2012

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

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

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

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Wed 4:00pm
Dec 26, 2012

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

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

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 x0 x0 x0| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10 | 8.2 8.2 7.3 6.4
- 765 x0

* so strong in the calf raises again. the straight set of 675x8 was with a convincing hold at the top ROM. squats were also solid. getting closer to the 425x1 paused reps again. need a little bit more BW. i still haven't figured out why a morning lift is always crappy and weak.. but it's something i really need in order to lift a lot heavier lateron the day.  i'm probably 25-30lb weaker in the morning paused rep squats. the 345x1 at 7am feels like 385 already..  the 315 on the afternoon is an empty bar.

<a href="http://www.youtube.com/watch?v=Xdl7cj_f70w" target="_blank">http://www.youtube.com/watch?v=Xdl7cj_f70w</a>

Nice to see tall people squat full with good form. 

Get out of that twig weight and lift more volumes.  Good things happen the stronger you get - you also have more tissues to absorb the impacts of landing as you squat more weight.

Mon 7:00am
Dec 24, 2012

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

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 6.4
- 765 x2

* gym closes 2pm. will not have an afternoon lift. cannot get 405x1 without a morning workout. did everything else today.
* almost got broken with the 765x2 because i was not able to turn the smith bar enough to engage. safety pegs caught me. damn, that weight felt like a train when it got some momentum going down. if i forgot to raise the safety pegs, the last safety catch is about knee high. its over at that point. that 765 with momentum is a bone breaker. other than that.. it did not feel that heavy for the calves. the 675 can be max'd at x8 now. 585 warmup set is too light, didn't bother doing x10 x10.


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Mon 4:00pm
Dec 24, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
345,385 x1x1

Sat 8:30am
Dec 22, 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 - Goal 45lb x20s
- 90lb x1 x2 x2

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

* will lift later this afternoon. feeling really strong alread. wet BW at 180lb now. will start to go caloric maintenance at dry 182-184lb. stay there and get back to 200kg.

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Sat 4:30pm
Dec 22, 2012

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

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10| 6.4
70lb x3

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

* made more progress in my heavy calf work. repeatable x6 before a reset. did the squats outside of the rack for added stim. fought more than i usually do for the last x1 of 385 because of that. would have just gave it to the pins if i was inside.
* since i'm not really making a dent on the 90lb x3 for days now, i'l maintain what i have and go higher reps with my single arm rows. i like how my mid back looks thicker with rows.

Dec 21, 2010. Exactly 2 years ago. 405x4 non-paused reps. BW 188-192lb. relatively stronger today while at a constant state of fatigue from daily lifting. can't believe i used to throw around 4 plates like that.

<a href="http://www.youtube.com/watch?v=yK6cuwMWoBI" target="_blank">http://www.youtube.com/watch?v=yK6cuwMWoBI</a>