Adarq.org

Tue 6:30am
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-2-2-2-2-2-2-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10 x20

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Tue 4:30pm
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-3-3-3-3-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x20 x20

* did not detrain at all from the heavy calf raises. did 495s as warmup just in case and these felt very light. could have gone straight 495x20.
* improving on the 315 triples.

Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

^ yes it does. bit on the dry side but the cheese does wonders. 

Sat 8:30am
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20 x20

Daily BW Chins
Paused Reps
- x10 x10 x10 x10

* 4 day work nights.. so still working tonight.. this is my friday and next week is my 3 day wed-fri short week. can't do the volume sets yet. stayed at 315x10s as coordination/recovery work.
* did more chins as these are starting to feel good.

Relax


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Sat 11:30Pm
Nov 10, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x10] 4-3-3 Rest Day 3

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* leg soreness is gone. 315x10s was easy. will go 345s next week.. 2s up to x10 total, 2 sets.

Quote from: scoobychau on November 08, 2012, 08:10:42 pm

I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least. 

Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress. 

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar. 

back when i used to squat strong.. and loud. 405x5 at low 190s
<a href="http://www.youtube.com/watch?v=IWiOKP3MAa0" target="_blank">http://www.youtube.com/watch?v=IWiOKP3MAa0</a>

Lol KF, before the pic from above I thought the only thing that you were doing was work,sleep, eat and lift.

work-sleep-lift-eat to be accurate

and yes, i don't vacation much. planning on a trip in a few years to brazil to watch the summer games, but thats about it.

Wed 7:30am
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4][365x1]
- 315x40  [3x10][2+1x3][1x1] (Rep x Cluster Sets) - jello maker

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
BW x40 x40

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- 50lb x4
- BWx20

Daily BW Chins
Paused Reps
- x10 x10

* work night starts tonight 7pm. if legs are annoyingly sore later, il skip the workout. otherwise i might go and do some maintenance calf raises.. something like 495x20, 585x20. high volume squats felt great at that time. now i feel wrecked a bit. high protein post workout - slowcooked pork + eggs, brown rice and protein casein shakes. 
* here's what a leg building squat workout should look like scoob. failing a near max weight predictively common in your routine is not very smart. you will not suddenly jump 40" after a made 2.4BW grinder. repeatable 2BW x10 with good form, deload while upping speed and jump skill work.. that works well. 

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Wed 11:30pm
Nov 7, 2012

Dynamic warmups - loaded paused rep full squats, non-paused reps backup
Submax Volumes Goal 365x10s
[315x4] - more soreness in quads than back but both are beat. 315x4 as full body warmup was not bad. was able to get 4th rep with a long pause at the bottom for a good stretch. lots of soreness, but very high coordination. id still get 385x1 paused. 405x1 if i don't kill momentum and recoil from the hams a bit just like some reps of the 315s.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

*  killed ~0.8lb of chicken breast + goat cheese + eggs. chocolate casein protein blended with a little square of black 90% dark lindth chocolate.. served hot. yummy.

Mon 8:30am
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 8-8-4
- 675 x10 4-4-2

1/4 Jump Squats
Speed work -light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x0

* did not get much sleep but felt alright. too much sleeping in the plane trip. need to get my 2-3hr day sleep to lift better later.
* st. thomas people all sound like bob marley.. island life/pace is a bit slow. service of the wait staff and cook could be a lot better specially for the price of their food. the omelet cook did not hide her frustration when i politely ask to skip the margarine in my over easy eggs.. she reached boiling point pretty quick when i asked her to stuff as much eggs as she can on that pan.. and then i asked for 2 more of those a few minutes later. the waiter that had to continue filling up my water even asked me.."again???" like she had to do something else besides serve the customers.. lol. must be that over sun exposure over there..

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Mon 4:30pm
Nov 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x40 10-10-10-10

1/4 Jump Squats
Speed work -light
- 65lb x6 x6 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x10 x10

Marriott's Frenchman's Cove - St. Thomas US Virgin Island Day 3 of 3

Sat 11:30pm
Nov 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
200 x4 x8 - got tired from all the water activities. snorkeling was nice.

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40 - tired too

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0 - no dip station. tried the push up with the grip tool. felt it more on the chest. stopped. chest work sucks.
single arm standing cable tricep push downs using rope attachment holding both ends with 1 hand..
20-22.5lb x8 ~8-10 sets each arm.

Daily BW Chins
Paused Reps
- x40

cheers from the caribbean with lady KF