Adarq.org

Wed 7:00am
Dec 19, 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 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3 

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Wed 4:00pm
Dec 19, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Maintaining 405x1 | Increase BW to low 180s
315,345,385,405x1

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

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 4.3.3, 6.4

* 4th day in a row for the 405s and todays lift is not very hard. heaviest 405x1 was the day following the heavy calf work.
* getting better skill wise on the single arm dumbell overhead press. got an easy x6 with 8-10 not very far off. keeping the whole torso really solid while bringing the dumbell up worked well. 70 x10 - 4.3.3 by end of this month.
* work night starts. will go 315x1s only..

^ the plan to drop to low-mid 170s and keep as much squat strength as i can was for the speed/jump volumes i planned. jumped and sprinted consistently without getting hurt. can't be peak strong and fast at the same time. now it's time to go back to squat ogre a bit.

Mon 7:30am
Dec 17, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0 x0
- 675 x0 x0 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
50lb x10 | 8.2
60lb x10 x10 | 4.3.3 

* the straight x8 yesterday on my left hand shoulder press tire me out. right non-dominant hand is as strong as the left this morning. could get to clustered 6.4 repeatable this week with 60lb. give it another 1-2 weeks and 70lb by mid-late december.
* chins still regressed from fatigue. keeping it at x1-2 until i get strong again.

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Mon 3:30am
Dec 17, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

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

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - High Volume - Clustered sets
50lb x0 | 8.2
60lb x10 x10 | 4.3.3
70lb x2

* so strong in the squat at this mid-high 170s BW. did all the singles without the safety pins for some motivation. did not even hesitated with the 405x1. i'm 425 strong again. not forcing it too soon as i'm still progressing in the heavy calf raises
* tried the 70lb dumbell press just to see how heavy it is coming from a paused hold at the bottom.. i do all movements paused now. thats probably how i can lift with high frequency - 1-2x per day, daily.

Sat 4:00pm
Dec 15, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x10 x10 | 4.3.3

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x1 x2 x2

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10
60lb x6 - will go x10 next time with clustered 6.4

* uncoordinated with the squats a bit. needed more volume to get smoother. was not able to lift as often during the worknights. calf raises doing well. 2nd set of 585s really felt light.
* will now focus on the upperbody push with the standing dumbell press with high volume clustered reps. would be nice to get to 70-80lbs. the 60lb today did not feel very heavy yet.

Thur 4:00pm
Dec 13, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
365x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 | 4.3.3

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

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x0

* after the 6am lift yesterday, went to a day time classroom training at work that started 8am. worked straight till 8am this morning. got a 1.5 hr nap at lunch break. did not lift after work this morning (but i had my gym stuff just in case), not because i was sleepy - it was mid 40s cold this morning and i needed a hot shower to warm up. lack of sleep + hot shower = knocked out. 200mg caffeine at 2am / 6am was enough to keep me functioning. did not go over my personal set limit of 1g/day. read anyway that LD50 for caffeine at my weight is 15g.. not taking anywhere close to that.
*  got some strong sleep after eating 3x chicken breast grilled using my infrared convection oven. so strong again with everything today. IMO, repeatable max for 172-174BW is 385 (2.24BW). now that i'm at 176-178, i'm back to the 405s (2.3BW). another 2-4lbs and at 178-180BW, thats 425s (2.39BW) repeateable paused reps again.

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Tue 6:00am
Dec 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

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

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10 x10 | 8.2, 6.4

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Tue 3:30pm
Dec 11, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10  | 5.4.1, 4.3.3, 4.3.3, 3.3.2.2

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x3 x3 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top. High Volume - Clustered sets
50lb x10

Private video^^^

By the way - how do you use the smith machine? You need to rotate the bar to put it back? Is there any other way to re-rack it? Because at my gym I have to rotate the bar using the hands and it's sliding in my hands and I have to bend my back to help rotate it back on the racks and I've had TERRIBLE back pain two times from this - so I'm not using it anymore. Way too dangerous for my back because of this.

Is there any other way I'm not aware of to re-rack the weight?

that is why i use gloves doing these. need to really squeeze the bar on the knurl area and twist that thing to re-rack. the bar also gets harder to twist the more weight you have in there.

Sun 7:30am
Dec 9, 2012

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

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10 x10
- 675 x5 x5 x5

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
40lb x10 x10
50lb x10

* noticed on the 50lb dumbell press that my right arm is noticeably weaker than my right. need to do more of these standing shoulder dumbell press to balance things out.
* calf work was not so bad but not very coordinated either. too much skipped days. i was able to do clustered x10s last time. just stopped at x5 to make sure i don't over-exert when the motion does not feel very smooth. best was a x6, sub 60sec rest.. then another x4 for the clustered 10s. will do that either this afternoon or tmrw.

got a new pair of adipowers to add to my WL shoes collection.



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Sun 4:00pm
Dec 9, 2012

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

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

1/4 Jump Squats - Dumbells
Speed work -light
- 50 x0 x0 ( followed by 1-4 reps of SVJs)
- 70|50 x0|x0 waveloaded

Daily BW Chins
Full ROM - Neutral Grip - Goal 45lb x20s
- 90lb x2 x2 x1

Standing Shoulder Dumbell Press - Single Arm
Neutral Grip, Full ROM - bicep close to ear at top
50lb x10 x10