Adarq.org

Thur 8:00am
Oct 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x0 skipped, no sleep. workout straight out from night work.

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

Daily BW Chins
Paused Reps
- x20

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Thur 4:30pm
Oct 25, 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 (8-6-6)
- 585 x40 (8-6-6-6-6-6-2) need to cut workout short to watch the SF Giants

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

Daily BW Chins
Paused Reps
- x20

* done with squats in less than 5 mins. more time setting and cleaning up. felt strong and solid. did not do too much as this is a work night, 2nd of 4 day. this is my long week - wed-sat nights. taking it easy and pacing myself.

Wed 7:00am
Oct 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-6-6]

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
- x20

* going to the virgin islands next week Oct 31 wed for a 5-day vacation / cousin's wedding.  need some extra volume GHR situps / weighted situps and look beach ready. lol. some higher volume chins won't hurt too. taking it easy with the dips - i wrecked something in the inner chest months ago when i overdid them.
* i might be forced to skip some squat days unless the marriott there in st thomas has a decent squat rack. no 24hr fitness in the caribbean. il bring the ironworks just in case.
* calf raises are improving. got a decent x10 reps without much struggling.  the black squat mark i have on my back center is now spreading into my rear delts. 585s are wrecking my upperback skin. i thought about doing single leg and using a lot less weight but 6plates on each side just looks boss.

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Wed 4:30pm
Oct 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 [10-8-2, 9-7-4, 8-7-5]

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

Daily BW Chins
Paused Reps
- x20

* weak on the squat. more effort on progressing the 585 calf raises to 10-10s. getting close to repping the 585x10 as a routine daily maintenance lift. will give myself until mid-nov to get there, afterwards, i'm going to get my squat back to the 405-425/440s, with some jump squats here and there and lots of 2-hand dunking again. NBAs starting soon, will get interested again in more bball.

Mon 7:30pm
Oct 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 [6-6-6-2]

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 x20

Daily BW Chins
Paused Reps
- x20

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Mon 4:00pm
Oct 22, 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 x20 x20 x20 [6-6-6-2]

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
- x20

Sat 4:30pm
Oct 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 : 8-6-6
- 675 x10 : 4-3-3
- 585 x20 x20 : 8-6-6, 6-6-6-2

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
- x30 x10

Daily BW Chins
Paused Reps
- x20

Fri 4:30pm
Oct 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 : 8-6-6
- 675 x4 : 2-2

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 x20

Daily BW Chins
Paused Reps
- x20

* there might be 'something' else in these protein shakes and pre-workout cocktails im taking. 585 calf raises 2nd set of 20 felt so light i had to pause and check the plates to makes sure nobody took some 45s out. it felt like 495s. 585 still showed its true weight towards the higher reps but it definitely felt like its not doing it thing yet up to 4-5 reps. 675 doubles were still paused reps with the holds. i like how staying with 345s in the squat gave me more energy for the calf work. did not do too much 675s. just something to make the 585s lighter.

Thur 4:30pm
Oct 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

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 x20

Daily BW Chins
Paused Reps
- x20

* didn't feel like lifting more than 345s. it was very hot outside. felt like a turtle. don't want to do anything but sit there. got calf raises going. sub max effort now with 585s.

Tue 6:30am
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x20 x20 : (8-6-6)
- 495 x20 : (10-8-2)

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
- x30

Daily BW Chins
Paused Reps
- x20

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Tue 4:00pm
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  High Sets / High Volume Clustered Reps -
- 585 x20 : 8-6-6
- 585 x20 x20 x20 : 6-6-6-2

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
- x0

Daily BW Chins
Paused Reps
- x20

* started calf raises with 585s and it felt all right. will probably go on maintenance now with the calf raises for a few weeks using 585s. it is not heavy anymore. strict 8-10 straight paused reps at my strongest. repeatable x6 reps before a reset.
* time to squat heavier again. legs/back will get fresher as i cut down the calf raise intensity.

Sun 7:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

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

Daily BW Chins
Paused Reps
- x0

* 315x4 felt surprisingly light this morning - i will bump it up a bit next time. i will start the warmup sets with 345 x2-4 reps. so.. 345-365-385.. if it works, then a 2BW starting warmup weight would be cool.
* took it easy this morning with the calf raises and topped out at 585 x10s. getting more comfortable with it.
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Sun 4:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : 6-4
- 635 x0 skipped - rest

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

Daily BW Chins
Paused Reps
- x20

* 345x2 first warmup set felt good. will start with that now. will go 345x4, 385-405x1 eventually when my calf raise goes maintenance. todays calf workout still felt strong. might start with 545s next time, with 635x10 top. torso stabilizing muscles still not tired