Adarq.org

Wed 5:00am
Oct 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

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

* nearing my calf work goals with the multi 10s using 585s. clusters of 4-4-2 with seconds in between to reset. would max right now at 6-8 continuous reps but will really require me to push with back/arms to get to full top ROM - will be too tiring.
* the 315x4 starting warmup set is getting me some WTF looks..  my squat warmup is very efficient now. 5 mins and i'm done. 
* i'm getting very comfortable with the x4 rep range but i haven't tested multi 4s in a while. if i were to do a squat volume work with the same daily frequency, IMO my best approach right now is a cluster of doubles up to 40 total reps a workout, 2x/day starting with 345s.

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Wed 4:00pm
Oct 10, 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 x10
- 585 x10 x10 x10 x10 : (4-4-2)
- 495 x10 x10

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

What is your squatting plan? Will you go heavy soon? Will it be daily again? Maybe with a bulk?
Also. how did daily squating 405 affect your jumping over the course of that year and how does the current 'deload-rest' phase seem to affect it?

- keep daily squats to ~ 315x4, 365x1 with 1-2x/week 405/425x1..... until i stop gaining on my calf work. might be possible to get to 585x10s at the rate i'm progressing right now.

- daily squats with 405 did not really affect my SVJs as i am used to near-peak jumping after a squat session anyway. i can still SVJ 2-hand dunk which puts me in the very high 30s/low 40s. i also find that at a wet BW of sub 172, i jump highest.

- the squat de-load is just a way for me to blast my calf raises, so jumping is going to be the same.

Mon 7:00am
Oct 8, 2012

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

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

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

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Mon 4:00pm
Oct 8, 2012

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

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

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

Sat 3:30pm
Oct 5, 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 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

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 Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0

495x10s paused rep calf raise wamrups now. 

Are you still training for the 60m?  If so how has your progress been?  Any drops in time?  What was your initial test time?

Also, besides larger calves... have you noticed any functional improvement which you think you can attribute to the calf work?  Do you notice appreciable increase to speed or jumping from the calve work?

still doing my hill sprinting but no formal training / timed sprints for the 60m.

as far as the calf training, i'm still just blasting out heavy paused reps 1-2x/day.. the explosiveness benefits might start to be noticeable once i cut the volume down to maintenance level and not go for more progressive loading. at that time, i might also do more volumes of the jump squats or other jump drills to really get the calves more explosive.

i'm at 495-545-585 right now on my smith calf raise and i can still get my 100+ daily reps. it might be possible to get to BOSS mode by december - 585x10 warmups/maintenance.. i just stamped my upperback with the smith bar. traps are bruised and feel more beat up than my calves.

Wed 6:30am
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x20 x20 : 6-6-6-2 x2 will stay with 495s until i get to repeatable straight x10reps with the holds


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 Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
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Wed 4:30pm
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x40 : 6RM

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 Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 

the best i've gotten my squat ratio were consistent 2.6BW paused reps. doing multiple 2.5-2.6BW daily does not guarantee i can get >2.6BW after a deload. most likely, il suck from de-training if i stop.

it gets exponentially more difficult for the lower back to stabilize the RM weight the heavier it is. i've done 440lb paused reps routinely at some point this year (before i got myself weaker doing tons of calf work..lol). i'm also surprised how weak i am now at the same weight. i did 425s a while back 2x/day. i need to take it easy with the calf work in a few weeks.

taken from my log on page 42. not modified in anyway. i was already at the same 170lb BW at this time.

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Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

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Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23   
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?

i still get up even with 65lb "ankle hop" looking jump squats.

i do them for speed work and post exercise recovery/good bloodflow for the calfs.

most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
<a href="http://www.youtube.com/watch?v=fMLTP26JYwA" target="_blank">http://www.youtube.com/watch?v=fMLTP26JYwA</a>