Adarq.org

Sun 6:00am
Sept 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365+2]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 405lb x20 
- 455lb x20 x20
- 495x0 (skipped, minimize doing these on consecutive workouts - back needs time off)
- 405lb x20

1/4 Jump Squats
Speed work - light
- 65lb x0 skipped. not yet fully awake

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
Mid Pull - Rest
- 60lb x0

* 365x2 felt good for a warmup double. definitely not capable of an easy effort 365x4 warmup. most probably a 275-315-345 x4s or just end up with 365x2. will lift again this afternoon.

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Sun 2:30pm
Sept 30, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 405lb x20 
- 455lb x20 
- 495lb x20 +8+6+6
- 475lb x40 +8+6+6+6+6+4+4

1/4 Jump Squats
Speed work - light
- 65lb x0 skipped. not yet fully awake

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
Mid Pull - Rest
- 60lb x0

* the 365x1 felt surprisingly easy. instead of going for x2, i just did 1 and did a 405x1. will keep the next 3-4 lifts to a top 365x1-2. i really need to give me back some break.


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>

Sat 4:30pm
Sept 29, 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
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20 (not cutting it anymore, 405 starts next time)
- 405lb x20
- 455lb x20 (x10 x10 nice)
- 495lb x20 (x8 x8 x4 getting stronger here too)
- 405lb x20

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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
Mid Pull - Rest
- 60lb x10 rear left delt ok now. will go higher reps and lower weight. can't get broken again.

* squat warmups getting smaller and smaller now. if i can get a comfortable 365x4, i might as well end it there. that 365x4 is still 1RM=400ish. so non squat days with 275-315-365x4 might be as deload as i can go.

^ genius. thanks boss

all the tools are useless unless you have a full squat-to-SVJ calculator
do it.

also for the calorie minded peeps.. the Katch-McArdle formula:
http://www.cordianet.com/calculator.htm

Thur 5:30pm
Sept 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20
- 455lb x20
- 495lb x20


1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout on a work night.
* forgot to mention.. since i don't have as much time as i normally have, i had to work in with somebody who was at the squat rack first. luckily, all the mounts and support pins are set the same way. he was already at 275s so i just fukitol and used that to loosen up. it actually pushed me down better than the 225s. there are times that i strain my lowerback a bit on 225s because i have to unnaturally lower my glutes to get to the full bottom ROM. sometimes, i probably buttwink myself to get there if the other muscles are not yet loose.
* the 275s worked nicely as a first set. not heavy enough that the concentric becomes a disaster, but heavy enough to push me down and get to full bottom ROM without forcing me to "fold myself" down. will start with 275s from now. makes my loaded dynamic warmup / squats a bit quicker.

Tue 7:00am
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x40
- 405lb x40
- 455lb x20
- 495lb x20
- 405lb x40

1/4 Jump Squats
Speed work - light
- 65lb x10 x10

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* did some jump squats after the calf raises to get some good blood flow into the legs and loosen them up a bit. will do more of these jump squats for recovery and some speed work while i continue to 'attempt' to take some days off from the paused full squats.
* i'm probably not going to get to 385s this afternoon. did 495s on the calf raises and this usually fatigues my torso stabilizing muscles a lot.
* these calf raises are not straight sets. 365 and above are clusters of 10s with a few seconds in between clusters to reset feet and shake them up a bit. the 495s were x4 before a reset. i will go to a max of 10 reps at any weight or until i cannot reach / hold the top ROM. at that time, i will stop the set and give myself a couple of seconds to recoup.
* all calf raise reps are paused to top/bottom ROM. i don't count partials. on the last 2-4 reps leading to 10, i find it helpful to really push the bar up with my hands and traps to really help my calves get to the full top ROM and just squeeze them at that point.
* also, i use 2x25lb hex plates stacked together per foot as calf blocks. my heels are not touching the floor at bottom ROM.

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Tue 5:30pm
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* back is strained a bit from the 495 calf raises but not too much. 385 was not so bad.  resting the dips for now. starting to feel elbows and shoulders tired a bit.
* will go high tonnage again on calf raises tmrw morning. jump squats following the calf raises work well. really concentrate on getting silent landings and a good quick stretch to the glutes-quads-calves and erectors on the ammortizations.

Mon 7:00am
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 365lb x0

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* resting the calves for now. its starting to feel a bit more sore than usual. il blast again the smith calf raises this afternoon. squats felt good. did not go 405x1 because i just did a couple yesterday. might go 405 later if i feel like its not very heavy.


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Mon 4:30pm
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40
- 315lb x40 x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* approaching 2 weeks now that my left rear delt is broken. i can't even chin right. my right side gets up faster than the left. no pain or strain in the muscle. its just not strong. it does not affect the full ROM dips - just the pulling/rowing motions.
* 405x1 squats are very easy again. after i get my BW out of the high 160s, and eventually hit 174-176lb..il start going for 425-440 as repeatable weekly peaks. 200kg at 80kg BW sounds like a good number.

i started the smith machine heavy calf raises at 15 1/2". i'm 16"+ at this time and still growing. 17"+ is a good goal. 405-455lb warmups with peaks of 495x40s should build it.

^ worth the price. i got mine for $99 when they were on sale. currently waiting for the $159 white/black adistar to go down to $99 too.

<a href="http://www.youtube.com/watch?v=wj-FZUU0gfs" target="_blank">http://www.youtube.com/watch?v=wj-FZUU0gfs</a>

i will still find a way to fix the insoles of the romaloes so they 'feel' the same as the adidas.. but for now, its ironworks for me for the squats. makes everything so much more comfortable.