Adarq.org

Sun 9:00am
Sept 23, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb 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

* i was right about the shoes. the adidas ironworks work best for me. did 405x1 again without much effort.. will get 425x1 this afternoon after this strong post workout meal and a quick nap. il aim for 425x1 (2.5BW) 1-2x per week. can't believe i just assumed that doing all these calf raises weakened my lowered back.. it was the romaleos all these time. looking at the bright side - i'd probably  burn out faster doing 405-425 multiple times a week.

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Sun 4:30pm
Sept 23, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb 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
- 50lb x10 rear left delt still broken

Sat 8:30pm
Sept 22, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40
- 365lb x40

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

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

* i'm surprised that my left rear delt is still not fully recovered. its not being strained while i'm doing my dips. i was actually feeling very strong with these deep full ROM BW dips. i could have done 30reps again but learning from my previous right small inner chest muscle strain from doing 30rep dips not too long ago, better stop at 20 or whatever rep where im still not completely fatigued.

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Sat 5:00pm
Sept 22, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 385lb 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

* used my addidas ironworks2 instead of the romaleos and i probably stressed my back more than i had too with the nikes because that little extra heel of the romaleos appears to be  disadvantageous with my squat form.
* i got 365-385 without much effort and got up to 405.. this is on a saturday after a work night - the weakest day of the week for me. at a BW of 168-170, repeatable paused rep of 405-425 max is an improvement.

I was spending quite a bit of time in Jackwood website these day...He had mentioned a few times how the Portable +
$10 USD
but the final or the first question is.... Is this equipment as worthy as jackw suggested... or another waste of $ & time product..

"the search for the perfect jumping program".. is very strong in this one. again. 

do yourself a favor scoob.. if you can grid 365x1.. use 300lb after a good ramping warmup and rep that working weight - 300lb 40 times in a workout.

i don't care how you do it.. 10x4 sets, 8x5sets, 6x6sets (+4x1set)...  do it twice a week. stick to it until you do the same 40 total reps with 345-365lbs. everything else you will do is a waste of time.

Wed 7:30am
Sept 19, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 365lb x40 x40
- 315lb 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 - Restl
- 100lb x0

* left posterior delt starting to annoy me. its still broken.  if i don't get enough sleep in a few minutes, i might as well skip the afternoon workout. worknight starts tonight anyway.

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Wed 4:30pm
Sept 19, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb 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 - Restl
- 100lb x0

Tue 7:00am
Sept 18, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb 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 - Restl
- 100lb x0

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Tue 4:00pm
Sept 18, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40
- 365lb x40

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

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* calf raises - back up set of 315 is not cutting it anymore. will go with 365s now. 405x40 top set is just right. anything over and i will compromise the top ROM holds.
* since my rear delts are still busted, i might i as well do more dips.

Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.

YOU ARE GETTING WEAK, BRO. WEAK.

i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

squat while you are figuring out your next "thing". your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight.

Sat 4:30pm
Sept 15, 2012

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

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb 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
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.