Adarq.org

Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

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Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..

Mon - 7:30am
Sept 3, 2012

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

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.


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Mon - 4:30pm
Sept 3, 2012

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

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40
 
Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.

thanks lance.

2x a day to every other day.. i might need some rehab to get out of my addiction for that..

my goal is repeatable 2.6BW paused rep squat peak 1-2x/week.. i will take your advice lance but will gradually let go first.. i will still lift daily but will cut the "no-squat" days to a max of sub 385s.. anything with 385 and heavier is a squat day. 365 and under is just a regular training day.

i'm probably training in circles right now.. no problem IMO.. circles kinda boss already anyway for jumping purposes.





 

HBBS is good much better than LBBS because it keeps me upright out of the bottom. It's fixed the squatmorning problem but there is still work to be done.

Things to Try Next Week

From reading clarence I have a plan for what to do next. I have to do slow perhaps even paused, heavy backsquats out of the bottom. And ensure I never let my body go fwd out of the hole. It's as simple as that. That's how i'm going to fix my squat. I know kingfisher might not approve because athletic squats aren't done slowly - but my problem is STRENGTH - and specifically strength in the bottom position.

Once i've got good positions at the bottom and out, I can work on getting faster. Bouncing is easy and will come naturally once weakness are addressed and positions are good.

When core fatigue sets in, the belt can be used to do additional sets for further volume for leg strength.

Another big weakness I have which the belt wont help with, is upper back/chest dropping. That needs desperate remedial work. So have to do the rows and hang cleans. May just add an extra session JUST for that. Perhaps evenevery day I train.

For the (front) squat I need to drive my elbows up out of the hole. I did this on my last front squat set, and lol it worked - but my body found the position unfamiliar (it is used to upper back rounding) that I just stalled and then failed! (my first fail btw). I think part of the reason that happened is because I "forgot" to keep pushing with the legs at the same time, because I was concentrating so hard on the elbows? Maybe.

If I do the above and i've got good positions out of the bottom of the hole, and my core is strong, my upper back and chest are strong - then i'll be ready to push my squat (front & back) up aggressively. That should happen, at the latest when i've finished cutting and ready to gain some mass. Hopefully before that though.

form is the very first thing you should be focusing on.. so you have the right idea here.

do not pay attention to the weight on the bar. just make sure there is enough load there to push you down and give you a challenged concentric. 

Fri - 9:30am
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back was jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 5x45lb x10
- 6x45lb x10
- 7x45lb x10
- 8x45lb x10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* not doing these heavy 495x10 calf raises on the smith with these much volume. will use the leg press on heavy volume sets for the calf from now. will use smith once in a while to prime the back muscles using 495s but definitely with a lot less volume. the 385x1 i attempted this morning felt very easy while i was pushing it up from the concentric pause, but midway up - i had to dump the bar.

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Fri - 5:00pm
Aug 31, 2012

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

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x10
- 7x45lb 20,20,20,20

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- skipped

* back felt a lot better but still tight. legs were already 405+ strong but can't do anything heavier at this time.
* calfs feeling bloated and big right now. rows also feeling good. i like the strap.

not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

 

lol.. thanks man

FYI - i did not take anything other than creatine, whey and lots of caffeine.. my BP is too low anyway to be asked if i take PEDs/AAS.

yes, there are better training routines to progress in the squat. i did this very high frequency squat (lifted at least 1x/day, average 2x and also spent days doing 3-4x /day using an average of 385-405-425s) because it made lifting a high percentage of my BW easier. i did not fail a single paused rep of 2.25BW. once you have the muscle mass, the skill of lifting heavy needs a lot of practice.. something that worked well using this daily thing.

all these daily lifts were using a pause rep. muscles recover a lot faster than ligaments. i did daily lifting on a non-pause style at one point and had to deload quickly due to the wear and tear. also goes to show how "tiring" jump training is.. doing too much jumps will get you injured easily.

i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 

1 days to go and i will finish what i started last aug 30, 2011..

Wed - 7:00am
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 40,20 (doing dips for muscle balance.. its my only upperbody push at this time)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10,10,10

* did not get as much sleep as i wanted. was not weak but did not have it to push for an easy 405x1. il make it but il hate myself for using too much effort.
* skipped the low rows and just went all mid pulls with straps. back/shoulders surprisingly did not get very sore so i blasted it again.
* calf raises with 405s feeling good. i can hit top ROM smoother today. a few more days with this and ill go 20reps with the same weight.

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Wed - 4:30pm
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 20,20,20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* legs were strong on the 405. very explosive from the pause, but the mid-upperback did not hold its own. must be the multiple rows i've been doing with 100lb - which not very light too. made the top pause rep harder than it really is.
* BW dips now tiring a bit. will reduce reps.
* smith calf raises with 405x20 did not give me too much trouble. i prefer the full stretch using the 45deg donkey sled but the load on that little thing is not cutting it (8x45lbmax). i need to spend more time with the smith calf raises so that i get to really drill down the form. feels like i can still get some more ROM at the top.

2 days to go and i will finish what i started last aug 30, 2011..

Tue - 7:00am
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb 10,10

* did not have a convincing 385x1 concentric coming from the full pause. would probably get 405 with a lot more effort than usual. saved it for later.
* outside area of upper feet really getting beat from the calf raises. no pain in walking or during the exercise, but i can feel the ligaments connecting to the small toes are strained a bit.

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Tue - 4:30pm
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise - Smith Machine - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 50

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10
Mid Pull
- 100lb 10,10

* used straps on the 2nd set of 100lb rows. i was really emphasizing the holds at max ROMs as my grip is not an issue anymore. my shoulders/back is not going to be comfortable later.
* skipped the seated calf raises - foot is getting beat. used the smith machine and it appears to be a good alternative. 405 10x4sets as GPP for the gastrocs in that exercise is a good weight. did not have any problems pausing at the top and bottom ROM. could have gone 16-20reps with 405.. stopped at 405x10 for now until i get adapted to it. will skip seated calf raise until the strain in my feet have healed.