Adarq.org

Sun - 8:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|10

BW Dips
- 30,20

* that straight knee gastrocs calf work seems like a good idea yesterday but it killed my lower quads even just as stabilizers. i got good sleep and everything else but i only made it to 385. now i have another 8-10hrs to get my act together and get 405 later.
* waveloaded the 4th set of soleus work and it felt great. after 16 reps of 5x45lb, took 1 plate out and did another 10 reps. load felt like air.
* i will just go with what worked for my calfs all these past few weeks - moderate/heavy bent knee soleus work + high rep BWx40 reps standing calf raises at home, multi reps. that combo should work for now while maintaining my 2x/day daily calf work.
* i like these heavy/light combos.. i have a bunch of them.
- high rep cable rows.heavy curl bar head supported rows + 20-30BW dips
- heavy full squats + light goodmornings.backextensions.GHR whichever feels good at the time

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Sun - 4:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16 (waveloaded on last set)

BW Dips
- 30,20

* feels good when things go as planned. got 405x1. not the easiest but with a convincing hold at the bottom ROM. BW ~ 166-168lb midday.
* my standing low cable single arm rows are now stuck at 180lb because of grip strength. can't go past 6-8reps. 10 possible if i tie myself to the cable but as planned - can't have too much forearms either so i'll suck it up and build this thing too.

How have you dealed with the eggs on your spine produced by squating?

 

even with a compression shirt + sweats on, the knurling on the bar will always leave a mark on my back. i'm filing the thing and applying some moisturizers. helps a bit but the only way to really take it out is to stop squatting too frequently - not going to happen.

Sat - 2:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 12,12,16,16

BW Dips
- 30,20

* strong again after some sleep from 8:30-1:30pm, not the best sleep but worked. diet still a bit lagging but about to change now with this strong post workout meal.
* will now get fancy with the solues work. will start to waveload between 4|5 plates to really get good top ROM contractions/holds with the lighter weight. use the top heavy set to potentiate..etc.. the works.

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Sat - 8:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,+1]
- 345x4


Daily Calf work Gastrocs- 45 Deg Leg Press paused reps top/bottom holds
- 8x45lb x10
- 10x45lb x10
- 12x45lb 10,10,10,10

Daily BW Dips
- 20

* some gpp work with the leg press calf work. will mix it up a bit. might need more gastrocs now since the solues got plenty of work already.
* squat top set at 385. did not feel very strong. got my 405 this morning so that took care of it for today. did a back of 345x4 just to see if i still got some form of endurance in my legs. no problems with the 345s. felt light on the back and legs but at paused rep 4, i can tell that the lowerback starts to get challenged to maintain my upright torso.

Fri - 4:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 30,30

* will only lift 1x today due to work schedule. soleus getting strong again. will bring lifting gear to work just in case i have some time before mid-night lunch. probably skip it today.
* will log the BW dips just to make sure i don't over do it again and break something like a few months back (may 2012) - some small right inner pectoral muscle got strained because i did a full ROM with a bit of speed IMO while i was still cold + the repetitiveness of 30x2 most of the time.
* my one hand standing low cable row is now at 160lb x10. +40 more and i'll max the stack. probably just go for reps on this one while going heavier on my head supported curl bar rows. grip still sucks but don't want to use the straps. can't have too much forearms too - i do my curl bar rows with an open thumb for more forearms. sometimes, i do the warmups with partially opened grip. those really get my forearms boss.

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Fri - 11:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 20,20

* no sleep, no strong diet. 385 was easy. lost interest in the 405 after the standing with the weight part did not feel solid. not enough stomach mass to keep everything solid. too empty but can't eat too much post workout today because of possible food induced sleep when im about to start work.

your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

I also started to do one-arm cable rows but seated.

the stabilizing effect of the non-pulling arm allows you to use weights that will give the back muscles some decent resistance.

Thur - 4:30am
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* that x16 on the seated calf raise must be a one-time fluke. i had no idea how i got pass 10 reps with the holds on that one because i'm barely getting the 10th rep holds this time. must have been the 16x4 gastroc work on the previous workout.

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Thur - 4:30pm
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* solues work got easy again but decided to keep it at 10reps to get convincingly recovered. will go 12-16reps next time, 4 sets.

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Form Check - new shoes. nike romaleos volt - olympic 2012 release

this is my top set of 405. just realized it can be 135-225-315 because the vid is too flat. don't care.
no time to edit. suck it up and watch the whole thing. there is a single rep squat there somewhere.

<a href="http://www.youtube.com/watch?v=m7gI2-usvio" target="_blank">http://www.youtube.com/watch?v=m7gI2-usvio</a>

vid also of my back routine - standing single arm low cable row. this +  curl bar head supported rows at home. the more back the better.

standing single arm low cable row

<a href="http://www.youtube.com/watch?v=cG77OBX-xRw" target="_blank">http://www.youtube.com/watch?v=cG77OBX-xRw</a>

Wed - 3:30am
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16

* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol

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Wed - 5:30pm
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

too much heavy half squats as a suggestion from lance got me full repping 455 out of nowhere. i had no idea it had a strong training effect..

all i can do now is watch what i did 1 year ago and say - at least i got it on vid.. not gonna happen that easy again anytime soon.

<a href="http://www.youtube.com/watch?v=FM4eSAmTQMw" target="_blank">http://www.youtube.com/watch?v=FM4eSAmTQMw</a>