Adarq.org

Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.

Thur - 3:00pm
Jun 14, 2012

Week 4 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 335x20 [+2+3 +2+3 +2+3 +2+3]

* the 405s felt lighter today even with legs that felt really beat. i didn't know what happened but this morning, i thought i won't even make it pass 385s because i was just too sore. slept again and woke up feeling better.
* if i recover as good, and hopefully not going to x4 helped me lessen the soreness - il go for a top set of 425 tmrw afternoon.

Wed - 3:00pm
Jun 13, 2012

Week 4 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 365 +1+1
- 315x20 [+2+4+2+4+2+4+2]

* even with almost 36hrs from the last workout, the coordination got back quickly after sets 2-3 of 225s. stopped at 225 3rd set as the form is already going. usually go up to 4 sets with 225 if form is still not smooth. no problems with any of the weights. got the first single of 405 easily, i really thought about 425 but found a way to stop myself.
* this cycle is focused on the back up multi clusters for higher tonnage/volume while minimize rests - for more leg mass. had to stop at 405 even when i have 20-30lbs over it.
* i'm only on week 4 and this back up sets are tiring. i'm sweating and i'm getting really sore/DOMd. id prefer the multi heavy singles from 400-440 anyday over this crap.
* played around with the reps on 315s. felt good with a waveload type reps. +2+4, then cycle back. end with +2 to complete 20 total reps.

Tue - 4:00am
Jun 12, 2012

Week 3 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 315x20 [2x10]

* time to back off a bit now for the next 1-2 workouts. 405 top heavy singles - form was solid and legs are now tired. did high volume/light weight back off 315s for more blood flow. post workout meal/sleep will be strong.

Sun - 5:00pm
Jun 10, 2012

Week 3 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275,325 +2+2][375,400+1+1]
- 380x2 [+1+1]
- 325x8 [+2+2+2+2]

* still some stiffness in the lowerback but fukit, been 2 days already and 375s are not cutting it anymore. 2 singles of 400 - the lifts felt good. drained me a bit and was only able to get 2 on 380. was planning at least 5 but as the concentric slowed down, my back really needed to stay solid to hold that weight longer. didn't bother beating myself up some more.
* 325s were no problem.
* after my back recovers 100%, i might bump it up at week 4-5 to 410 top singles with 380-390 backups. i don't like that 45-50lb gap with my repeatable daily max and my peaked 1RM (445-450).

 

Thur - 8:00am
Jun 7, 2012

Week 3 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2][325,375,400 +1+1]
- 380x2 [1x2]

* back still a bit beat. forgot to mention that i used a different shoe the other workout and that might have caused my back to get uncomfortable. the higher heels of the newer adidas didn't work well for me.
* i need to back off the intensity now and give my back some time to catch up. its stiff right now post-workout. not a good sign. i did my lift after my 7pm-8am work. IMO, its better this way because id get plenty of sleep afterwards. having been awake and moving also helped in my warmups. everything felt good except for the back which gave up too soon. could have had 425-430 the way the 325/375 felt very light.