Adarq.org

Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

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Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

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Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.

Fri - 1/? 3:30pm
April 20, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 525x0
- 345x1 FS

* slept 5.5hrs after work which is perfect before a workout (but most likely suck the rest of the day from lack of complete sleep). will skip 2nd lift if i'm mentally fatigued later.
* lowerback is really solid now. got 20-30lbs over the paused 425x1. tried the 525x1 supra 1/2 (3xBW) and held the bottom 1/2 paused to see if i can control the weight. i can use 525 on my non-work days. its not prohibitively heavy. i just did not have the drive to concentric this weight today because its my work night and i will not get a post workout nap.
* i was able to fight and hold the 1/2 depth pause with 525 and everything was still solid. no shaking or any signs of the weight overpowering me. i probably can still get to mid 500s without having troubles with the setup. will use 525x1 max waveloaded with 455.

Wed - 1/3 6:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback tightness almost gone. 1-2 more of these recovery lifts and i'l be back at it again. i really need to lower the frequency of my SVJ dunks. can't do them 2-3x/day with the squats. too much landing forces.

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Wed - 2/3 5:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* lowerback is healed. time for some heavier lifting next time. will probably skip lifting later because of work schedule. might do it if i find time. supra 1/2s to 455-475.

Tue - 1/3 4:00am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Tue - 2/3 11:30am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback a bit sore from the SVJ landings IMO. stopped at my "i-will-not-get-pinned-by-this-weight-no-matter-what"..400x1. 425 possible but that might prevent me from doing supra max 1/2s + the back up sets later.

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Tue - 3/3 8:30pm
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* 425x1 easy but still felt some tightness in the lowerback. did not want to break things by doing back intensive supra max 1/2s.

Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

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Mon - 3/3 9:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* got my 3hr pre-workout nap. +15-20lbs over the paused 425x1. stopped there just to make sure i overshoot a bit on recovery before i go at the supra max 1/2s again.
* so explosive today with my post squat SVJ 2 hand dunks. i had to limit myself to just clearing the rim and push the ball down so i don't overexert.. will lift light again in 7-8hrs ~ 4am. something light just to get my breakfast appetite better.

^ 5-6hrs sleep and ~ 2-3 pre workout naps. stongest with this cycle.  can lift 425x1 from a strict pause 3x/day (2.5BW)

anything over 7hrs of sleep right now and i'm fully recovered (sleepwise) but CNS will not be as sharp. i get 7+ when i'm recovering from the sleep deprived work schedule..

Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

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Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.

^ never timed my 10 and 40yr dash but with all the uphill sprints i've been doing, id say i'm a lot better at accelerating right now. top speed sucks but i'd hold my own in the sub 60meters.

scoops of whey... on a non-high rep routine like i'm doing now, id consume 50-75 grams of protein post workout. so if its 3x lift a day, thats 225g protein from just the powders (whey or casein).

on volume workouts, i can take in 75-100grams intra workout and another 50-75 afterwards. i buy tubs of whey discounted at ~  $16-18/ tub.. have a closet filled with supplements.

Thur - 1/? Afternoon 3:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 340x1 FS

* almost 26 hr since the last lift and i'm still a little sore because it was a lot of heavy singles. recovered and felt good but not smooth on the lifts. 425x1 was not as explosive but still a strict pause at the bottom. skipped supra max for later.

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Thur - 2/2 Night 12:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455