Adarq.org

Thur - 1/1 4:30pm
May 24, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]

* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.

Wed- 1/2 6:30am
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]

* dicided to x4 all the way to 300s as warmups.  
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.

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Wed- 2/2 11:00pm
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]

* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.

Mon - 1/1 11:30pm
May 21, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Sat - 1/1 5:30pm
May 19, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

Thur - 1/1 2:00pm
May 17, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Tue - 1/3 6:00am
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 2/3 2:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 3/3 7:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
 

Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

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Sun - 2/2 6:30pm
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]