Adarq.org

Thur - 1/2 3:30pm
April 19, 2012

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

* got too much sleep - 7.5hr. felt recovered but was not able to lift heavy. i usually come back a lot stronger 6-7hrs following a workout like this one.

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Thur - 2/2 11:30pm
April 19, 2012

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

* did not get any nap/sleep between the lifts. was not really weak but did not want to push too much because i was doing my workout during my lunch break.

somatotropin.. hmm..  i smell that on workdays.. need to snort that thing and train like mendez until i get to superheavyweight beast level too. 

srs - is that supposed to get mendez ligaments/joints strong enough for his muscles?? whats the main benefit he gets from taking it.. that is assuming he only used 1 type of PED which is most likely not the case.

^ the 200-400/425 ramping warmups are paused reps full squats.  supra max 1/2s follows and i will log them if i do some. otherwise (if i'm weak), il just leave it blank. left title there to show what cycle i'm doing right now.. and for the moment, its the 1/2 squats.

Sun - 1/3 Morning 7:00am
April 15, 2012

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

* did not sleep much. need more zzz

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Sun - 2/3 Afternoon 2:30pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 320x1 FS

* 3hr nap worked well. will delaod tonight and do more reps of my routine post-squats SVJ 2-hand dunks. might start back up x2-4reps of supra max 1/2 squats to really drill in that explosive strength at a ROM. will also do 1.5reps of the 1/2 squats. down to half depth, up to quarter and then down again to half.. use 425 with that..

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Sun - 3/3  8:00pm
April 15, 2012

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

* only got 1.5hr nap and it was not enough. 425 from a strict pause was heavier compared to the previous lift. only took the supra max to 475.  will lift again tmrw morning.. hopefully get 4-5hr sleep max



 

Sat - 1/2 Afternoon 3:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 320x1 FS

* not very strong but still got the 425x1 from a strict pause. the 400x1 was not as explosive but that didn't stop me from using the 425. i got my 5hr sleep (no oversleep), and the previous supra maxes is making the weights feel lighter.

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Sat - 2/2 Night 11:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455x1
- 320x1 FS

* weak. did not get good enough nap between the lifts. 400x1 from a strict pause but was not very explosive. 425-455 paused supra max were ok. no trouble there.

^bb.com / costo.  when they go for buy2 get 1 free or whatever promo, and add to that they 10%off minimum discount. right now, they have the dymatize elite casein 4lb for $47.. less 20% = $19/ 2lbs.. not bad. costco has musclemilk discounted up to $10 off sometimes.

Wed - 1/? Morning 5:00am
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* will lift again probably after lunch but will most likely get fatigued tmrw because this is the start of my work nights 7-8am.

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Wed - 2/? Afternoon 1:30pm
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455,475,500x1
- 455x2
- 320x1 front

* 500 surprisingly felt light on the back and i was still able to make the pause at the 1/2 depth ~ 90max quad/calf angle, before exploding up with the weight. the 455x2 following that was still very explosive and controlled. 320 front squat felt so easy it might have been useless.. should have done 345.

^ thanks. possible but with rims that are 99% not completely 10ft, id say low 42-43 best. the only vid-validated SVJs i have are 39"x2 a few months ago, so i cannot really claim +3-4" over my old vid without any proof.. and yes, my 2-hand reach is 90".

Mon - 1/3 Morning 7:00am
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* still overpowered the paused 425x1 by at least 20-30lbs. solid strict pause with a controlled and smooth concentric. lowerback probably recovered now from the 18rep heavy back extensions. did the supra max preparation sets with the pause.
* did a set of supra max 1/2 squat with a pause at the bottom but came up only to 1/4 way up and went down again after "finding" the depth with the first rep but this time without the pause. like a 1+1/2 set in one rep of 1/2 squat. this felt good but will most likely break something if form gets sloppy - because of the supra max loading.

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Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* repeat of the first workout today and still felt just as easy. might go for 475 tonight if my back still feels solid. been eating lots of chicken breasts lately because i got a freezer full on a 1 get 1 promo.

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Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* just as strong as last time too but lowerback starting to feel tired a bit after the 455. will skip next supra max if i still feel stiff a bit but most likely not.
* SVJ 2-hand dunks afterwards felt easier and more explosive. must be some supra max effect.