Adarq.org

Thur - Morning
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* slept 6am-12pm. did my morning training. 45min session. 425x1 was not heavy. lifting this again in 5-5.5hr from now will make it feel lighter by 20-30lbs. probably go to 440 again depending on how sharp i feel when i wake up again later. repeatable paused reps doesn't get my VMO area tender. i still put compression wraps on my right VMO area while i sleep. compression makes me feel like im recovering faster.
* front squats kept light at 325. still resting the shoulders, wrists and everything else that get hammered while trying to keep the weight in my front shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
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Thur - Afternoon
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x2][300x2][350,400,425,440x1]
- 325 0x0

* 440x1 was max for today. need more recovery. will take it light the next couple of days. no back up front squats. shoulders are tired. did some this morning so that should take care of the daily lift.
* did not get a nap between the workouts today. ~ 5 hours in between the heavy lifts. tried to sleep but the 6hr morning sleep was enough. il probably get more tired later but nothing another deep sleep can't fix.

^ 450 lbs looks like a tank. 455 looks a lot more awesome.

Tue
Feb 28, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
- 345 1x2

* i don't know why but it seems that getting rid of the higher rep back up (non-paused reps using 375) a few days ago got my strength overshooting at the moment. the 400-425 felt light again. 435 was not as explosive but definitely repeatable on a daily basis.
* i will get 440-445 this afternoon after a good 4-5hr midday nap and a strong post workout meal. probably back up a bit and not go all heavy.

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1
              340            1.1
              345                      1.1

Sun
Feb 26, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* not weak but not very strong either. spot on for a daily strength maintenance lifting. back up sets now dedicated to x1-2 front squats.
* aside from the sprinting drills, i will train for a high 200/low 300 powerclean in the next few weeks. if my daily front squat is 325, il try to go for 50-75% of that on the the powerclean ~   150 to 240 as long as i maintain strict form. max powerclean goal is 315lb.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1

Sat
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400x1,425x0x0]

* the higher volumes of butt kicks / sprint drills is eating up my legs. the form on the paused rep lifts were smooth and perfect - i was just weak. tried to get 425x1 twice and did not even get to the midway point when my torso bends on the first attempt. legs just folded back down after the concentric slowed to a halt halfway up.
* weight did not feel heavy.. well, not until a few micro seconds after im pushing it up from the paused start from the hole. the start of the concentric was not that hard.. the decay of explosive strength is just too quick today.  tried another 425x1 and it was more explosive than the first attempt.. same result halfway up.. torso did not collapse. when the bar slowed down, legs just folded back down again. called it a day before i burn too much energy.
* no back up sets. will probably get 375x2 and it will feel like 20lbs heavier.. so why bother.. il just rest some more and back down a bit on the volumes of the sprint drills so i have enough strength to at least complete my 425x1 top paused daily lifts.

^ Paused Rep Squat = 92% Non-Paused

my paused squat is at most a full second when i can really handle the weight, not anywhere close to 2 sec IMO.

Wed
Feb 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will end the back up volume sets tmrw. can't do too many things at the same time. will need to focus on sprinting and some front squat / powercleans. i got repeatable 425x1 in these 4 weeks of back up sets. not bad at all  - i was able to get all 425x1 paused even at my weakest / partially injured day.  i was hoping to get this repeatable paused to 440x1 but that can wait. will give body a few weeks to recover and do more speed/skill work at that time.
* will continue with the paused ramping weights for maintenance but will remove the backup sets after tmrw. its also a good idea to back off a bit now IMO since i can't even match my 3rd week strength anyway. 375x6 multiple times.. damn, im losing explosiveness on 3rep right now. at my strongest, the 5th rep was still explosive.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2    4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops

Trick #3 Use Squats For Delayed Potentiation

maybe my squat before speed workout is not a bad idea after all. been doing it that way all this time. my self-reason for doing it is the effective "warmup" i get when i feel all the big muscles in my legs have fired already.

i don't do piston type continuous tension - bodybuilding reps where the whole set feels like a one big long rep. i'm more like 3sec on, 2sec off, repeat.. thats one set. could be the reason i dont tire much even with heavy weights.