Adarq.org

The de-load version of your previous workout could be:

SUPERSET 1 - SQUAT ++ OHP:
6@85kg ++ 8@42.5kg
6@85kg ++ 8@42.5kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 6 + 4

SUPERSET 3 - RDL ++ LEG RAISE:
10@95kg ++ 20
5@115kg ++ 20

In other words, just slash the sets in half. If you really need it, you could also extend your rest periods by a minute. For the RDLs, I included the two of your heavier sets. For me, this keeps my strength higher than the other option since it doesn't allow the weights to feel heavier next workout. And if the weights feel heavier... it means the CNS isn't as tuned for it (loss of neural strength due to whatever).

I've experimented before with cutting reps in half versus cutting sets in half for my de-loads. I like cutting the sets in half better and keeping the reps the same because I feel I actually get a training effect that way. I am at least doing one set to near exhaustion and stimulating some kind of muscle growth/strength gain.

Think of it this way. Say you are capable of 4x10@100kg for some lift. What would keep your strength better:
- A year of doing 2x10@100kg, never more
- A year of doing 4x5@100kg, never more
I would say the first option would. So that's what I choose for the de-load.

"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.

Interesting, you've probably already tried a bunch of different things but you can: vary stance width, vary outward angle of feet, vary outward angle of knees.

you can squat with a narrow stance, toes pointed forward, but knees tracking way outside. who knows. maybe something will work.

good form. 

eat more and lift 200kg. 

Projected max is ~440lbs already! And i'm looking to cut to 195lbs to put me at 2.25xbw 

Back when i squatted 365x3, i maxed at 405lbs the next session. My 3RM seems to be 90% of my max.
405x3 puts me at 450lbs but that seems out of reach even if the planets align.

440lbs sounds about right on a rested and hyped up day.

---

Woke up at 196.6lbs this morning

Week 101

Monday - 02/29/16
197.8lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 8                                >> The de-load last Thursday served me well! Scheduled for 400x3 but did 405x3 instead.
185 x 5                                >> I don't think I'll be able to repeat this on Thursday. We'll see. I was nervous today = adrenaline.
185 x 3                                >> I've done 325x8 before, but since an even heavier set came before it it's a PR this time too.
225 x 3                                >> Slightly cutting back on the volume of these.
275 x 1
315 x 1
365 x 1
405 x 3
325 x 8 PR

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> Switched to good ol' 3x5 with 3min rests since I was stalling.
135 x 5                               >> Did not expect 5 reps, let alone two sets of it. Nice.
185 x 3
225 x 1
235 x 5 PR
235 x 5 PR
235 x 4 PR

Romanian Deadlift
225 x 5                           
275 x 3                 >> Previous PR was 385x8 on these. Working back up slowly.
315 x 1                 >> Hope I don't get crazy sore from these, so I can do them again Thursday.
365 x 5

Incline DB Bench Press
75's x 12                     >> 2min rest.
75's x 8                       >> Upped the rest on these. May also add in a set later on. Not sure yet.

Calf Raise Machine
420 x 5                            >> 60sec rests.
480 x 12 PR                       >> Machine maxes out at 495, which is one pin away from 480!
480 x 10 PR
480 x 8 PR

<a href="http://www.youtube.com/watch?v=dfUDOVuYFZw" target="_blank">http://www.youtube.com/watch?v=dfUDOVuYFZw</a>

Week 100

Friday - 02/26/16

-= Workout Log =-

Cable Rows
160 x 5                          >> 60sec rests.
180 x 3                          >> Eh...
200 x 10
200 x 8
180 x 8
180 x 6
180 x 3

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2                             >> Woohoo!
45's x 1
50's x 1
45's x 9 PR
45's x 5
40's x 8 PR
40's x 6 PR
35's x 5 PR

Pull ups
BW x 15                   >> 60sec rests.
BW x 8
BW x 3
BW x 4
BW x 4

Ab Pulldowns
95 x 5                >> 60sec rests.
155 x 12 PR
155 x 8 PR
155 x 4 PR
 130 x 4 PR
  105 x 4 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 1
35's x 11 PR
35's x 6 PR
35's x 5 PR

Great workout overall. Progress has been very slow lately. I still have no explanation for how my squat exploded from 365x3 to 395x3 in just a couple weeks (this happened like 6 weeks ago?). I'm still PR'ing inch by inch since then. It's also harder now since I'm cutting. Not logging my food though; it's just a ~5lb cut.

196.0lbs this morning, saving for later cuz i'll forget

^^ We're back to the regular quad then 

We don't have quads. We have quints.

http://www.ncbi.nlm.nih.gov/pubmed/26732825

The quadriceps femoris is traditionally described as a muscle group composed of the rectus femoris and the three vasti. However, clinical experience and investigations of anatomical specimens are not consistent with the textbook description. We have found a second tensor-like muscle between the vastus lateralis (VL) and the vastus intermedius (VI), hereafter named the tensor VI (TVI). The aim of this study was to clarify whether this intervening muscle was a variation of the VL or the VI, or a separate head of the extensor apparatus. Twenty-six cadaveric lower limbs were investigated. The architecture of the quadriceps femoris was examined with special attention to innervation and vascularization patterns. All muscle components were traced from origin to insertion and their affiliations were determined. A TVI was found in all dissections. It was supplied by independent muscular and vascular branches of the femoral nerve and lateral circumflex femoral artery. Further distally, the TVI combined with an aponeurosis merging separately into the quadriceps tendon and inserting on the medial aspect of the patella. Four morphological types of TVI were distinguished: Independent-type (11/26), VI-type (6/26), VL-type (5/26), and Common-type (4/26). This study demonstrated that the quadriceps femoris is architecturally different from previous descriptions: there is an additional muscle belly between the VI and VL, which cannot be clearly assigned to the former or the latter. Distal exposure shows that this muscle belly becomes its own aponeurosis, which continues distally as part of the quadriceps tendon. Clin. Anat. 29:256-263, 2016. © 2015 Wiley Periodicals, Inc.

vag how long do you generally rest between sets of squats and the other lifts? wondering how you do it with supersets.