Adarq.org

July 31 - Aug 6, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  208-210

Sun July 31

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw push up on db feet elevated reverse grip 10x2 sets

* been doing the push up x20s with close grip neutral. tried them today with reverse for more tricep action. felt better but it was harder.

Mon Aug 1

morning
paused full squats 315s-365-405 | no-pause 315 4x2 sets
bw push up on db feet elevated reverse grip 10x1 sets, 20x2 sets

afternoon
paused full squats 315s-365-405 +10 | no-pause 315 12x1 sets
bw push up on db feet elevated reverse grip 20x1 sets
db bent over row 75lb 10x2 sets

* i'm still heavy at 206-210lb but still not overshooting the 405 like before. reread my log to see how i was stronger before at this weight. i need to limit the 405 to 1x/day in the afternoon only. will do 315s only in the morning from now. i'll focus more now on the top heavy single and some easy 315 volumes for thickness as backoffs.

Tue Aug 2

morning
paused full squats 315 1x4 sets
db bent over rows 75lb 10x2 sets
bw push up on db feet elevated reverse grip 20x1 sets

afternoon
paused full squats 315s-365-405 | no-pause 315 20x1 sets woot!!!
seated calf raises soleus 5x45lb 16x2 sets

* skipping the heavys in the morning worked well. did 315x20 with 2-3 reps left in my legs.

Wed Aug 3

morning
paused full squats 315 1x3 sets
db bent over rows 75lb 10x2 sets
bw push up on db feet elevated reverse grip 10x2 sets
seated calf raises soleus 6x45lb 10x2 sets

* calves getting a lot stronger. back to 6 plates but this time with no hand leverage on the machine handles. i kept my hands on the side and leave all the lifting for the calves. i used the handles only on the racking part. pulling with hands is at least 25-35lb assist. probably even more on the near max top reps.
* quads, glutes and hams are not fatigued from the 20s yesterday.

afternoon
paused full squats 315s-365-405 | no-pause 315 20x1 sets
bw chins 10x1 sets

Thur Aug 4

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x1 sets

Fri Aug 5

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x1 sets
standing one arm cable rows 75lb 10x2 sets

Sat Aug 6

afternoon
paused full squats 315s-365-405 | no-pause 315 8x1 sets
bw pushup on db feet elevated neutral grip 20x2 sets
standing one arm cable rows 70lbx5 | 80lbx5 | 60lb 20x1sets

damn, my quads have atrophied. and my left quad is smaller than my right! its even SOFT when i flex it and push down on it with a finger! they used to be rock hard wtf!!!

def have to try squatting again tomorrow. even if i cant go atg i have to do something...

you're off the juice bro? 



goodluck on the comeback.

July 10-16, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  200-204lb

Sun July 10

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
one arm cable rows 75lb 10x2sets

* quads need more time off. i was waking up during sleep because of involuntary kicking/spasms. the more modern gym i go to this morning (24hr fitness) did not have the chest press machine with leveled handles. most are inclined and designed for pronated pushing. did not bother with my upperbody push this morning. save for later.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb 10x5sets
bw chins x20
seated calf raise soleus 5x45lb 10x2sets

* ill skip backoff squats tmrw too if i still don't feel refreshed tomorrow. or maybe i'll skip for 2-3 days and comeback to a 440/455lb.

Mon July 11

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb x10 | 225lb 10x2sets
bw chins x10

* legs feel a lot better already. will skip the 405x5s until i feel that the 405x1 pause is explosive enough to get at least a 440lb pause single. this might take a while or it might just take a few more skipped days. i'm 202-204lb now.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
standing calf raises smith 405x10 | 495 5x2sets
db reverse close grip press 60lbx10 | 70lbx10 | 80lbx5
one arm cable rows 75lbx10

* resting the backoff sets on squats. doing more of the little things.  i planned on doing my upperbody tricep push using the reverse grip smith but other people were waiting  on me while i was doing my calf raises. i used db and a flat bench. still feet elevated. i was being extra careful in getting to starting position. i've seen many peeps injure and tear their pecs/biceps just by carelessly swinging heavy dumbells to get to starting position. i could do 90-100lb in a few days but would stay with 70-80lb because i don't want to get injured with this.

Tue July 12

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
one arm cable rows 75lbx10
bw chins x10

* i might have fried myself from the daily higher tonnage 405s/315s x5s. my bodyweight is holding steady at 202-204lb. quads just feel beat. just waiting to bounce back and make use of this 200lb+ bw i got myself into. i'm usually in the 440/455 by this weight but i underestimated the fatigue from daily 405x5s.
* at least my upperbody push is strong. db tricep reverse press feels awesome. feels like the best counter movement to my one arm cable rows. 

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated alt db shoulder press 60lbx10 | 70lb 5x2setsone arm cable rows 75lbx10
bw chins x10,20

* seated db shoulder press feels way easier/stable when i used wrist wraps. this is my counter to the chins. i just have to make sure i don't overdo my upperbody push/pull when i'm recovering my squats.
* so far, the hardest movement for me is the upperbody horizontal pull. these cable rows are very taxing if form is maintained throughout. i get good technique by tensing some area in the pulling elbow and really feeling it go thru a full ROM. pulling hand can be getting close to the body but if the elbow rom is cutting short, the pull is worthless.

Wed July 13

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
db bent over row 80lb 10x2 sets

* 405x5 strong now this morning. might do it later in the afternoon and start my 3-day work week wed-fri night. i lasted way longer doing 440/455 singles before i lit up. 5 reppers are brutal. il give myself another shot at adapting to these on a daily schedule. if not, i can always go lazy and go for top heavy paused single.
* cable machine is broken. did my horizontal pull using dbs. felt alright. might use this for a while.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db seated alt press 70lbx5
reverse grip bench press smith 135lbx10
bw chins x20

* squats recovering as planned. a couple of days more and i'll be back to normal again. db overhead press is tired. tried the smith machine for reverse grip benching. not bad at all. might use this instead of db. i'm afraid of injuring something on the setup using 80lb+ db.
* chins x20 at 204lb bw is awesome. been frying my 578grams of white rice (750kcal/meal) using 30g of olive oil. thats 1000kcal from the carbs/fat alone. add that to lean pork chops or chicken tenders. i'll slowly get to 208-212lb.

Thur July 14

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lb 10x4 sets | 70lbx14


Fri July 15

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lb 10x3 sets | 70lb x10

Sat July 16

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 65lbx10 | 70lb 10x2 sets
reverse close grip smith bench 135lbx10 | 165lb 10x2sets | 185lb 10x3sets

* squats still not strong. not much effort in paused 405s but at 204-206lb bw, i should be lifting a lot more. 5s never again with stupid volumes.
* smith machine press feels a lot better than the db. my weaker left hand does not get left behind.

Charles Oakley

that man is illegal. i could see him taking out lebron for a game if that is his detail for the night.  he body slammed barkeley. lol

i'll start saving for warriors home game ticket. can't wait for the splash family to put on a show. 

what do you do on a durant / curry pick and roll. 

just to clear it up.. IMO

lean for max jumping/speed work is 6-8%BF -  veins in the lower abs. veins in the calves.

loose leaness for strength gains is mid to upper teens BF. - still have the last 2 pack abs.

anything over 20%BF you messed up and pigged out too much. you're obese. 


thanks Toddday for clearing it up.


 

160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45).  So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat.  Before when i was improving, i am on low carb... bust still eatting some.  This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should  focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight.  and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation.  (which did not help much)

So back to where I am now,  currently.  I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25  x3
45 45 45  x5 x5 x5 x5  (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning.   (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable,  and as i squat more I feel tired and week but often the last set of 5x5 feel easier again...  as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.




I spent an hour reading the VJB2.0 once a week, and the take out from today is:

Quote

You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.


A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.

not going to work. you should get strong and fat squatting into the 405lb+ then leaning back down while keeping as much quads as you can.

if you are struggling with 3 plates, your baseline strength is not going to get you far. i paused 440lb @ 170lb bodyweight to get myself dunking. your reach is shorter than mine. you need to be stronger.

400lb squat is not impossible. dreyth did 455 too. its becoming more achievable.

i hope you make it. stop getting broken.

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