Adarq.org

Jun 5-11 , 2016

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

BW  186-188lb

Sun Jun 5

morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x10 | 50lb x5

*bw getting steady at dry 186lb. 365x5 routine now even at morning workouts. still not convincing enough to attempt double sets. will make it but will tire too fast and not recover after naps.

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
dips bw x5,5,5 | 50lb x5

* dips/chins - i'm lasting longer with weighted daily x5 reps than doing bw 20-40 reps. i don't tenderize my left elbow even with the 50lbx5 weighted dips. i'm beginning to like dips again. this is my favorite upperbody push years back until last year when i went with bw x20-40 and eventually got my left elbow tender. i will progress the weighted dips to 70/90lb x5s for daily work. 50lbs is not heavy. just some adaptation work before i bring the intensity.

Mon Jun 6

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,5,5,5

* bw still at 186lb but felt extra thick this morning. decided to increase my back off set to 385 instead of doing double sets of 365. i already forgot how good i am in doing multi reps. did 2-3 breaths in between the reps and the 5th 385 was still not very heavy. doing sets of 5 is working nicely. enough to challenge me and not too much to overcome my recovery.
* whenever i get my bw to 188-192, il increase my top paused single to 425-440lb. 385x5 everyday will bring me good things in a few weeks.
* i'm wearing my compression tights now while sleeping/resting. seems to help with my quad recovery

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 50lbx10

Tue Jun 7

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
dips 50lb x5
standing calf raises 400lb x5,10

afternoon
paused full squats 315s-365-405 | no pause 385x5
chins neutral 90lbx4

* not very long now until i get my quads thick enough for daily backoffs of 405x5. caloric excess and better sleep on my non-work days is working nicely.

Wed Jun 8
 
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10

Thur Jun 9

morning
paused full squats 315s-365-405 | no pause 385x5
chins neutral 70lbx5
standing calf raises 400lb x10
dips bw x5

afternoon
paused full squats 315s-365-405 | no pause 405x5
chins neutral 70lbx5

* 188lb bw after pre-workout protein shake. got lots of sleep because of a wed daytime meeting. skipped the double workouts on wed but got back to night schedule sleep pattern by sleeping twice. worked nicely for this afternoon. hit 405x5 without much fighting on the last rep.
* even with a non-near max 405x5 no-pause, i am still not strong/aggressive enough to use 425/440lb for a top paused rep. the paused 405 concentric still does not feel fast yet. i know the feeling of a paused 405 that will surely get me a paused 455lb. i successfully got all 7 paused 475x1 just by feel of the 405. i need more bodyweight.

Fri Jun 10

paused full squats 315s-365-405 | no pause 405x2
dumbell inclined press 40lbx5, 50lbx5, 60lbx5

* only got 6.5hr sleep. did not recover well after the 405x5. could have gotten 405x3 but will tire fast. will be strong again tmrw. last work night later

Sat Jun 11

paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
hammerstrength seated inclined press 45lb+25lb x5, 45lb+35lb x5, 2x45lb x5

* the 405x5 today was heavier than usual. recovering from work nights. will most likely be stronger tmrw. adding more upperbody push to balance things.

go warriors!

i am the finals MVP.

i'm afraid of this man. BEAST!

What are you using these for? I mean, it's not like your soleus needs that much of a load.

calves need heavy loads and lots of reps to grow.

i do it for some form of calf work without tiring my back. smith machine standing calf kills my traps in the long run.

its always a good thing to have massive calves for jump training. more muscles to take some impacts of landings away from the connective tissues.

May 22-28, 2016

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

BW  180-182lb

Sunday May 22

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10

* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout.
* i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
feet elevated pushups bw x20,10

Mon May 23

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
standing alt db shoulder press 45lbx10
decline bench push situp 95lbx10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral 50lbx10
one arm cable rows 75lbx10

Tue May 24

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10 | 7x45lb x5
chins neutral 50lbx10

* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.

afternoon
paused full squats 315s-365-405
calf raises seated 7x45lb x5,5 | 6x45lb x10
chins neutral 50lbx10
push up x10,10

* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow.
* a few more days of pain free workouts and i'l add the jump squats again.

Wed May 25

morning
paused full squats 315s-365-405
calf raises seated soleus 7x45lb x5 | 6x45lb x10,10
chins neutral 50lbx10

* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout.
* bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.

<a href="http://www.youtube.com/watch?v=Vg0fTZ2IL74" target="_blank">http://www.youtube.com/watch?v=Vg0fTZ2IL74</a>

<a href="http://www.youtube.com/watch?v=8OosJgh3rEw" target="_blank">http://www.youtube.com/watch?v=8OosJgh3rEw</a>

afternoon
paused full squats 315s-365-405
standing calf raises hammer strength machine 200lbx10 | 300lbx10
chins neutral 50lbx10

* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.

Thur May 26

paused full squats 315s-365-405
standing calf raises hammer strength machine 300lbx10
standing overhead trap bar press 105lbx10

Fri May 27

paused full squats 315s-365-405
standing calf raises hammer strength machine 400lbx10
chins 90lbx3 | 50lbx10

Sat May 28

paused full squats 315s-365-405
no-pause backoff 315x5
chins 50lbx10
dips bwx10

May 15-21, 2016

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

BW  180-184lb

Sunday May 15

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20

* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.

Mon May 16

morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10

* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20

Tue May 17

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10

* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat.  no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10

* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.

Wed May 18

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps  95lbx10
weighted chins 70lbx7

afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20

Thur May 19

paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20

Fri May 20

paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20

Sat May 21

paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10

May 8-14, 2016

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

BW  180-184lb

Sunday May 8

morning
paused full squats 315s
calf raises seated soleus 6x45lb x10,10
feet elevated push ups bw x10,10,10,10

* feeling better and better supporting weight on my back. tenderness of traps slowly going away. skipped pullups to give back more recovery.

afternoon
paused full squats 315s-365
calf raises seated soleus 6x45lb x10
weighted situps 27.5lbs x20

Mon May 9

morning
paused full squats 315s-365
weighted situps 30lb x10,10

afternoon
paused full squats 315s-365-405
no-pause 315lbx8
weighted situps 27.5lb x10
seated calf raises 6x45lb x10,10

* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.

Tue May 10

morning
paused full squats 315s-365
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10

trying to not twig out too fast but body starting to stay at 180lb 8%ish.


afternoon
paused full squats 315s-365-405


Wed May 11

morning
full squats 315s-365-405
weighted situps 27.5lb x20
seated calf raises 6x45lb x10,10
push ups bw x10,10 feet elevated / hands on dumbells

* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.

afternoon
full squats 315s-365
bw chins x20,20

* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.

Thur May 12

full squats 315s-365
bw chins x20,20(16-4), bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells
seated hammerstrength inclined press 45+25lb x10,10


Fri May 13

full squats 315s-365-405
bw chins x20, bw chins neutral wide bw x10
push ups bw x20 feet elevated / hands on dumbells

Sat May 14

full squats 315s-365-405
seated calf raises 6x45lb x10