Adarq.org

Sept 6-12 , 2015

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

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 6

Morning
315-365-405
one arm cable rows 65lb x20
seated calf raises 225lb x20
incline press 135lb x10 x8+2

Afternoon
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Mon Sept 7

Morning
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Afternoon
315-365-405
one arm cable rows 65lb x20, 140lb x10
incline press 135lb x10

* cable rows - will go heavier with less reps. il switch back to x20s on my working days. my company gym cable rows tops out at 75lb.

Tue Sept 8

Morning
315-365-405
one arm cable rows 75lb x10
incline press 135lb x10

Afternoon
315-365-405
315x16 no-pause
one arm cable rows 70lb x20
seated calf raises 225lb x20

Wed Sept 9

Morning
315-365-405
one arm cable rows 70lb x20
incline press 135lb x10
seated calf raise 225lb x14+6

* BW 190-194lb. volumes of upperbody pulling and the incline press thinning me out a little. did not plan on eating excess for those. did not get my 440lb this week. I don't feel thick. decided to do 315 volumes but got tired at rep 16. could get 18 but that's too much for a day.

Afternoon
315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-4-1-1

Thur Sept 10

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8+2

Fri Sept 11

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-5-1

Sat Sept 12

315-365-405
one arm cable rows 75lb x20
incline press 135lb x8-6-6
seated calf raises 225lb x18+6

wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?

no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.

Aug 30 - Sept 5 , 2015

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

BW 190-194lb.

Sun Aug 30

315-365-405
bw chins x20
one arm cable rows 60lbx20 x20
seated calf raises 225lb x18+6

afternoon workout skipped. dommed myself with the rows. 2x20s not a very good idea. felt good at the time though.

Mon Aug 31

Morning
315-365-405
bw chins x16+3+1
standing one arm cable rows 60lb x20
calf raise seated 225lbx20
incline press barx10

* midback still wrecked from the multi 20s yesterday. will sleep good today and will squat either a heavy single or volume later.
* need to start doing upperbody push again. im enjoying too much upperbody pulling and need to balance things out. dips give me tennis elbow. standing press tires my back. i'l do incline bench and hopefully I don't start to look like a muscle head. the incline press targets mostly front delts and triceps anyway. clavicular chest is not really a bad thing IMO. makes you look like a boulder without having gymrat chest.

Afternoon
315-365-405-440
bw chins x20
standing one arm cable rows 60lb x20
calf raise seated 225lb x22+2

Tue Sep 1

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx16
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
315x8 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 3/2 reps)

* feeling good with the incline press so far. could be stronger in the squats today but did not get midday nap.

Wed Sep 2

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx18+6
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Thur Sep 3

315-365-405
315x4 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Fri Sep 4

315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 x10 (clusters of 6/4/3 reps)

* getting more reps on my inclined press. will aim for reps using 135lb. i should be ready for 8-10 straight reps in a few more workouts. x20 rep straight set is a good goal.

Sat Sep 5

315-365-405
315x4 no-pause
standing one arm cable rows 65lb x20
incline press 135lb x10 x10 straight sets. no-pause
seated calf raises 225lb x20

* forgot to add.. the clusters of 6/4/3/2 I was doing days ago on the incline press were all paused reps. I was learning the movement and it worked nicely. Got 10 regular reps today and it was not really a struggle. Will continue using 135lb until I can get this to 20 reps.

Ive noticed that. How do you moderate that? when do you go really heavy and add volume as to not over tax yourself for the next days squats. Ive read up on squatting daily and it has major backing and legitimacy. ive been doing an every other day approach myself (since beginning of june, and have had good results with it)

So if you could  you briefly explain how you work this, id appreciate it, .

trial and error. keep an honest workout journal. give body time to adapt to something (a heavy PR single or volumes).. before you take it to another level again. if your lifting goes backwards.. find patterns and do not repeat them. do PRs repeatedly but smartly so you can mentally overcome the weight.

if you have time to lift very often, you can afford to be more conservative in your efforts.. the next set is only hours away anyway. 

Aug 23-29, 2015

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

BW 190-194lb.

Sun Aug 23

Morning
315-365-405
bw chins x20
standing one arm cable rows 140lb x10
calf raise seated 225lbx16

Afternoon
315-365-405
315x8 no-pause
bw chins x19+1
standing one arm cable rows 50lb x10

Mon Aug 24

Morning
315-365-405
bw chins x19+1
standing one arm cable rows 70lb x10
calf raise seated 225lbx16

Afternoon
315-365-405
315x18 no-pause
standing one arm cable rows 50lbx20

* was 440lb strong but decided to fight the 315 reps instead. could get to 315x8+ again tmrw.. will eat more and see if i can get to lean BW194-198lb.

Tue Aug 25

Morning
315-365-405
bw chins x20
standing one arm cable rows 55lb x20
calf raise seated 225lbx16 x12

Afternoon
315-365-405-440 +10
bw chins x20
standing one arm cable rows 55lb x20
calf raise seated 225lbx20

Wed Aug 26

Morning
315-365-405
bw chins x20
calf raise seated 225lbx16

Afternoon
315-365-405
315x18 no-pause
bw chins x20
calf raise seated 225lbx16

* i took a week vacation from work. work starts next week wed night. will get so much more sleep. i have a +2 more on that 315x18 today but as usual.. save some for the next day.

Thur Aug 27

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20

Afternoon
315-365-405-440 +10
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx16

* 2 set of sleep made so much difference. I did 440x1 coming from a 315x18 yesterday.. and I don't even feel beat (yet). 
* I really feel my midback+posterior deltoids really dom'd when i rowed towards my front delts. feels like dips but horizontal. pulling towards the lower chest allows you to handle more weights but sacrifices ROM because of the disadvantageous position when your elbow and shoulder are not in line. (in a horizontal plane). i like this kind of upper body pull because its comfortable. i can do more volumes.

Fri Aug 28

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx20

* strong already in the morning. had good angus burger for dinner last night. will go 440x1 if the 405 feels very light again. BW 194-196lb.

Afternoon
315-365-405
315x20 no-pause
bw chins x18+2

* felt like a 440 kind of day but decided to not overdo the heavy single. i did 2x440s already this week. the 315x20 was more cardio than strength. i was looking up after rep 16 and gulping down air.

Sat Aug 29

Morning
315-365-405
bw chins x20
one arm cable rows 60lbx20
seated calf raises 225lbx20

* did not even have any bad doms on my quads and glutes. got more sleep than usual but I feel good today and its just the morning.

Afternoon
315-365-405
bw chins x20
one arm cable rows 70lb x10 x10

* was stronger this morning. did not get good midday nap. its humid and warm today. will do better tmrw.

Yes, I noticed that. I was referring to the mini bounce he took prior to the jump. Its just like a paused squat but taking a bounce to gather momentum or energy. Just pointing it out. It barely makes a difference in my SVJ.

not a legit SVJ if thats what u mean with the mini bounce... but he did that barefoot.... probably cancels it out. 

*** did anybody see that top secret armswing technique... that fool is propelling himself upward like a chopper.

Aug 9-15, 2015

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

BW 190-194lb.

Sun Aug 9

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10

Afternoon
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10
seated calf raises 225lbx12, 180lbx24

* got good sleep. feeling the slight lack of energy due to carb cutbacks. wet BW 190-192lb. strong on the calf raises and the seated lat pulldown rows. i use the wide neutral grip attachment for the rows. i can really feel the squeezing of the midback at the full ROM. doms was spot on.

Mon Aug 10

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 135lbx10, 150lbx10

* BW188lb this morning.  will increase carb intake now. i dont feel weak. surprised the 405 this morning felt a little lighter. the chins were also almost effortless. could get to 24 with this pace.

Afternoon
315-365-405
315x16 no pause. 4-4-4-3-1
bw chins x20
seated calf raises 225lbx14, 180lbx20

* improved my breathing on the 315 volumes. could have gotten 16 with 4 clusters of 4 but rep 15 felt too challenging. could have forced another rep but dont want to tire too much. thing i changed with my breathing - 315 is light enough. i dont need to hold my breath on the decent. worked better this time. i was doing full on high intensity cardio at reps 12+. i want to get consistent 16s with clusters of 4 before i plan going for 20.

Tue Aug 11

Morning
315-365-405
bw chins wide neutral x10 x10

Afternoon
315-365-405
315x8 no-pause
bw chins x20
bw chins wide neutral x10 x10
seated calf raises 225lbx12, 180lbx20

* wide neutral grip chins are hitting the mid back nicely. lots of doms in there.


Wed Aug 12

315-365-405
bw chins x20
bw chins wide neutral x10

Thur Aug 13

Morning
315-365-405
bw chins x19+1
cable row machine 100lbx10, 150lbx10

* got little tired yesterday because of messed up sleep cycle. had to stay awake in the afternoon (10-3pm is nap time) for a company event.
* did horizontal pulling today using a cable machine. if my lowerback does not tire from this, might do more of this while resting my vertical pulling. my abs take a beating when i do high volumes. my lowerbody weight feels "out of place" when my abs are toast.

my horizontal pulling (rows) in this


Afternoon
315-365-405
315x4
cable row machine 150lbx10 x10 x10

Fri Aug 14

315-365-405
bw chins x14+4+2

Sat Aug 15

315-365-405
bw chins x20
bw chins wide x10

* 440 strong today. will lift heavier tmrw if i feel the same way.

Hey man. Looks like you got that 40" standing. Did you tape it?

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

got 39 a lot of times on vid. there is 1 flag left (131" - 92" reach). this was 4 years ago and 12lbs leaner.