Adarq.org

May 25-31, 2014

Full Squats - Paused - Maintenance
455 #157 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 25

315-365-405
315x8 no-pause
one arm cable rows 100lb x20

Mon May 26

315-365-405
315x8 no-pause

Tue May 27

315-365-405  * at boston for the week attending graduation. tired from the 6hr flight. might go 455 tmrw.
315x8 no-pause

Wed May 28

315-365-405
315 x8 x8 no-pause

Thur May 29

315-365-405
315 x8 x8 no-pause

Fri May 30

315-365-405
315 x8 x8 no-pause
BW chins x8
one arm cable rows x10

Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18
BW chins x8

Things are getting serious again!!!     

  i already feel strong enough for 440+ on some days. just prefer to reset longer and do more volume/conditioning work with 315s

So these are actual reps, no singles?

daily backoff 315lb reps is a straight set without racking of the bar until i get all reps. 12 reps is resting, 16-18 is some cardio work. 18-20 is near max

May 4-10, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 4

315-365-405-435
315 x12 no-pause
BW dips x28

Mon May 5

#1 315-365-405

#2 315-365-405
315 x12 no-pause
BW chins x12 x12

Tue May 6

315-365-405
315 x12 no-pause
calf raise seated sled 4x45s x24
BW dips x26

Wed May 7

#1 315-365-405

#2 315-365-405
315 x14 no-pause. will try to get to 16 on a strong day.

Thur May 8

315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw
BW chins x12

Fri May 9

315-365-405
315 x12 no-pause
BW chins x12

Sat May 10

315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.
BW chins x12

April 20-26, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 20

315-365-405
One arm cable rows 100lb x12
BW dips x24

Mon April 21

315-365-405
315 x8 x8 no-pause. pacing myself until my hamstrings adapt to the movement. need some more time off the 405+ paused squats.
BW dips x24
Calf raise sled 4x45s x24 x24
BW chins x8 x8

Tue April 22

315-365-405
315 x10 no-pause
BW dips x26
BW chins x8 x8

Wed April 23

315-365-405
315 x8 no-pause
BW chins x8 x8

Thur April 24

315-365-405
315 x10 no-pause. no soreness at all anymore. will go up to 12 reps max
BW dips x28

Fri April 25

315-365-405
315 x10 no-pause
BW chins x8

Sat April 26

315-365-405
315 x12 no-pause
BW chins x12
BW dips x28

April 6-12, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 6

315-365-405
BW dips x24

Mon April 7

315-365-405
BW chins x10 x8 x8
BW dips x24 x20

Tue April 8

315-365-405
Standing one arm cable rows 100lb x20
BW dips x26 x20

Wed April 9

315-365-405
BW chins x10
BW dips x26 x20

Thur April 10

315-365-405
BW chins x12 x8
BW dips x24

Fri April 11

315-365-405
BW chins x10
BW dips x24 x20
Seated calf raise sled 4x45s x24 x24


Sat April 12

315-365-405
Standing one arm cable rows 100lb x20
BW dips x24

Wait... so you're doin 475lb paused squats weekly now?

no.. only did 4 paused rep singles in 4 straight weeks Q4 of last year. also did 455 daily for 8 weeks straight at that time.

im taking it easy and stop at 405.

Mar 23-29, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 23

#1 315-365-405
BW chins x10 x10 #4

#2 315-365-405
BW chins x0 #1
BW dips x20 #1

Mon Mar 24

315-365-405-435 +10 
BW dips x20

Tue Mar 25

315-365-405-435 +10 
BW dips x20

Wed Mar 26

315-365-405
BW dips x20
Calf Raise sled 4x45s x24

Thur Mar 27

315-365-405
BW chins x10 x10

Fri Mar 28

315-365-365
BW chins x11 x9

Sat Mar 29

315-365-405
BW chins x12 x8

Mar 16-22, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 16

315-315-365
BW chins x12 x8

Mon Mar 17

315-365-405
BW chins x12 x8

Tue Mar 18

#1 315-365-405
BW chins x12 x8

#2 315-365-405-425
BW dips x14 x14

Wed Mar 19

#1 315-315-315
BW dips x14

#2 315-365-405
BW dips x14
BW chins x10

Thur Mar 20

315-315-365-405
BW dips x20 x20

Fri Mar 21

315-315-365-405 first time in months that i'm 405 strong on my weakest day. this is going to get better and better. still can't believe i did 455 for 56 straight days and messed it up so badly like this. im still thankfull that i did not injure anything. just burned myself out doing so much of the little lifts.
BW chins x10

Sat Mar 22

315-315-365-405
BW chins x10 x10

Mar 2-8, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 2 315 315 365 405 il give myself another week of 405 top set. il go back to my squat only routine within this month with accessory lifts sparingly.
Seated Dumbell Shoulder Press - 80x20 4-4-4-4-3-1

Mon Mar 3

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20 thought about just doing the squats to really freshen myself. too late. DB shoulder press feeling very strong. the 80 is not as tiring anymore. will go back to 20-30 rep dips soon.
Seated Dumbell Shoulder Press - 80x10 5-5

Tue Mar 4

Morning
315-315-315
Calf Raise Sled 4x45s x24

Afternoon
315-365-405 +20
- i could tell from doing the chins that my lowerback has some tightness from all the seated shoulder DB press that i've been doing. i needed a morning 315 singles just to get my form ironed out. i had no way of lifting the 365-405 smoothly in the morning.
- will skip the DB shoulder press for now and do BW dips x20-30 for my upperbody push. 80lb DB press can wait till i get the tightness out.

BW Chins x20 12-8

Wed Mar 5
Morning
315-315-315

Afternoon
315-365-405 +20
BW Dips x40 10-10-10-10
Calf Raise Sled 4x45s x24

Thur Mar 6
315-315-365-405 +20 no more shoulder pressing for now.
BW Dips x30 10-20

Fri Mar 7
315-315-365-365 not enough carbs in the morning. no time to cook rice. got home a little late this morning. ate mostly proteins. was still 405 strong but it will fatigue me.
BW dips x20
BW chins x20

Sat Mar 8
315-315-365
BW chins x20