Adarq.org

Nov 5-6, 2013

Full Squats - Paused - Maintenance
455 #128 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1

Nov 5
455 x1 Day 51 | +5lb

Nov 6
455 x1 Day 52 | +10lb


Calf Raise - Leg Press - Paused
9x45s x20 Nov 5

Cable Rows or Chins - Paused
100 x20 Nov 5

Dips - Paused
Skip

* +xx lb = effort level. the bigger the number, the more power i have over that weight. 0 = some kind of form breakdown but still got the weight up. +5 = heaviest i can lift without a noticeable sticking point crawl.

** week 3 of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

Nov 2-3, 2013

Full Squats - Paused - Maintenance
455 #126 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Nov 2
455 x1 Day 48 | 455 max

Nov 3
455 x1 Day 49 | 465 max

Calf Raise - Leg Press - Paused
9x45s x20 Nov 2

Cable Rows or Chins - Paused
BWx20 Nov 3

Dips - Paused
Skip

* will go 475 again tmrw and deload the rest of the week back to 455.

** 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

That's nuts!

Btw KF I realised you take a lot of caffeine because duh you are a daily squatter so you kinda have to take a lot unlike someone who only lifts 3x a week.

Have you ever tried going without it? Wonder if that would help you reduce CNS fatigue. I feel as though it would because that much caffeine so often has got to be tough on the nervous system especially with very high frequency training as yours.

Lately ive reduced my caffeine intake quite a bit and I like it, don't get so wired and find it easier to sleep after training now.

i can do with 0mg-800mg caffeine a day without any headaches or withdrawals. i take black coffee at 5am and still sleep 7.5hr at 8am.



 

Oct 28-29, 2013

Full Squats - Paused - Maintenance
455 #121 | 465 #4 | 470 #1| 475 #5
315 x1
365 x1
405 x1

Mon Oct 28
475 x1 Day 43 | 475 max

Tue Oct 29
455 x1 Day 44 | 455 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
BW x20 Oct 28

Dumbell Press - Paused
45lb x20 Oct 28

* 2nd week of 475x1, 455x6 weekly routine. on repeat until i start to feel more recovered.

* light loaded jumpsquats + SVJs for speed work while maintaining squats. i hold 2x 25lb hex plates and do 6-8rep JSquats with resets followed by SVJs after 1-2min rest.

Oct 21-25, 2013

Full Squats - Paused - Maintenance
455 #118 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Monday Oct 21
475 x1 Day 36 | on-off: 36-0 | 475 max

Tuesday Oct 22
455 x1 Day 37 | on-off: 37-0 | 465 max

Wed Oct 23
455 x1 Day 38 | on-off: 38-0 | 455 max

Wed Oct 24
455 x1 Day 39 | on-off: 39-0 | 465 max

Fri Oct 25
455 x1 Day 40 | on-off: 40-0 | 455 max


Calf Raise - Leg Press - Paused
9x45 x20 Oct 22. Oct 23. Oct 25

Cable Rows or Chins - Paused
100 x20 Oct 25 or BW x 20 Oct 23

Dumbell Press - Paused
60lbx20 Oct 22

* BW 210-212. all 7.5hr+ sleep. limit 475 to 1x / week. starting to feel tired. max effort weight per workout added. been using almost near max even with good sleep and diet. need to backoff a bit now. i need to be 10lb stronger than the max weight for 2-3+ days to really freshen up. todays 455 did not help.

Sat 4:30pm
Oct 19, 2013

Full Squats - Paused - Maintenance
455 #113 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 34 | on-off: 5-2. 6-1. 34-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 5 or BW x20 Day 1

Dumbell Press - Paused
Rest 1

* BW210#26. 7.5hr sleep.

Thur 4:30pm
Oct 17, 2013

Full Squats - Paused - Maintenance
455 #111 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 32 | on-off: 5-2. 6-1. 32-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 3 or Rest 2

Dumbell Press - Paused
Rest 2

* BW210#24. 7.5hr sleep. routine 455 top set for maintenance. 455 starting to feel like a 425.

* 495 paused at 212-218BW.. only if i don't get too fat. carb up and carb maintenance days now. im at 212-214lb on non-work days.. drops to 210-212 when i had to limit carbs at work night. post lunch coma from eating too much is not good on a work day.

Wed 3:30pm
Oct 16, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
475 x1 Day 31 | on-off: 5-2. 6-1. 31-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 2

Cable Rows or Chins - Paused
Rest 2 or Rest 1

Dumbell Press - Paused
Rest 1

* BW210#23. >8hr sleep. 405 did not feel heavy again. had to use 475. it was not the easiest 475 but nothing that would have fatigued me too much. will get 455 tmrw as a top warmup weight for maintenance.

* 3-day work week starts tonight. 455 til sunday and go for 475 #4-5 mon-wed. if i continue with this pace, at 475 #60+.. i might have a chance with 495. at this time, the 475 is harder on my mind than my legs.

* took dips out of routine. i like how the dumbell standing press is progressing.