Adarq.org

June 1-7, 2014

Full Squats - Paused - Maintenance
455 #158 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 1

315-365-405-455#158 +10 thought id be tired from yesterday's flight. got good sleep.
315x12 no-pause
bw chins x12

Mon Jun 2

315-365-405-475#7 +5
315x12 no-pause
bw chins x12

*  475#7. not calling it a max (+0). i didn't collapse the upperback and had good consistent speed upwards, as opposed to a noticeable decay of that initial burst of speed from the hole up to the 1/4 squat position and then grind the rest..  can't really say also that its a +10 since anything added to a very heavy weight starts to feel exponentially heavy too. id get an uncomfortable 480. not really sure if il fight and grind a 485.. id probably lose. 
* the no-pause 315s after the 475.. felt like i can curl that weight the way it felt on my back. had to stop at 12 and pace for tue. will see if the 405 felt this explosive again tmrw. will not go 455+ whatever happens.

Tue Jun 3

315-365-405-455#159 +10
315x12 no-pause
bw chins x12

Wed Jun 4

315-365-405 rest
315x12 no-pause
bw chins x12

Thur Jun 5

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

Fri  Jun 6

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

Sat  Jun 7

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

May 18-24, 2014

Full Squats - Paused - Maintenance
455 #156 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 18

315-365-405-455#150 Day 1. +10 405 went up too fast. i had put 455. form was solid. 470 would be the grind.
315 x12 no-pause
BW chins x12

Mon May 19

315-365-405-455#151 Day 2. +10
315 x16 no-pause
BW chins x12

- BW 212-214. still not as strong as last year sept-dec when i singled this 455 daily for 8 straight weeks with some 475x1 in the mix. don't really know how i did it at the time, but can't complain right now. confident enough today to do the 455 in the power rack all the way out so i don't bottom out. no pins to save me in that one.. just drop and shake the whole place if i fail.

Tue May 20

315-365-405-455#152 Day 3. +20. BW 214. oh yes.
315 x12 no-pause
BW chins x12

Wed May 21

315-365-405-455#153 Day 4 +20
315 x12 no-pause
BW chins x12

Thur May 22

315-365-405-455#154 Day 5 +15
315 x12 no-pause

Fri May 23

315-365-405-455#155 Day 6 +10
315 x12 no-pause

Sat May 24

315-365-405-455#156 Day 7 +5. 4th 13hr work night. sub 6hr sleep. felt good to still get this 455.
315 x8 no-pause

May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

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

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

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

Fri May 16

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

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12

April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

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

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12

April 13-19, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 13

315-365-405
315x4 no pause
One arm cable rows 100lb x12
BW dips x24

Mon April 14

315-365-405
BW chins x12
BW dips x24
Calf raise seated sled 4x45s x24

Tue April 15

315-365-405
BW chins x12
BW dips x24 x20

Wed April 16

315-365-405
315 x4 x4 x4
BW chins x8
BW dips x24

Thur April 17

315-365-405
315 x4
BW dips x24

Fri April 18

315-365-405
315 x4
BW dips x24

Sat April 19

315-365-405
BW dips x24
BW chins x12 x10

Mar 30 - April 5, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 30

315-365-405
BW chins x12 x8

Mon Mar 31

315-365-405
BW chins x12 x8
BW dips x20

Tue April 1

#1 315-365-405
BW chins x12 x8
BW dips x20 x20

#2 315-365-405-425
BW dips x20

Wed April 2

315-365-405
BW chins x12 x8
BW dips x20

Thur April 4

315-365-405
BW dips x24 x6

Fri April 5

315-365-405
BW dips x20 x10

Sat April 6

315-365-405
BW dips x24 x20

Requesting switch back to daily updates, you are too much of a beast for us to have to search the edits on the weekly posts, reading your daily routine 400+ lifts is very motivating!

thanks. weekly log makes it a lot easier to keep track of my progress. i do not do much to keep posting daily routines.

how does your svj compare @ 365/405 vs 455+?

SVJ ~ 176-182BW
365 ~ low 30s
405 ~ mid 30s
440 ~ high 30s- 40s

i did not SVJ test while i was constantly doing 455. my BW and BF will just get me injured.

if i really wanted to see if i can SVJ in the low 40s, i need to rep 475 on peak days, and lean out to ~ 186-190BW. not enough drive train for it at this time. i already did SVJ 2-hand dunks with high 30s/40.. called it a day after that.

Mar 9-15, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun Mar 9 #1 315-315-365-405
BW chins x20 12-8

#2 315-365-405 +20 too much sleep. had to do it again. still not overpowering this 405 enough to use something heavier. 405 felt like 365 last november.  have to really stick to the plan and not fatigue myself with other little lifts.
BW chins x20 10-8-2

Mon Mar 10 #1 315-365-405 no need for the 2 singles of 315 to get things going. feeling stronger little by little. might lift again later if i feel like it.
BW dips x20 10-10

#2 315-365-405 +20 will do only x1 squat a day alternating the dips/chins next week. 
BW dips x20

Tue Mar 11

#1 315-315-315
BW chins x20 10-8-2

#2 315-365-405-425 +20 here we go. could have done a smooth 435. 440 would go up but tiring. BW 210-214

Wed Mar 12

315-315-365-405
BW dips x14 x14

Thur Mar 13

315-315-365-405
BW dips x20 14-6
BW chins x20 12-8

Fri Mar 14

315-315-365-365
BW dips x14 x14

Sat Mar 15

315-315-365-365
BW chins x12 x8