Adarq.org

Sun 7:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* 315x4 felt surprisingly light this morning - i will bump it up a bit next time. i will start the warmup sets with 345 x2-4 reps. so.. 345-365-385.. if it works, then a 2BW starting warmup weight would be cool.
* took it easy this morning with the calf raises and topped out at 585 x10s. getting more comfortable with it.
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Sun 4:30pm
Oct 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : 6-4
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x20

* 345x2 first warmup set felt good. will start with that now. will go 345x4, 385-405x1 eventually when my calf raise goes maintenance. todays calf workout still felt strong. might start with 545s next time, with 635x10 top. torso stabilizing muscles still not tired

Tue 6:30am
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x20 x20 : (8-6-6)
- 495 x20 : (10-8-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

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Tue 4:00pm
Oct 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  High Sets / High Volume Clustered Reps -
- 585 x20 : 8-6-6
- 585 x20 x20 x20 : 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* started calf raises with 585s and it felt all right. will probably go on maintenance now with the calf raises for a few weeks using 585s. it is not heavy anymore. strict 8-10 straight paused reps at my strongest. repeatable x6 reps before a reset.
* time to squat heavier again. legs/back will get fresher as i cut down the calf raise intensity.

Thur 4:30pm
Oct 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* didn't feel like lifting more than 345s. it was very hot outside. felt like a turtle. don't want to do anything but sit there. got calf raises going. sub max effort now with 585s.

Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

coud u elaborate on the rep scheme here?

does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?

20 total reps made of clusters. a cluster ends when i cannot reach and hold the top ROM. a few seconds of rest and do another cluster.

I see. So you did two cluster sets of 20.

and in each of those clusters you did 8-pause-6-pause-6

dreyth, you may be our greatest genius. good work.

Fri 4:30pm
Oct 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2x2]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 : 8-6-6
- 675 x4 : 2-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* there might be 'something' else in these protein shakes and pre-workout cocktails im taking. 585 calf raises 2nd set of 20 felt so light i had to pause and check the plates to makes sure nobody took some 45s out. it felt like 495s. 585 still showed its true weight towards the higher reps but it definitely felt like its not doing it thing yet up to 4-5 reps. 675 doubles were still paused reps with the holds. i like how staying with 345s in the squat gave me more energy for the calf work. did not do too much 675s. just something to make the 585s lighter.

Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?

yes. i began making my starting warmup sets heavier.. 225-275-315.. even the 315 did not cut it anymore. 345x2 starts it for me now. 

Sun 7:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2x2][345x1] torso stabilizing muscles fried from yesterdays 675x10s smith calf raises

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* used 345s first on the warmup but after walking back, torso felt jello. deloaded to 315s. easy for the legs but lowerback and everything else that tries to keep my torso upright is just jello right now. did not go 675s on the smith today. did 585s x100 total reps. cannot afford to fatigue my back too much.

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Sun 2:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* lowerback felt better this afternoon. might go 385 again tmrw on the warmup ramping. calf raises stay at high volume x100s with 585s. eating more protein to force mass to calves. 17" calves not happening without really using a lot more weight than now and doing the same high volumes.