Adarq.org

goddam that tastes good

Sun 8:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x10 4-3-3
345x10 2-1-1-1-1-1-1-1-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40
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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* high tonnage workout even without sleep. did not really feel sluggish or burned out. decided to lift a bit this morning. woke up 6pm saturday morning and still awake right now after 2x squat sessions already. will sleep 10-4pm and hit it again. abstaining from 365+ got me really feeling strong lately.
* forgot to add - all my back up sets are also paused reps. i like the strict form of the paused reps. sacrifice a bit of weight but il get up there again anyway.. all these high protein diet is going to build something.

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Sun 4:30am
Nov 11, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x2
365x5 1-1-1-1-1
315x10 3-3-2-2
 
Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* will try to maintain a 365x5 twice a day, until i get to 365 x2-3rep clusters totalling 10 reps. back off sets will be at 345x10s 3-3-2-2 clusters in a few days. 315s not cutting it anymore. BW getting consistent at dry 172-174, Wet BW at 176-178s.

10x4 as in setsXreps, or as in repsXsets?

Are you a guy who likes to do more sets with less reps, covering the same total volume as less sets with more reps?

I found out that doing 8 sets of 5 reps allows me to keep better form and intensity than doing 5 sets of 8 reps for example.

Tue 6:30am
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-2-2-2-2-2-2-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40 x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10 x20

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Tue 4:30pm
Nov 12, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x20 3-3-3-3-3-3-2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

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
- BW x20

Daily BW Chins
Paused Reps
- x20 x20

* did not detrain at all from the heavy calf raises. did 495s as warmup just in case and these felt very light. could have gone straight 495x20.
* improving on the 315 triples.

Wed 9:30am
Nov 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315x10 3-3-3-1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

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
- BW x20

Daily BW Chins
Paused Reps
- x10 x10

* might be a better idea to go with a 315 x2 x2 max on recovery days. my coordination is really sharp at this time will all the repetitions. i'm not very sore but IMO, il get stronger faster if i really emphasize my recovery too. good diet, good tonnage.. recovery needs to be at that same level.

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Wed 11:30pm
Nov 14, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x2 x2

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x10
- 585 x10 x10
- BW x40

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
- BW x20

Daily BW Chins
Shoulder Width - Neutral Grip
- x10 x10 x10 x10

* quick lift at lunch break. heavy calf raises feeling good. 315x2s for good total body warmup.

too lazy to read.. 

Quote from: hyperdunk1 on November 11, 2012, 10:17:44 pm

Hey, I need some advice.  What should I do if I am consistently getting pinned @ 255/260 @ 3 sets of 5 on either the 2nd or 3rd set?  What did you do on your journey to the 400s when you hit a road block?  Should I lower the weight or change the # of reps?  Thanks.

from experience, before i start adding weight to the bar, i made sure that i served my time with the previous weight - high enough tonnage that made my legs adapt to it. 15 reps on a 3x5 routine is not enough tonnage IMO.

reduce the 255 to 225s and go for an 8-10rep routine - 8x5 leading to 10x4s.. get to consistent 10x4s, add weight, and the heavier 8x4 will not give you much trouble.

anyway, for somebody doing sub 2BW squat loads, a high rep loading IMO is a more efficient use of training time to build leg strength. i would switch to a higher set / lower rep style as the weights get relatively heavier. you will just waste too much time recovering from high load / high rep routine at that point.

Kingfish, I have struggled for years to get at least a 2x bodyweight squat, currently stuck at 370lb @220 lb bodyweight. This high rep/high set way sound appealing. Would you recommend this way of lifting 3 times a week?

if your body can recover with 1 day rest, go for it.  maximize rest between sets to favor tonnage. increase food and sleep too. it's not going to be easy but as long as you give your body some time to adapt before you add more weights to the bar.. you will get stronger.

Thur 8:00am
Nov 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x2 x2 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

1/4 Jump Squats
Speed work -light
- 65lb x3 x3 ( followed by 1-4 reps of SVJs)

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

Daily BW Chins
Paused Reps
- x10 x10

* no sleep again between this after work squats and the lunch break squats at 11pm wed. legs feeling good. getting close to 365s as the 345s now feeling easier for volume work. might go 20 rep on 345s later at lunch break 11pm.

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Thur 11:30pm
Nov 15, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 x2 x1 x1

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

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

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

Daily BW Chins
Paused Reps
- x10 x10

* will go for 345 x20 total reps of x1-2 later. hopefully i don't get too tired at work.

Fri 8:00am
Nov 16, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x3
345 x1 (10 sets)

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- BW x40

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

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

Daily BW Chins
Paused Reps
- x10 x10

* 345 singles x10sets today - i was trying to go all the way to 20 but got sleepy after a while. these are all paused reps. i can recover from these and still lift later. i might skip the 2nd lift today because of some work things. did not force doubles today because i don't feel like it. no soreness even with these accumulating tonnage - just sleep deprived i guess.

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Fri 5:30pm
Nov 16, 2012

1/4 Jump Squats
Speed / Recovery work - light
- 50lb x10 x10 x10 x10

* stayed at home. won't go to gym for jump squats because il eventually end up doing heavy paused reps squats again and get tired working up to 8am today. used the my 20lb xvest + 15lb dumbells.. got god cardio out of it. i feel really bouncy afterwards and wanted to do some SVJ dunks.
* also - to answer the Q, as far as heavy full squats go - i don't train with very low rest periods for the sake of adding intensity. i focus on doing a rep with as much freshness as i can (considering i burned myself out in a daily thing already anyway) - so i can explosively perform a concentric. no grinding type squat here for the sake of just getting a rep in.