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You shouldn't go that high. The calves aren't really fast twitch to begin with (although the only hypertrophy in muscles in general is fast twitch to begin with) but you should go 8-12 reps with the calves. Keeps you safe and helps with both hypertrophy and strength.

I go as low as 8 reps personally with calf raises (bilaterally) and it works pretty well. No need to risk that much just for the sake of using 214324 tons.

You could also go eccentric one leg / concentric two legs. Also a lower weight.

Wed 7:00am
Dec 26, 2012

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

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 x10 x10| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x0
- 675 x0 x0 | 6.4
- 765 x0

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Wed 4:00pm
Dec 26, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x2 x2 x2

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x0 x0 x0 x0| 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x10
- 675 x10 x10 x10 x10 | 8.2 8.2 7.3 6.4
- 765 x0

* so strong in the calf raises again. the straight set of 675x8 was with a convincing hold at the top ROM. squats were also solid. getting closer to the 425x1 paused reps again. need a little bit more BW. i still haven't figured out why a morning lift is always crappy and weak.. but it's something i really need in order to lift a lot heavier lateron the day.  i'm probably 25-30lb weaker in the morning paused rep squats. the 345x1 at 7am feels like 385 already..  the 315 on the afternoon is an empty bar.

back over 400... how much are you up to now, ~175?

Sat 1:00pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1x1
345,385x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x2 x1

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | 6.4

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* tried going for 405x1 on the morning lift. did not work. 385x1 did not feel as explosive as i wanted. will get the 405x1 later tonight. 

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Sat 7:30pm
Dec 29, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
315x1 FS

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x1 

Standing Shoulder Dumbell Press - Single Arm - Paused Reps
Neutral Grip, Full ROM - Clustered sets
60lb x10 x10 | L.R 4.6|6.4, 6.4|9.1 right arm can do x9 straight set. left arm 6 hard max. sucks

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 x0 | 6.4
 
* i like making the 405x1 paused rep repeatable after completing little requirements - dry BW 178-180, 315 singles in the morning, midday nap post 1st workout, strong post workout meal. get all these together and i won't even use the squat pins for more stim. (makes the concentric a little bit more explosive).

Your log keeps me motivated. It is nice to always be able to check in and see how much harder I need to work to take it to the next level. Keep it up man.

thanks. good luck on your training. 

i'll be making 2013 my 440-455 at 186-188lb paused rep daily top set. once i get back to 425s, the mental block becomes thinner and thinner..again. 

Mon 7:00am
Dec 31, 2012

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

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* was not able to do the shoulder dumbell standing press. gym was too cold, shoulders did not feel good with this 36F weather. no heavy chins also. just did BW sternum pulls. saved the heavy upperbody push/pull for later. will also go 405x1, back up with some more 345-365s.

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Mon 3:00pm
Dec 31, 2012

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
- 405 x1
- 365 x5 | 3.2

Daily BW Chins
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x2
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 9.1 

* last lift of 2012 was very strong. could have gotten the 425 the way the 2nd x1 went up stronger than the first. used my energy on the 365 instead. got x3 and stopped at rep 2 on the 2nd cluster to save some for tmrw. BW at 182 now. getting there slowly. if i were 184-186BW before a 2nd workout, id definitely be using 425 as the top single and back up with 385s. the 365 today did not give me any problem. i also lifted without the pins.  x3 is the most paused reps il do.
* calf raises got more boss today. all top holds were full ROM (bar lining up with a set mark on the smith to get consistent top ROM).

Wed 6:00am
Jan 2, 2013

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

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 6.4

* will eat the rest of the steak i bought for the new year dinner. i'll get my 9am-3:30pm sleep and 2nd lift at 4:30ish. work wed-sat night this long week 7pm-8am. it's going to suck tmrw because the morning is going to be really cold again.. mid 30s. i don't know how i can stay awake and warm to lift at 8:30am after the work night.

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Wed 3:30pm
Jan 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,405x1
405 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x3 x1
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* felt very strong again with the squats. the back up sets of 365 was skipped because i needed more time for the smith calf raise. gym was starting to get crowded early afternoon and the only smith machine gets very busy fast. i felt my calves were primed up well today.. i made the 675s a warmup weight now. 10 straight paused reps. multi sets. took me longer to load and cleanup 14 pieces of 45lb plates.
* somebody also was waiting on me for the squat rack. the 2nd single of 405 was more explosive than the first. i need to see the scale go wet BW 184lb before a lift so i can confidently attempt a 425x1 paused rep. i was 181lb again today. too much brown rice made me full fast. no space for more calorie dense chickens and steak.