Adarq.org

Sat 12:00pm
July 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 38 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45s x20

Chins
Paused reps top/bottom holds
- BW x20

* will limit 455s to 2 consecutive days. i will get my 40 total reps this coming week. will use this top set less often and will focus on higher tonnage 425s while improving lean body weight.  i did not feel very alert this lunch time after only 1 set of 7hr sleep. lifts felt explosive coming from a rest day but the night schedule throws me off a bit. still got the 455 from a complete pause. like routine.

Mon 3:00pm
July 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 39 of 40| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
 405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
8x45s x20

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x20

* felt fresh and strong coming from a deload day. i might go for back to back 455s and finish this x40 reps tmrw. it fatigues my back more than anything else if i go for it on consecutive days.
* will add another 1-2 plates on the calf raises. 8x45 plates each side is very easy now. strongest on that on the 2nd consecutive day after a skipped day. same goes for the rows and chins.
* BW 202-204. got it to 206-208 but cannot hold it there.

why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

Wed 11:00am
July 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 3

Dips
Paused Reps - top/bottom hold
BW x20

* did an early workout  like last week. i'm able to minimize the fatigue from lack of sleep if i get a good 3-4hr afternoon nap before my 7pm-8am work sched. sleep post workout is also a very good thing.
* calf raises on the 3rd straight day. now at 9x45s. will keep it to 3 straight days max. i want to blast thru this 9 plates because it feels the same as 8 anyway. will go 10x45s soon.

Do you still do your vertical jumping and sprinting?  How is jumping performance with the added bodyweight?   I'd be most afraid of the jumping/running injuries as weight creeps up.

i still do some SVJs on my non-455 days. a couple of x6 reps holding 25lb plates each hand doing resets/continuous jump squat as warmup. jump focus on pushing explosively with balls of feet, emphasize plantar flexion on take off and land as quiet as possible on the same balls of feet. controlled landing more important than jump height.

i sitll SVJ rim grab at this 200lb BW but will hang on the rim so the landings are sub 30" impacts. i will not go max SVJs until i see veins in my lower abs again.

hill sprints doable even at this weight. nothing is getting strained.

why not back off on squats for a little (like to 425s or even 405s) for an extended period while adding some heavy back-specific work like pendlay rows? i know you've done hypers and stuff in the past for your low back but it sounds like that's not where you're failing anymore.

yes. back off the 455s for 3-4 days max while using 425s to dissipate the torso fatigue. the high rep back extensions i'm doing is for recovery work. get the blood flowing faster on those tired muscles.

what i've learned is in order to be strong on the backsquat for heavier weights the simplest and most effective exercise is the back squat.  heavy RDLs/GMs will get you a stronger back but will most likely get the squat weaker because of the fatigue or the lack of practice squatting heavy. by the time you balance out the back recovery / back squat practice, you've spent the same time or even longer compared to just squatting continuously.




 

Thur 3:00pm
July 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Consecutive Day 1
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 4

Cable Rows -Standing One Arm
Paused Reps - top/bottom hold
100 x20

* calf raises tiring now. had to reset at rep 16. will stop that at 4 consecutive days. felt strong on the 405 even after only 6hr of sleep - 8am-2pm. that is coming from a 13hr night schedule. the sleep before that was very strong. 405-425 volumes can wait. i like repping this 455 whenever i feel strong enough for it. just have to stick to plan of not going over 2 consecutive  days.

Sat 3:30pm
July 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1 Rest Day 2 of 2

Calf Raises - Leg Press
Paused Reps - top/bottom hold
9x45s x20 - Day 1 - skip tmrw. still tired.

* no sleep until 8:30am today after yesterdays 4pm 405x1. predictably weak but not 425 weak because the last heavy rep (the did not get a post workout sleep) is not a 455.
* i'm going to vid my 455x1 tmrw. let me make sure i'm really coming from a complete momentum kill and without those mini-bounces.

Mon 4:00pm
July 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 #43 Consecutive Day 2
405 x1

Calf Raise - Leg Press
Paused Reps - top/bottom hold
9x45s x20 Consecutive Day 1

Chins
Paused Reps - top/bottom hold
BW x20 Consecutive Day 1

Dips
Paused Reps - top/bottom hold
BW x20 Consecutive Day 2

Cable Rows - Standing One Arm
Paused Reps - top/bottom hold
100 x0 Rest Day 1

* got a lot of sleep but kept waking up at 4hrs. did not feel very strong this morning. i only had 425x1 planned today. the 405x1 went up surprisingly quick. 455x1 was smooth and good too. better than yesterday.