Adarq.org

Wed 4:00pm
Jun 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 5 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 5 of 20
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* another good set of sleep. 10pm-8am, 10am-1pm. did 455x1 without any problems for the 3rd straight day. will skip the top set tmrw until i finish my wed-sat work nights.
* will sleep at 8:30am tmrw. thats a long time from my 1pm wake up time. this is going to be uncomfortable later.

Mon 4:00pm
Jun 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW202lb 455x1 3 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 3 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* did not know that i was this sleep deprived. slept sun 1:00-4:00pm, 10:30pm-10:00am. if i did not have that 12:00am-2:00pm meeting at work today, i would have taken a nap after the breakfast too. i just felt like sleeping all the time.
* even if i was not mentally into it, i was able to lift the 315-365-405 with a lot of explosiveness. 455x1 from a strict pause. also a silent stealth lift. will lift this better tmrw.
* the only way i'm going to grow bigger legs for the 475s is too add more volumes of 425. this is not possible if the 455 drains me a lot. i need to keep the non-strong / sleep deprived days to a 425x1 top set.
* BW at 202-204 in the last few days. more boiled eggs. sometimes add some philadelphia cheese on the eggs. will maintain this weight while i find a way to hold the 455 top set and get more volumes of 425s in there too.

Sat 4:00pm
Jun 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
425 x1
365 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired. will get much needed sleep again. tmrw should be a 440.

Thur 4:00pm
Jun 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1

Chins
Paused reps top/bottom holds
-BW x20

* 9am-3pm sleep. no muscle fatigue. just tired and need more sleep to get fresh enough for the 455. still very happy to get a strict paused 200kg on a weaker day. 
* no backoff set. lost interest to lift anything heavy afterwards. thought about the calf raises but decided it can wait.

First, it depends greatly on the level of track athletes youre referring to.  If youre talking post high school/collegiate and up, and they are competitive at that level in the power/speed events, then they almost certainly are the former type of athlete we are talking about. The other guys have dropped out by that point.   

You can for sure see an improvement in the counter movement and run up of anyone, the problem is it doesnt help after a while and can even hurt some guys to try and go faster than they "need" to go.   Not picking on kingfish at all here, but have you ever seen him from an approach?  Thats VERY common as well with those type guys, lbss will be the same.  The longest run up they will benefit from will be a couple of steps at MAX, and even then some will lose height that way.

There are very little studies or anything other than theories, experiences, and anecdotal evidence done on this type of thing at all, its simply not that common an interest.  Some claim that the more muscular dominated movement pattern requires more time for the actin and myosin cross bridges to develop force.  This is why you tend to see a very close standing vert to running, or even higher standing in these athletes.  Tendons dont work the same way.  More velocity, better output.  This may not be 100 percent accurate, but it tends to hold true if you study which type of athlete youre dealing with.     

my approach jump is a faster version of a 3-step SVJ. 

i train that way because i put self preservation very high. i cannot work if i'm injured. an RVJ requires so much practice/repetitions and is very injury prone.  i've done so many 35"+ jumps in 5+ years. not a single knee ligament is complaining. 

if i were a bball player, given the same skills..id prefer to guard the guy with a 30-40 SVJ/RVJ than somebody with a 36-38 jump.   

  One thing you guys are overlooking, which is a HUGE factor in kingfishs ankle dorsi flexion is he is purposely squatting on the front of his feet.  Even with weightlifting shoes on his heels come off the floor at times. This will drastically alter the perception of dorsi flexion in a normal squat with the weight on mid foot/heel.   Hes obviously adapted to this and his knees are fine, but trying to copy that aspect of his squat will hurt a lot athletes who are not Kingfish and do not have his proportions nor time spent  building strength in that movement pattern.

balls of the feet. if we have to land on them with forces coming from plyometrics.. 2-2.5BW in a slow controlled movement should be a lot easier to adapt to.

i concentrate on heel pushing on goodmornings.. never on the squats.

Sun 10:30am
Jun 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 7 of 18

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* the 405x1 went up pretty good. thought about going for the 455x1. was not able to convince myself to do it because my BW was not yet at the 202-204. the 440x1 went up convincingly smooth also. decided to skip the backoff 405 and will go for 455 tmrw afternoon.
* might go 450x1 if the 405 tmrw does not feel light enough.

why'd you stop the front squats?

front squats improves as my back squat improves. will go focus on getting 455-475 in the next couple of weeks.

Sat 12:00pm
Jun 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
440 x1 5 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
<a href="http://www.youtube.com/watch?v=386egDAe9fo" target="_blank">http://www.youtube.com/watch?v=386egDAe9fo</a>