the best i've gotten my squat ratio were consistent 2.6BW paused reps. doing multiple 2.5-2.6BW daily does not guarantee i can get >2.6BW after a deload. most likely, il suck from de-training if i stop.
it gets exponentially more difficult for the lower back to stabilize the RM weight the heavier it is. i've done 440lb paused reps routinely at some point this year (before i got myself weaker doing tons of calf work..lol). i'm also surprised how weak i am now at the same weight. i did 425s a while back 2x/day. i need to take it easy with the calf work in a few weeks.
taken from my log on page 42. not modified in anyway. i was already at the same 170lb BW at this time.
--------------------------------------------------------Sun - 1/2 Morning 4amMar 25, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats[200,250x4][300,350x2][400,425x1]
* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep
-----------------------------------------------------------------------------------Sun - 2/2 Afternoon 1amMar 25, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats[200,250x4][300x2][350,400,425x1]
* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.
Sat Sun Mon Tue Wed Thur FriFeb 25 Feb 26 Feb 27 Feb 28 Feb 29 Mar 1 Mar 2
400/425
425 425/440 435/425 425/440 425/440 425Mar 3 Mar 4 Mar 5 Mar 6 Mar 7 Mar 8 Mar 9
425 400/425 425/425 425/425 425/425
400+400 425Mar 10 Mar 11 Mar 12 Mar 13 Mar 14 Mar 15 Mar 16
400/400
425/425 425/425 425/425 400/435 425/435 425/435Mar 17 Mar 18 Mar 19 Mar 20 Mar 21 Mar 22 Mar 23
425/425 425/400 425/425
435/425 425/
435 425/
440 400Mar 24 Mar 25
400/400 425/425
* will end these 2x/day single near max paused rep singles today.
Experience points from the 1 month cycle:* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat
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