Adarq.org

Sun - 1/3 Morning 1:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

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Sun - 2/3 Morning 11:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

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Sun - 3/3 Night 7:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.

^ heres a 34" vid i took before. compare and see if he is any higher. my measured SVJs are very accurate to the inch 

<a href="http://www.youtube.com/watch?v=2VWj-FXmox8" target="_blank">http://www.youtube.com/watch?v=2VWj-FXmox8</a>

^ take that post down... 

Thur - Afternoon 4:30pm
Mar 29, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.

Got it?.. keep it to yourself.

^ my bad, forgot to mention - these were seated cable rows with light-moderate weights, doing them with a rounded back to full ROM. seated cable rows (rounded) + heavy back extension (straight back) combo worked well for me. 

if you are competitive in sprinting events, my combine coach is really emphasizing to me the importance of the hams/glutes. the quads are important for acceleration but majority of the time, strong and explosive p-chain should be the focus.

Tue - 1/3 Morning 12am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

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Tue - 2/3 Lunch 11am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

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Tue - 3/3 Night 7pm
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.