Adarq.org

update on my 2012 goal..

- front squat in the mid 300s submax, probably good for 375x1 if i go all out.
- contrasting short sprints / sled drags for acceleration in preparation for a 15,30,45,60 meter sprints and a flying 30. all timed with photo-eye start/stop
- did not practice the broad jump and power cleans yet. too busy right now building more leg mass with 6-8rep back up sets.

lance.. i will test this coming summer. probably july/aug 2012.

something im thinking of doing daily also aside form the back squat
- maintain at least a repeatable 425 paused back squat.. probably improve to 440-450 paused in 2-3 months (may-june)
- short light sled drags for acceleration / skill work
- 3 singles of front squats after the back squats.. 300-325-350..up to 375 for peaking. too many reps of FS kills torso stabilizing muscles.
- power cleans from mid 200s to high 200s/low 300s with dimas like form.
- board jumps

im strong 2x a week but need a daily squat routine so i don't lose the skill of lifting heavy.

any suggestion/comments/program recommendation? i will be training in the combine facility 2x/month starting next week. and a full daily training as the combine approaches this aug.

thanks!

Sat
Feb 11, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* spent a lot of effort pushing the 425 up after the bar slowed down at 1/2 up. explosiveness from the paused start not enough to make the lift a sub-max effort.
* back up sets stopped at rep4.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2   4x2

Thur
Feb 9, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 +6+7

* not burned out after all. just the 2-3 day strength/fatigue curve.. 420x1 paused was very easy again. rests kept at 5-6mins all the way to the first set of 370x6. rep 6 was not very explosive so stopped there. rest 14mins for 2nd set of 370s
* 2nd set of 370s felt easier as always and i had enough explosion on the 6th rep and went for another. 7th rep slowed down. still not a grinding rep but i'm not happy with the speed of concentric. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7

Tue Afternoon
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x0

* slept 2-3hrs after a strong lunch and a couple of whey protein shakes/bcaa and creatine cocktail.. legs felt bloated. went to the gym again for a blitz lift. 4-6min between sets. did not even bring my laptop to keep myself occupied while resting.. i just blasted the paused rep warmup template.  i feel stronger this afternoon compared to the morning lifts. no back up set. might mess up my lifts tmrw.

Mon
Feb 6, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* slept from 9pm - 7:30am. recovered well. 420x1 was very explosive. 370 rep 1-4 single breaths between reps. starting to lose a bit of explosion at rep 5-6. 8 rep possible from the legs, will kill lower back. did 2 back up sets.
* 2nd set of 370x6 took 22mins. lowerback still tense after 16mins. losing noticeable concentric speed at 370 reps 4+ really killing the torso stabilizing muscles. high reps squats to build larger muscles - explosion / concentric speed will be faster - lowerback will have just enough time to support the weight without tiring. whatever im doing right now is working. paused 420 today is the lightest it has ever felt.
* rests between sets all the way to 420x1 5-6mins. not bad. was not increasing intensity by cutting rest time. im just trying to figure out why on some days, short rests work better, some days it messes it up. IMO, if fully recovered for that day, 6min max rest will have positive effects on the next heavier set.  i have no intention of adding unnecessary intensity by cutting my rests short, but if id be stronger on the next set at 6mins compared to 24, il do the 6 mins.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2

Sat
Feb 4, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* 420 not very explosive. had to grind a bit midway up - no lowerback collapsing or form issues.. just weaker legs.  this is my 4 day week at work so il have to work tonight. sleep 8:30-2:30, lift 3-4pm.. still have to go back home to eat.
* 370 6x2 yesterday + 6hr sleep for the last 2 days slowed down recovery a bit.. 370x6 was heavy today, i already started taking 2 breaths between at rep 3-4. lowerback kept its form but was just supporting the weight longer than it should because the legs did not give the bar a good momentum from the hole. concentric was slower.
* would have been  better if i just did 370x4 and get a stronger workout tmrw.  after work tonight, i will get some good sleep and by sunday pm, il see how my lifts go.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1

Fri
Feb 3, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* lowerback held the weight longer than it should at rep 5-6. stopped at rep 6. could have gotten up to 8 by how my legs were still able to push the weight up, but losing some explosiveness at the bottom and getting a slower concentric means beating up the back at lot more than i need to.. can't maintain that pace and recover fast enough for a lift the next day.
* 2nd set of 6 reps felt easier but same loss of explosiveness due to fatigue at reps 5-6. i will continue doing 4-6reps of 370 for this week, eat a lot more and by next week, i will try 370x8. will keep top warmup paused single to 420x1.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2

Wed
Feb 1, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 350x8 back up sets were easiest today. body probably got accustomed already to the volumes from the last few days. will do another single 350x8 tmrw as a light workout and on fri, il go for 370x6 (430RM, 350x8=435RM). if 370 feels heavy, il break it down to multi sets of 4. one thing i learned is pushing and trying to complete a lift without an explosive start from the full bottom position really eats away the lowerback. not good if i only have less than 24hours of recovery.
* warmup rests are 4-6min for the sub 350, 8-12min for the 350+ (80%RM+). i can also get the same heavy lifts at 22-24mins but it will somewhat be a little less coordinated. IMO, with a good amount of strength still there after 24mins, this is a good thing during my testing. i can either go short or long rests without worrying about being used to it.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1     8x2