Adarq.org

Tue
Jan 17, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- Single Max SVJ for height concentrating on silent landings
- 6 rep submax jumps focusing on quick and smooth force absorptions

* the 400-410 felt easy today. the 420 feels like the usual heavy 420 but doable. the 430 following this would have felt a lot easier.
* more force absorption drills to get plyometric strength going.  goal is to train the big leg muscles to quickly and effortlessly tense up and lock. need to get the bouncy feeling going again. with my paused rep squats, the ligaments are less taxed during the lifts and are fresh for quick force absorption training afterwards.

Mon
Jan 16, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Lateral Bench Jumps x2
- Double Near Max SVJ for height

* used a free trial in a crunch gym. 1 squat rack that was un-used the whole morning worked good for me. gym was cleaner than the 24hr fitness.
* was still sick with colds and voice has now deteriorated. paused 420 for a daily maintenance max was spot on. did some jump drills with lateral bench jumps and some SVJs doubles. the max height jump doubles function as a depth jump and plyometric landings at the same time. did the jump drills in chuck taylors for better force absorption. gym floor is hard rubber.
* the depth jumps coming from my max height SVJ is in the mid 30s. probably a 36-37 max. i did not break a sweat and had no plan to really go all out. im sick and don't want to really tire myself. just enough speed drills to get some explosiveness and good blood flow at the same time.

Sat
Jan 14, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400x1]

Low Intensity Plyometrics
- 18" Landings x4 (alt BW / 10lbx2 dumbell weighted)

* will try to go heavy tmrw because gym is closed on monday for MLK. as expected, i'm weak on a saturday. wet BW at 174lbs.
* did some light plyo landings with 18" box with BW alt with 2x 10lb dumbells. did the plyos wearing chucks. force absorption felt solid/good. could have handled more force but need to start light.

^ almost 1 sec.. just enough to kill bar momentum and really let my hams rest flat on the calves. i cannot do as much bounce from the hole in a front squat because too much bar movement can really get my wrist hurting.. then i drop the bar forward. need more practice with heavy front squats..

^ no. i wont say maxed out.. if i can repeatedly pause lift 440-445, aiming for repeatable 495s (non-paused) is not really impossible within a year. i mentioned that im prioritizing sprinting, front squats, broad jump and cleans right now, thats why any big volume of squat workout that will add too much fatigue is minimized or taken out..

if i were to really just focus entirely on the back squat max weight, i would add more volumes of back-off sets and eat a lot more.. probably not lift every single day also..

lifting daily for 14+ weeks also makes a high volume smolov workout less intimidating.. i might do that again.

^ strongest i've been lately was when i took the 445x1 paused rep vid at a wet BW of 172lbs. i was weaker when i was at 180-190lb BW. (squat high 300s at 180-190lb BW) i was jumping mid to high 30s at 180-192lb BW. 

im happy to be jumping high 30s repetitively (39x2" with vid.. no 40 on vid) at this BW without breaking anything. i don't think my knees will last as long if i was jumping the same height at 190-200lbs BW, (even if i get stronger and maintain the same squat ratio)

it could be just mental. but i jump a lot higher if i feel very lean and boosted up with 3-4shots of black expresso. i can't be at sub 170lb. for one, i need to qualify and make the 180lb minimum weight.

^ ive been stuck in high 30s/40s for quite some time now. unless i really slim down to mid-low 160s while keeping the same leg strength.. there is just no way to jump any higher.. faster.

Tue
Jan 10, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420,430x1]

* plan for the volume back up sets did not fit my schedule. have meeting tmrw morning and can not afford to burn myself out right now. i will get all the sleep/rest i can get and i'l lift tmrw afternoon.
* happy to get 430x1 even with my daily 135lb back extensions. i just cut the reps down to 4-6, multi sets spread throughout the day.
* excited to get the new romaloes when they come out this january. i saw the new adiPower also available now but the all red color is not really my style.

looks like the adidas version of the romaleos. they are not cheap - $200 now.

^ thanks for the tips. i'm doing the sprint workouts to prepare for a combine testing.. so no competitive running there, just individual timed sprints.

Sun
Jan 8, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400x1]

* worked night shift and did not get full 8+hr of rest yet. legs/form was ok. just did not recover well.  planned to go 400-410 max. a prep day for tmrws overshoot. no backup sets.