Adarq.org

How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 

- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.

^ purple from all the accumulated bruises. i dont show my battlescars.. looks very unhygenic.

^ good form!

2BW squat is always a good thing. u standing jump mid 30s now?

Your goals are your goals, but I find them terrible. You want to gain muscle on thighs and lose fat on waist until the end of the month. That's a fantastic way of making sure that you won't reach either of those goals. If you want to be a beast, it's time to gain some muscle and stop worrying about the circumference of your bodyparts. You will have major thighs once you can squat 200 kilos, I promise.

squat 200kg a lot of times and eat tons of protein. u will eventually wear compression to hide your quadzillas..

Sat
Dec 24, 2011

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

* surprisingly strong today considering i did high rep contrast sled drags yesterday. will most likely max at 430x1 paused with this explosiveness but not enough to get 440-450x1.
* i like how my lower 1/3 of my calves are tight right now. i really digged into the floor yesterday with the heavy sled drags. i usually do 3-4 sets of heavy drags but only go near max explosiveness on the last 2-3 after i get a very good warmup. i have gorilla hands now from pulling because the harness.
* added BSN aminox (BCAAs) to my supplements. don't really see any big improvement IMO, but with the heavy sled drags and the daily 400s, anything to help me recover is good. i got a 10 serving free from a NO xplode order. ordered more aminox for the taste and the amount of water it takes to serve it ~ 32-40oz. green apple and fruit punch is win. recommended BCAA ~ 10g/day. i do 10-30 in the morning, another 10-20g during workout and 10 before sleeping. damn 50g a daily. it could be just a waste but it taste so good and lets me enjoy drinking lots of water to keep my liver happy even with my very heavy protein consumptions. 

* same weight, reps and sets for the paused squats as last mondays. will stick to that now or even go lower with  max 400x1 if the sled workouts require it.

* i am improving my weighted sled sprints nicely. the 2-3 weeks of GPP type adaptation should have done its job and im now really pushing (pulling that is) some challenging loads - 3-4plates.

* glutes and quads get beat on the 10 yr max sled sprints. i am not feeling any soreness on my calves. i could use a lot more weight, probably max at 6 plates on the heavy side, and 3-4 for the light contrast.

* SVJ has been surprisingly maintained even if my squat strength went downhill (-20 to -30lbs).

Yes kingfish I like front squats, it's hard to lean forward but the same thing does apply. Your pelvis really should not be moving backwards once above parallel. Squatting to just below or exactly at parallel is definitely better for power development in the long run imo since the amortization is challenging the correct musculature in the correct way. In atg squats the amortization and muscle involvement is way different. I notice how atg or below parallel is almost easier than just parallel, or half-squats with the same weight, adarq talked about that before.

Edit: I'd like to congratulate Kingfish actually, good job. Squat form is heel-to-toe and you can see the difference in his knees, they don't move so much in the horizontal plane compared to the toe-to-heel squats, and the hips move forward above parallel. That's what I'm talking about. It feels better and works better.

i do not shift the load (toe/heel) in my squats. that is very unsafe and can really get somebody injured. 

i focus on keeping the load distributed evenly with a little bias to the front 2/3s. i have size 12 shoes. everybody's form will be different. i also have a good amount of dorsi flexion ROM at the bottom.