Adarq.org

Mon
Jan 23, 2012

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

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

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA

Sat
Jan 21, 2012

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

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

* PR on the time it took me to complete the workout.. lol. i could have started with 200x4 already - will try it out tmrw. 200-250-300-350-400.. done. less than 30mins.
* if i feel strongish tmrw and stop again at 400x1, mondays lift might be interesting.

i might have jinxd u when i asked for the "getting pinned vids".. i knew eventually something like this would happen. if it was that easy, (7 week in your case) then everybody would be squatting 4 plates... it just makes taking a 405x5 vid that much more rewarding if you get it.

IMO - you burned out because you are dishing so much effort in getting the x4 and the x7 weights.. there should be a time to focus on just getting the top set of 4, or the multi set of 7.. can't have all at once.

the worst you can do right now is stop lifting heavy. at least single a near max so you still get the form (of lifting heavy) going.
 

Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.

the correct way of doing depth jump - do them so you develop yourself progressively.

- minimal ground contact time is a goal
- max height is a goal

developing yourself progressively doing depth jumps to achieve either a minimal ground contact time or max height means you have to start from something. its always best to start with depth landings. just force absorptions.

- establish a ROM on your landings. ~ 1/4 squat knee bend deep or lower (otherwise known as the athletic power position) with emphasis on really learning to use that ROM of bending knees from a straight leg start to a 1/4 squat while absorbing the landing force silently, quickly and smoothly. you start by doing the absorption slowly and learning to feel the movement. do more low intensity and high repetition as GPP before you add intensity - same ROM, same silent/quick/smooth landings but dropping from a higher box.

- ur legs will eventually develop a bouncy/quad lock feeling.. at that time, you should be able to dish out more power on the explosive jumps following the landings.

cliffs:
- judging how a proper depth jump is by looking at vids of people who are already in a high level of doing them (very quick ground reaction time / high max height etc..) is like seeing a very heavy full squat vid and attempting on doing the same thing without building your work capacity to lift that heavy. we all have to start from something.

^ yes.. here in south san francisco. crunch has a single squat rack and a power rack. tons of bench (like all commercial gyms).
daily pass is $25.

^ will do another cycle of shock plyometrics to start the year.. i do them every 6-8 months and i feel its not a bad time to squeeze it in.

Sun
Jan 15, 2012

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

Jumps/Speed
- Low intensity depth jumps x2

* i guess i have to pay for a 1-time gym use tmrw because i was not able to peak today. will try to go heavy tmrw. i'm sick with colds but a few black coffee made me interested in lifting.. done.

Fri
Jan 13, 2012

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

Speed/Explosive Work
- SVJ 2 hand dunks
- sled drag

* did a single 400x1 after the top set of 420x1. was really trying to get 2 but the first 400 felt tiring already for a backup set. i got my near peak strength again with daily repeatable 420x1 paused so il try not to mess it up by doing unnecessary fatiguing work on a maintenance/speed day. i would max at 430x1 today from how my legs feel.
* will peak with 430-440 1-2x a week.. this sunday, il vid my near max paused rep singles attempt. il deload tmrw and get as much quality rest as i can.
* took it easy on the sled drags my extending rests and lowering reps per set. did 4 sets.