Adarq.org

Mon
Oct 3, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

<a href="http://www.youtube.com/watch?v=5g7PtNMpzC4" target="_blank">http://www.youtube.com/watch?v=5g7PtNMpzC4</a>

Sat
Oct 1, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.

Thur
Sept 29, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 440, money 430-435, recovery 420-425. 440x1 mid-upperback bent 1/2 way up. crawled and completed the rep. the 430x1 was not hard so i decided to go at 440x1 again. recovery needs to catch up now. 2-3 days of recovery lifts and il go at it again next monday.
* SVJ 2 hand dunks getting consistent and easy now. BW staying at 170-172lbs. other daily lifts - calf isolation on 45 deg sled, pullups, chins, weighted back extension+situps on GHR. all in mid-high reps with light moderate resistance with 1-2sets

Wed
Sept 28, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 

Tue
Sept 27, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420,

Jumps
- SVJ 2 hand rim grabs - paused full start / no arm swing

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.

Sun
Sept 25, 2011


[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.

Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thur
Sept 22, 2011


[135x8][185x6][225,275x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420

Jumps
- SVJ 2 hand rim grabs - paused full squat start / no arm swings

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435.  did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.