MonAug 8, 2011
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1
Paused Ballistic Full Squats - Waveloaded - 60-75%RM- 345 | 275 2x1, 4x1, x2
- 225 4x1
Jump Squats - 20%- 95 4x1 8x2
Jumps- SVJ 1-hand dunk with bball
* plan was to go supra max half squats but changed my mind after the paused reps felt so easy. did not want to accumulate fatigue too soon. im only out of supra max for just 1 week. id take another week and do more speed.
* the 425x1 paused - id say is about 75% paused since for some reason, my legs found a way to do a pre-bounce before the concentric. im sure i did not do a the same bounce on the other times i did a 425x1. it felt so easy, the torso did not even leak anything. did a 440x1 without the pause and the concentric felt the same way too. lower+mid back is strong. this is at a BW of 178 at the gym, 176 empty. if my lift ratios are the same, i should be able to do multi sets of 425x4, and a rep max of 475 (2.7BW) - judging by how i was able to repeatedly pause rep 425x1 (2.4BW). 475x1 on vid will be awesome.. id test for a rep max after i do volume sets of full squats with 405x6 or 425x4.
* the ballistic landings from the 275 felt good. concentric on 275 is really starting to feel easy. did some light jump squats too and some SVJs afterwards. i did not get a good warmup from a pick up game.. dunk with a smaller ball is max for today.
425x1http://www.youtube.com/watch?v=EdaLwIl2aMY