Adarq.org

Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen 

Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.

^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it. 

Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.

Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            Tue - Wed - Thur - Fri - Sat - Sun - Mon
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)
Week 6 - 430, 410, 430, 430, 410, 410,

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