Adarq.org

^ no. im very flexible but i still use oly shoes to get good form on my full squats. dress shoes / leather shoes with elevated heels will also work if you dont have oly shoes at the moment.

Fri
Aug 26, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,1][425x0]

Jumps
- SVJ 2 hand dunks

* i was burnt out yesterday and was still a little fatigued today. the 405x1 was not very bad but the concentric on 425 was not explosive enough - i slowed too much halfway up and had to drop the rep. the max jumps even with just 95lbs were so draining. i was exerting a lot of power to drive the bar up to max height. should have kept reps to 1-2max and rested more between sets. and kept total reps low.  yesterday, i was so tired that it felt like i just lifted multi sets of max weights.
* did a pickup game for wamrups and some SVJ 2 hand dunks again. Jumps were good.

Wed
Aug 24, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

* did not do anything else. just need to do squats so i dont de-train. would have gotten 440x1 again today. the speed of concentric on 425x1 coming from the pause was not very slow. il just maintain this warmup paused sets up to 425. il eventually get stronger anyway. 3x a week of paused 425x1 + good diet should work.
* maintaining 176BW at gym after all the liquids.. 174lb in the morning empty. next squat is on friday. thinking about doing some jump squats tmrw. if i feel tired from work, il just skip the jumps. been jumping a lot lately anyway. 

Mon
Aug 22, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1
- 455x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jumps
- SVJ 2 hand rim grabs - no armswing, paused full squat start x6-8

* got a solid diet, sleep and a non-fatiguing sunday workout. i felt strong today. did 425x1 paused easily. 440x1 non-paused was not so bad either. i would have repped 445 more explosive compared to last weeks. i was able to bounce off my calves on the 455x1 up to about 1/2 depth up but did not get enough momentum out of the hole to drive the bar upwards with decent speed. fought the bar for a few mili seconds but did not feel like exerting too much energy today to make the lift.
* i can maintain 425x1 paused but its still not light enough - i still use a considerable amount of energy IMO to get the rep and ran out on the 95%+RM attempts.  3-4 workout straight of non-425x1, stopping at 405x1 would get me fresh enough to attempt another 455-475x1 at this 174-176lb BW. it just feels good to pause rep 425x1 after an easy 405x1.
* got good hamstrings and glutes "pull" again from the ballistic drops using 345/275lbs.
* did some no-armswing rim grabs from a full paused squat position - using purely leg drive to get up. id say ~ 32=34" SVJ without armswing from the paused full squat start. 30" to tap the rim with both my hands at 92" reach, 34" to hold on and grab with both hands to do a pull up. will vid that also at one point. these were cold jumps. no pick up game.

Fri
Aug 19, 2011

Jump Squats - 20-30%
- 95 8x2
- 135 8x2
- 95 8x1

Jumps
- SVJ 2 hand dunks

* will do cycling tomorrow. no jumping or lifting. my legs and knees are tired. still jumped good today.

Wed
Aug 17, 2011

Jump Squats - 20-50%
- 95 4x1, 6x1, 8x1
- 135 4x2
- 185 4x2
- 225 2x4

Stiff Legged Deadlifts
- x8

* did some explosive work with jump squats. all were at least 1/2" deep or deeper. did all the way to 225s and i was still able to get good form with the 50%RM weight. i was emphasizing pushing the ground with my forefoot at takeoff and landing in pretty much the same way - plantar flexed, then absorb and dissipate landing force to knees - dropping knees quickly to a deep bend and then quickly stiffening so i dont drop all the way to the bottom. landings were smooth and force from the landing was quickly transfered from the forefoot/ankles to the knees.. little landing force remains after the quick need bends.. lowerback was upright and solid.
* will build volume of the jump squats and do some form of waveloading again - while maintaining the full squats.
* did some light SLDLs to get lowerback some volume work. will add weight as long as its not too heavy. i will build my spinal erectors this way.. adding weight to the seated cable rows gets my arms bigger  - stopped with those and moved to SLDLs instead. dont like big arms.

Mon
Aug 15, 2011


[135x8][185x6][225,275x4]
- 325,365,385,405,425x1
- 445x1
- 465x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jump Squats - 20%
- 95 4x1, 8x2

Jumps
- SVJ 2-hand dunks

* BW in the morning was 174. the cycling i did sunday afternoon was probably not a good idea, or the dinner that followed was not enough. i stopped my paused warmup full squats at 275x1 and did singles all the way to 425x1. i thought 445x1 would be easy as i've done 440x1 last week and it didn't look as hard as is today. i got pinned nicely by 465. i was a lot stronger last week monday than today. i would have gotten a paused 425x1 because the regular 425x1 i did today was still explosive.
* did the ballistic full squats again with some jump squats reps. no pick up game. did SVJ dunks and did not even release the ball. needed 2" to push it down. still good for jump drills.
* will try to maintain 174lb and not dip any lower. ok to overshoot up to 176-178 but definitely no low 170s for me. i feel so thin already.

445x1, 465x1, 275x4
http://www.youtube.com/watch?v=xCAyweJWzqg

i like this cam angle. id take my RM vid next week like this - if i dont wuss out.
notice the 'slight' knees over toes i have going on.

Got Full Squat?