Adarq.org

Tue
Jun 28, 2011


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

#11 Heavy Half Squats - 90/94%
- 405 6x2
- 425 4x1

* changed my mind. got a late afternoon nap and decided to complete the speed part of the half squats today, so i can get a full 2 days of rest from heavy lifting. might do some jumps/bball game tmrw if im not very sore.
* i was stronger on the paused full squats warmup this second time. i was only planning on going up to 325x2, then doing all half squat doubles all the way to a working weight of 405. 365/385/405 was a lot easier. 440 full squat is possible. 2 days full rest from heavy squats and i already de-trained a bit. at least i know how to get it back quickly.
* the 405x6 half squat felt really good. first time im actually pulling the weight down to get a faster eccentric speed. should have vid the set for comparison. the 2nd set felt the same way. moved up to 425. did only 1 set of x4 because the 4th rep was not very explosive anymore. reps 1-2 had decent speed, but not as fast as the 405.

good job!

nice to see u here.. i was using ur hurdle training vids. i am nowhere close to how you perform your single leg bounding. i cant even bound yet, but il eventually get there.

goodluck on your recovery

Sun
Jun 26, 2011

Jump Squats - Light 10%
- 95 8x3

SVJ
- 38" x6

* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.

Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.

i see myself trying to up my full squats again.. until my body refuses to get stronger.. or until get sick of it. 5 plates look cool.

May I ask what your vert was before training.

~ 28" from a 3 step approach.

Tue
Jun 21, 2011


[135x8][185x6][225,275x4][325x2]

#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1

Jump Squats - Light + Volume 10%RM
- 55 12x2

* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked".  a 12x2 set of 10% jump squat to get some speed to end the workout.

Squat Workout Schedule:
* jump squats / jump drills and bball games not included

May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3

hurdlers stretch with the opposite leg tucked inside.

the press > bench.

do chins, weighted ab work for stronger core.. so "no power leaks" as you put it.

ditch the deadlift. full squat your way to >2BW and good things happen. goodluck  

oh. by >2BW, i mean rep 2BW plenty of times. a 1RM 2BW is not gonna cut it IMO.

Fri
Jun 17, 2011


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

Jump Squats - 10/20/30%RM
- 55 12x2
- 95 8x4
- 135 6x2, 8x1

* 1 day full rest. legs were strong on the warmup paused full squats. 405 was also solid. did not do a paused 425 but i was just not recovered enough even for 425x1. the concentric out of the hole was good but it slowed down too much. could have had the lift if i crawled it up slowly but decided to just drop it and save the beating.
* jump squats are getting better and better. plan is to load up to 225 (50%) for a double and waveload it with 135. jump with 135 with the same speed and control as im doing with 95 right now.  target is fast 135 x8-12 jump squats.