Adarq.org

Fri
Aug 12, 2011


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

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

Jumps
- SVJ 2-hand dunks

* BW consistent now at 176 in the morning. this is the 3rd time this week that i hit 425x1 paused. got it on vid but currently at work so il upload later. the 425x1 today was a littler harder than last wednesday but it was still not that heavy. could get 440/445 even at this level of strong.
* did some light ballistic full squats with 345/275 again. i like the hamstring effect of a dropping 275. it gets it somewhat tight the following day. when my hamstrings are "locked".. it makes it easier for me to acheive full squat depth because IMO, bigger hamstrings to sit on is less depth on my full squat, or it could be that my hamstrings are also getting stronger.
* played 2 pickup games, and did some SVJ dunks. i really thought about adding high volume full squat workouts now coupled with singles of supra max half squats.. but im beginning to like getting stronger without having to go thru the fatigue from the 6-8 reps.
* will upload another paused rep 425x1 with a different cam angle and some more repetitive SVJ 2-hand dunks tmrw morning.  

SVJ 2 hand dunks 081211
<a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>

2.4BW Paused Rep Full Squat - 425x1
<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

not enough warmup no-dunks 
<a href="http://www.youtube.com/watch?v=pQvEdG0QKWA" target="_blank">http://www.youtube.com/watch?v=pQvEdG0QKWA</a>

good job trying to look like a zyzz..

back to squats buddy..

^ lol. yes. it will be very uncomfortable to get rid of a heavy bar when its held it place nicely by a harness. its still a good investment IMO since i believe that the front squat is the best muscle building movement for a strong SVJ. id do it if i didn't care if my collar bones turns blackish.

wonder what would happen if you fail midway up and had to dump a heavy weight.. the bottom part of the harness would dig into your lower abs?

Sun
Aug 7, 2011


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

Jump Squats - 10-20-30%
- 55 8x2
- 95 4x2
- 135 2x2

Jumps
- SVJ 2-hand dunks

* will do another squat workout tomorrow but add supra max singles of half squats. those half squats really got my SVJ peaking well. SVJ 2-hand dunks with bball is getting consistent now, even after a squat workout - as long as i get a pickup game warmrup.
* i also did 4 days this week of 405x1 paused. il add full squat volume workouts at one point to pack more leg mass and get my repeatable paused rep max to 425-440.

Wed - AM
Aug 3, 2011


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

Paused Ballistic Full Squats - Waveloaded - 50-60-70-75%RM
- 225 2x1
- 325 2x1 | 225 2x1
- 345 2x1 | 275 2x1
- 345 2x1 | 275 4x1

* was not expecting to still get paused 405x1 this easy after doing the same thing last monday. this is repeatable 2.3BW Paused Squat at 176lb. i never thought id get this lean and still maintain my strength. the vein in my lower abs is now as big as the big vein in my biceps. BF caliper still in the 6-8.4% range. im probably in the lower end of that now. cycling is doing its thing for body composition. i would get a paused 425 also today if i pushed for it (and vid the thing.. thats a 2.4BW paused squat).. but im more concerned with recovery and speed work at this time.
* did the paused ballistic full squats for explosive strength and force absorption in the full squat position. i will vid it at some point, but IMO, i was dropping so fast with the 225, it felt like i could be doing it faster than with an empty bar. now i know that hamstring do get some work at the full squat depth. i felt my hams tighten a bit - nothing serious. i just felt it was being used.
* i chose the ballistic full squats with pause for power training while my heavy lifts are on maintenance because my knee bend on my best SVJs resemble an almost full squat. the supra max partials did a very good job in traning me to handle very heavy weights. im surpised that i was dropping down with 275s and still maintain my form.
* glutes and quads take most of the force of a dropping 225. decided to move up a bit with 60%RM - 275. speed of landing was still there. the 345 (75%) is not yet very heavy, but its either that or 365 (80%) for max force training. i will eventually add reps (probably 4-6max) but as with any new thing, im giving myself some time to adapt first so i dont break anything.
* will do a jump test this afternoon with my vertec. see if 2 skippped heavy workouts already gave my jump some improvement.
* if it matters, im taking a lot more creatine now. got the watermelon flavored micronized from bb.com and its a lot better than the unflavored sand.

Wed - PM

Jump Squats - 10-20%
- 55 8x3
- 95 4x2

Jumps
- SVJ 2-hand dunks

* a couple of pick up game after the jump squats then some SVJ 2-hand dunks again. did not have space to use jump tester. gym packed.
 

^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM


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

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.

BUMP!!!

now with dunk vid. very basic but not bad at all. since i realized that an SVJ 2-hand tomahawk is not going to happen until i add at least 4-6 on my SVJ, a shorter goal is get 40-42" SVJ repeatedly. with that jump, i should be able to push the ball down and have it hit the ground first before i do. il work on that now.

http://www.youtube.com/watch?v=qyieM7Gn9u8