Adarq.org

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? 

^ you do know that even with a 90lb weighted dip at that time, i would drasticallly lose power in the high teens rep.. probably slow down to a crawl on low to mid 20s..

good luck on that monstrous goal.

was not directed at me.. but since im all dip/chin/press only for upperbody.. heres a vid

Since you are the strongest and most athletic person on the forum, and you are a ripped 12% bodyfat, I figured you should be able to do more tricep dips than me.

<a href="http://www.youtube.com/watch?v=rVnLgxSlhF4" target="_blank">http://www.youtube.com/watch?v=rVnLgxSlhF4</a>


(Yes form was shaky on a few)
(Range of motion is a little deeper on regular dips, these are tricep dips)
(Yes I got distracted by the tranny. I could have done more)


And Go

^ not bad at all.. good job. now add weights.

i cant do BW triceps dip. if i do it without weights, il fly off.

vid from 2008. im a 'little' stronger now.
<a href="http://www.youtube.com/watch?v=EkyvjMyYy4Y" target="_blank">http://www.youtube.com/watch?v=EkyvjMyYy4Y</a>

^ yes. it still takes me some time to get everything set. file upload takes too long.

Wed
Aug 10, 2011


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

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 1x1, 4x1, x1
- 275 4x1

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

Jumps
- SVJ 2-hand dunks

* i was 176 even this morning again. cycling really getting rid of some weight.  the high cadence is really doing great for my recovery. i  was suprised how easy 405 felt again, same for the 425x1. im pause repping 2.4BW 3x a week. 425 is a calculated 89%RM (based on 475) so it shouldn't really be burning me out.
* did some light ballistic full squats and some jump squats before a pickup game. was able to SVJ 2-hand dunks cleanly. wed is a mid week workout and i plan it not to be too hard.

Mon
Aug 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.

425x1
http://www.youtube.com/watch?v=EdaLwIl2aMY

Fri
Aug 5, 2011


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

Paused Ballistic Full Squats - Waveloaded - 50-60%RM
- 275 | 225 2x1, 2x1 x2
- 225 x4

Jumps
- SVJ 2-hand dunks