Adarq.org

Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

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

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  
http://www.youtube.com/watch?v=qyieM7Gn9u8

Fri
July 29, 2011

Jump Squats - Light 10%
- 55 8x4 with reset

Jumps
- SVJ 2-hand dunks x4

* just felt like going to the gym to play some pick up game. did pretty good with the dunks afterwards. il do my heavy half squats tmrw. i was jumping at least 38s today. i was pushing the bball down the rim with both hands form an SVJ.
* will get an SVJ 2 hand dunk vid next week.

Wed
July 27, 2011


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

#23 Heavy Half Squats - 113%|100%
- 405,425,440,455,475,495x2
- 515 x1
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 8x1, 4x1

Jumps
- SVJ 2-hand dunks with bball x4

Back
- seated cable rows with emphasis on spinal articulation 8x6sets

* back to back squat days on sun/mon may have gotten me a little beat. i was not feeling weak with the pause squat singles. did 385x1 like a normal recovered day after a skipped day.. but on the 405x1, i noticeably slowed down midway and had to drop it. not worth fighting for the rep and burn myself out.
* the heavy half squats were supposed to be up to 455x2s with emphasis on explosiveness. the weight felt really light on the back. went all the way to 515. had a trainer spot me on depth on 495x2. a good indication that i really reached my 90 deg knee bend is when i feel more glute get pulled/involved. i was also lowering/pushing the weight thru the upper 2/3s of feet and was at some point really letting the balls of feet + big toe absorb the weight. if my shoes didn't have heels, i would have been tip toeing. probably not good for the knees in the long run, but the movement felt more natural that way.
* i was doing my seated cable rows in between sets of the paused squat warmups. really trying to get the erectors ready. light sets of 8s between the squats. and some heavier sets of 8s again after workout.
* did some jump squats, pickup game and 2-hand SVJ dunks. i was jumping good. these were push down dunks with bball.
* will have another half squat workout and then switch to maintenance. something like ramping singles up to 515x1 and then back up to 455x1s.. do more SVJs and then vid some decent 2hand SVJ dunks.

Sun
July 24, 2011


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

#21 Heavy Half Squats - 100% | 80%
- 425,440x2
- 455 2x1, 2x2
- 365 2x1

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x2
- 95 4x2 (with reset per rep)


Jumpspaused half squats - 455|365
http://www.youtube.com/watch?v=oaa0XhbcRXQ

half squat depth check

Wed
July 20, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x1
- 135|95 4x1/4x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with volleyball x8-10

* jump squat volume on 135 maxed at x4 and waveloaded with 95x4. did a pick up game as warmup to SVJ double hand dunks with a volleyball. full rest day on thursday and some explosive half squats up to 455x4 on friday if im not feeling very strong. go up to 515x2 otherwise.

ur strength is no where near where it should be. looking at your log, u squat in the 300s at 190lb BW..  some people with very good jumping mechanics and body structure might be able to do with that.. but for the rest of us.. power-to-weight ratio needs to be really high.

so simple but most people over complicate things and mess it up.

Sun
July 17, 2011


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

#18 Heavy Half Squats - Explosive 97%
- 365,385,405,425,440x2
- 440 4x3

Jump Squats - Light Warmup + Waveload 10-20%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- SVJ 2 hand dunk with bball x4

* light squat workout after a day rest from fridays heavy lifts - stopped the paused full squat wamrups at 365. and did half squats up to 440s. some light jump squats and the sunday pick up game. did some SVJs after the same. barely got above the rim. would have been clean 2 hand SVJ dunks if i used a volleyball.
* will do waveload jump squats tmrw and more SVJ drills. im jumping 2-3" lower today. max at ~ 37"

SVJ after the squats


 

Wed
July 13, 2011

Jump Squats - Light 10-20%RM
- 55 8x2
- 95|55 8x1/8x1

Jumps
- SVJ double hand dunks 6x6

* my squats sucked this morning due to fatigue. im still not completely recovered but still managed consistent 37-38" SVJs to get clean double hand dunks with a bball. did the dunks after the squat jump warmups and a pick up game.
* noticed that i jump noticeably higher if i really focus on getting down to that 1/2 depth. focusing on very quick amortizations that sacrifice depth also lowers my jump height.