Adarq.org

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.

Wed
Jun 15, 2011

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x2

SVJ
- double hand rim grabs x6

* pick up game after some light jump squats, then SVJs after a getting warmed up. did x8 on the seated calf machine just to get it started.
* will get good recovery, skip thursday and do some more jump squats on friday. my lowerback is sore from the 440x1. did not really lowered my jumps. i was still getting high 30s.

 

Mon
Jun 13, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 6x2
- 135 4x1
- 95 6x2

SVJ
- 38" x6

* last squat workout (was weak) on fri. 2 days rest with jump squats in between for speed/plyos. did jump test today. did repeatable 38s but did not get any higher today.
* will do full paused full squat ramping tomorrow up to 425, 440/455 if strong enough as warmups/maintenance.. then go heavy half squats. might also do some back up squat jumps with 10-20% if i feel like it.
* happy that at least i got my estat 38" SVJ on vid this time. did multiple 38s and stopped when i got 37x1. did not really want to burn out before a heavy squat workout tomorrow. i've gotten 39s and probably a once in a while 40 but those are not something i can come up with easily. need more strength in the half squat transition depth..
* i have vid of the repeated 38s in one vid but got my co-worker in it. i've split the vids so i dont get in trouble.

38x2.
http://www.youtube.com/watch?v=9JumuOTaezA





another set of 38.

Fri
Jun 10, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 345x4

Jump Squats - Light + Volume
- 55 12x2
- 95 8x2, 12x2, 16x2

SVJ
- 2-hand dunk x4

* paused reps on all full squat warmups. the 405 paused was not so bad. i made an explosive dead start push from the bottom but my legs were still not completely recovered. slowed down midway and it turned into a slow concentric. was not going to fail it, back was solid. did not do 425 which most likely will push me into a more fatigued state.
* the back up 75%RM set felt heavy. usually aim for x6 but x4 will do for today.
* did not do any further heavy lifting and decided to do jump squats. high repetition with light weights. 10% for warmup and 20% for worksets. will use 30% next time.
* i was still jumping good up to 14 reps but stopped at 16 reps because i was starting to tire out. these were rhytmic jump squats focusing on quick transitions, silent landings and near max jump height. glutes, quads, calves and ankles were really worked out.
* will cycle between heavy half squats and jump squats, or probably do some form of waveloading again while maintaining my max full squat.  i did two hand dunk x4 from standstill today after a single pickup game as wamrup. will try to do 30% jump squat tomorrow with low reps and test jump on sunday. i was already at 38-39ish today but no vid to show again.