Adarq.org

Tue  AM
Aug 16, 2011


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

Jumps
- SVJ 2-hand dunks

* since i really felt bad that i wasted my RM workout by not eating well IMO, i ate some good dinner, watch 2 DVDs and returned to the gym at 5AM. no sleep in between. i woke up at 3pm monday afternoon and never really slept yet. this is a usual routine for me if im at work.
* i felt some soreness on my lowerback but was still strong enough to get up to 405x1 paused without much problem. i would have gotten 425x1 also but will keep top warmup paused squats to 405 for a few workouts and go for another RM attempt next monday. 445x1 max after repeatable 425x1 paused is unacceptable.
* there was an early tue pick up game and i was able to play 1. did 8 straight 2-hand SVJ dunks with just a few seconds in between to set myself. that is one of my good jump drill workouts.

^ thanks peoples

Sun
Aug 14, 2011


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

Jump Squats - 20%
- 95 6x3

Jumps
- SVJ 2-hand dunk attempts (no-dunk)

* im always weakest on my heavy lifts on a sunday. its a workout so i dont de-train for a monday. and im usually strongest the following monday. really planned to stop the paused wamrups at 385. did the 405x1 non-paused and it did not get up as fast as i usually do it. i would still make a paused 405x1 but it will take a lot of effort and would probably add too much fatigue.. 425x1 today is most likely not possible. fatigue and my wed-sat night shift work takes it toll. i will build up good sleep and recovery this afternoon, tonight and tomorrow morning/afternoon. sleep, eat, and more sleep and just relax.
* did some jump squats and some jump drills. skipped the pick up game today and SVJ dunks were short. i would still have made some good dunks if i had at least a game or two to break a sweat. this is usually my jump height cold. needed 2-3" more to push the ball down.

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.