Adarq.org

Tue
Jun 7, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1][455x0]
- 345x6

Jump Squats - Light + Volume
- 55 8x4 with reset, 8x1 continuous

* BW now in the low 180s. dead 180 empty weight in the morning. 182 at gym. supra max half squat effect felt good on the heavy sets. paused up to 405. all reps felt strong. 425 was explosive and that gave me the idea of 440-455. 440 was also so strong. probably one of the best 440x1 ive done even at this twig of a weight. i had no idea i would fail 455 judging by how 440 was done.
* walk out and eccentric on 455 was solid. the weight did not feel heavy at all. i failed cause my quads ran out of juice. the initial 3-4" out of the hole is probably more from the recoil.. then quads should have taken over. did not happen. got pinned nicely. i took vid thinking that this would be the most awesome 455x1 il do even at this low weight because i just repd 440 easily.
* no quads = no heavy half squats today. that will bury me into overtraining/fatigue. decided to do jump squats instead with 10%RM. its still a half squat depth so training to be explosive in that ammortization depth is still there. need to develop the "skill" of turning it all on at the depth. what better way (right now) to do it than high reps jump squats.
* 30%RM half squat jump squat + full squats seems to be a good combo (been doing that all these years).. but the supra max half squat effect on the full squat heavy singles is also good.

455x1 fail.
http://www.youtube.com/watch?v=dh8xsCm1TPY

Mon
Jun 6, 2011

Jump Squats - Light
- 55 4x2
- 95 4x4

SVJ
- 37-38" x2

* pick up game as warmup to the SVJs, getting to repeatable high 30s now. will do some full squat maintenance tmrw and some light half squats too if i feel like it.
* was planning on doing single leg hurdles but my quads are still beat from the heavy halfs.. took it easy and just did light jump squats.
* BW in the morning is 182lb. i better be able to pause rep 405 tmrw and at least single 425. that would be really good. if the concentric on heavy sets is explosive, il try 440/455 again. 182lb BW puts 2BW at 365. that is not heavy at all.

Fri
Jun 3, 2011


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

#4 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3
- 475 2x1
- 495 2x3

* 2 days rest after the tueday early morning squat workout. felt strong and well recovered. was planning on multi sets of 455 doubles (100%RM Full Squat).  after 3 sets, i was still explosive. decided to go heavier. the 475 was still explosive - i did 2 reps. max at 475 (105%RM) was single only from last time.
* went heavier - 495 (110%) for the first time and it was still not that heavy. did doubles - form was solid / half squat depth was still maintained. even if it did not feel very heavy on the back. the weight really shows that it is supra max when i was doing my walkout. had to really focus on keeping my feet under my shoulders. small steps back, slow and controlled movements. i almost tilted the squat rack forward after i unloaded it at one set.
* did 3 sets of doubles for 495. i should have taken a depth check vid. i was very strong considering its the first time i used 495. i know i was going half squat low because i was looking at the mirror. vid depth check would have been a lot better.
* i was 185.5 in the morning. im getting really lean. i dont eat much if its not my cooking.  5 days out of town = 1lb drop. i still ate a lot of whey to minimize muscle mass loss.
* plan for sat / sun is light full squat with some volume, 325/345 4-6 reps + heavy half squat singles as deloads + jump drills. i ran out of time today to do my jumps because i have work at 7pm. kept rest at 8-12mins between heavy half squat sets. form was still solid after 3sets of 495 doubles. could have done 4-6sets if i had time.

110%RM = 495lb Half Squat. vid next time. weight looks BOSS

angle of knee for me determines the squat..
0 -full
90 -half
135 - quarter.

FLANDER - u suck at taking a depth check pic. 

its a quarter.. could be 1/3 but massive leg is creating illusion of more depth.

Thur
May 26, 2011


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

#2 Heavy Partial Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3 sets
- 325x4 full squat back up set

* stopped at 3rd set of 455. was trying to see if doing more sets will get the form going. the 2nd set of 455 felt better than the first, but rep 2 of 3rd set was difficult for the back. i had to put a lot more effort to keep form solid. stopped there. did vids for depth check.
* 2 reps at 455 was max for today. i will still be able to lift 3-4 reps but depth will be compromised. 2 reps at 1/2 depth is max for today. need to do more of these heavy 455s to get stronger at that depth.
* camera angle is not consistent and the foam i used was even sagging on the 3rd vid. had to rotate pic a bit.
* was aiming to bend knees to 90 degrees.



half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y

Wed
May 25, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Sprints
- 10yrd 4x2

SVJ
- max touch on foam 37-38" x4

* pick up bball game also after the drills, then SVJ test using the foam marker on the board. repeated 37-38s. i would have said 38-39 but measuring the rim last time.. im -1" off.
* i took a week off from work for an out of town thing. i did not get my afternoon nap (i work night shirts). i was ok after a few black coffee but still felt "jet lagged" afterwards.
* will do some more heavy half squats tmrw. plan is full paused squat warmup up to 325x2, then 325x4 halfs and take it from there. will max at 455x2 if i feel good, or just stay with 405x2-4 if i feel fatigued.

Tue
May 24, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#1 Heavy Partial Squats - max / supra max
- 325 + miniband x4 warmup
- 345,365,385,405,425,440,455x2
- 475x1

* i was 188 at gym, 186 empty weight. was not expecting the paused full squat warmups to be easy. the 405 was not heavy. could have attempted 425 paused again but saved the effort for the heavy partials. the 425 was fast also. hell.. go for it. 440 and 455 were still explosive. better than the last time i did them, even with 2lb less BW. im getting better at max singles.
* 455 was quick after the rebound, i did not even bounce that much. concentrated on slowing down the bar towards the hole and keeping the back upright. explosion from bottom got me to 1/2 squat depth quick and then the mid back caved it again.. lost a good deal of upward momentum because the force "leaked" from the unstable mid back. forced it up even with a shitty form like last time. i did see some improvement in the speed from the bottom compared to last time.
* first day of max/supra max partial squats. had to use the minibands for the 325 because its not heavy enough to stick to my back after i explode upward. did not force too much upward momentum on the 345. just something to warm up with the 1/2 depth.
* doubles all the way to 455. could have done 4 reps on 455 if i was really going for it. took it easy for the first day. did a single on 105%RM - 475 and it was not really a grinder. i just had to really slow down making sure that my back doesn't cave in. quads were still strong but i had a feeling that i was a heavy rep away from cramps.. i ended the day there.
* i might set a workout just for partials alone. this is too much heavy volume for 1 day. will warmup with halfs also and see how it works.
* the half squats with max/supra max weight might be a good way to strengthen my midback so it can hold its own when i do heavy full squats. 365-385x 6-8 is enough volume to get more mass in my legs eventually getting to 405x6-8. i should be at 475-495x1 by then. thats probably a realistic target for Dec 2011.