Adarq.org

Mon
Mar 7, 2011

#17 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 60 / 70 / 80 / 85 / 90
[135,185 x6][225,275 x2] - Full squat warm up, [325x4][365x2][385x1] - Pinned 1/4 Squat warm up
- 225 12x2
- 275 12x3
- 405 1x5

* no SVJs for today. got beat on the last set of 275x12. 325 and heavier is pinned at 1/4 squat. 225 and 275 with mini bands, no pins.
* pinned and explosive partials felt a lot better today compared to yesterday. IMO, its time to move up to 275. the 225s were fast and easy now. got vid of the 275s. still a little higher but definitely still explosive.

explosive partials 275 + mini band
http://www.youtube.com/watch?v=GL60yFUh9Pk

Sat
Mar 5, 2011

Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
- 365 6x1

#15 Explosive Partial Squats Pinned 60
- 275 8x3, 16x1

* i did 65lb 12x2 daily after wed to see if detraining really has a big effect on my workout. i was a little stronger today compared to other workouts coming from a 2 day off. the 405x1 was paused. the 365 was heavy.  maybe i need a little more weight on the daily squats but without a lot of room and a squat cage, i dont think i can clean heavier weights safely. would be nice to be at peak strength on saturdays if i do 135 to 275s daily to minimize de-training.
* i may be really out of shape cardio wise because i was really breathing heavily after each set of paused pinned 1/4s. the concentrics were fast and explosive. weight felt heavy but i was able to throw it up. il probably do 325/ 275+mini bands tmrw. il high rep the 325s and eventually move into 365s.
* almost 16 sessions of explosive partials, and my SVJs got 1.5-2" higher.  wonder how il be jumping if i get to throw 405 like im doing 275s now. weight was heavy but it got up pretty fast

Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.

Mon
Feb 28, 2011

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

#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3

Jumps
- SVJ 4x2

* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.

Sun
Feb 27, 2011

#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2

Jumps
- SVJ 4x1

* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.

Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E

^ sat 3pm, sun 9am, mon 3pm, wed 9am.

workouts driven by work schedule.  im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.

Wed
Feb 23, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1

#10 Explosive 1/2 Squats - 70
- 325 8x2

* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal.  it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out. 
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.

405.. because 3 plates is not cutting it anymore..