Adarq.org

BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.

recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

Don't reduce the weight, reduce the volume. Or if you reduce the weight, not so much, use a 10-20% buffer ( 80kg is almost 50%, if you can do 3x140kg you should do sets of 3x120kg or 5@110kg ).

You might wanna try:
MSEM: http://www.adarq.org/performance-training-blog/maximum-strength-effort-method/
MEBM: http://www.adarq.org/performance-training-blog/max-effort-beast-mode-(mebm)/
LTMP: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/

Also read this: http://www.higher-faster-sports.com/inseasontraining.html

31 May 2015

Bodyweight@session : ~83,5kg
Soreness : tight quads, glutes, calves
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 10m ( +1m )
Average speed : ~9.6 kmh ( -1,1 kmh )
Pace : ~6m:15s / km
-Slow. Didn't push it, haven't run for 3 weeks. Legs started getting too tight after first 500m, had no hope to push even if i wanted to.

TEMPO RUNS:
10x80m@60-70%
Run ~15s / walk ~45s / repeat.
-Nice.

TODDDAY METHOD JUMPS:
SVJ :  max 26'' ( - 0,5'' )
Dropstep : max 30'' ( + 1'' ) , ties season best!
1-step DLRVJ : max 30'' ( maybe one 31'' but not sure )
-Very strong and bouncy dropstep.
1-step felt a bit off but i got this one jump that felt like the 'old times', very good, able to feel the hangtime. I touched the 9'8'' rim 1'' below wrist and i think it was on the way down. Must have been 31''

Then i went to the 9'6'' rim and dunked a bit. I can throw dropstep 2-handers and hard tomahawk 1-handers off 1 step there as i am now.
Feels good initially, but I get over it and lose motivation too soon, not much challenge, the rim looks too low, I don't like it.
Overall not bad at all for not running and jumping the last 3 weeks.

Now i have to:
-Keep at it.
-Start recording the jump sessions.
-Remeasure the low rims. They used to be 9'10'' and 9'8'' but they look lower, but not sure how much lower. I am using 9'8'' and 9'6'' for my calculations to be sure i don't cheat, but must verify.

---

DAILY SMR:

31 May
Stretching:
Quads, hamstrings, hip flexors, caves:
1 set throughout the day, 2 min holds at each position.

1 June:
Stretching:
Quads:
1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 5/8

30 May 2015

Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #30 ( Week #12 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
1@50kg
0@62,5kg
0@62,5kg
0@62,5kg
0@60kg
2@55kg
2@55kg
2@55kg
-Weak at heavy singles, strong at 55 doubles, FML.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@100kg
13@70kg ( +2 reps )
-Weak at 100kg, strong at 70kg.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +1 rep )
9@16kg each hand ( extra set )
-Nice. Added 4th set.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg ( -1 rep )
15 each hand @ 26kg ( +extra set )
Total =  30 reps
-It seems I can't get unstuck from 36kg so i added a 10kg lighter drop-set.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Great, finally got all reps with full ROM. Moving to 60kg.

---

DAILY SMR:
none 

SMR COMMIT COUNT: 3/6

28 May 2015

DAILY SMR:

Foam rolling:
IT band for 3 sets of 5 slow up and down rolls.

Stretching:
Quads, hamstrings, hip flexors:
3 sets throughout the day, 1 min holds at each position.

SMR COMMIT COUNT: 2/4

The amount of pain and tightness, it is still too damn high!
This really works, every next day legs are so fresh. Also the various tweaks. E.g. i tweaked my left hip flexor Wednesday, it was pretty painful, after yesterday's session it just went away.
I am a giant dickhead for constantly neglecting stretch/foam roll.

26 May 2015

DAILY SMR:

Foam rolling:
IT band for 3 sets of 5 slow up and down rolls.
Quads for 3 sets of slow up and down rolls.

Stretching:
Quads, 2 sets of 1 min each leg.
none

SMR COMMIT COUNT: 1/2

Started light. Legs were sore and tight all over again and foam rolling was really painful so i couldn't stay on the 'max-tightness' points.
But already from this tiny session there is a significant improvement today, legs felt much more fresh when waking up.
Gotta keep this up.

Yup, go get it!