Adarq.org

Sun
Feb 13, 2011

Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)

Jumps
SVJ 4x4

* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..

Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k

SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo

37-38" Baseline SVJ

Sat
Feb 12, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1

Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1

* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using  my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.

some pics of my depth:

top


full bottom - hams to calves


vertical bar travel half way down - 1/4 squats


parallels


full again..compared to parallel. there is a big difference.

Wed
Feb 9, 2011

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

Explosive 1/2 Squats
- 325 6x4

* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.

^ maybe because im flatfooted. my footprint has no foot arc space.

^ 

Sun
Feb 6, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.

Sat
Jan 29, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405 x1]
- 405 2x2

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"


Ballistic 1/4s

Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.