Adarq.org

Tue
Dec 28, 2010

Squats
[185,225 x6][275x4][325x2][365,385,405 x1]
- 405 4x2
- 365 6x8 (non-paused)

* cut down a bit on the warm up reps. legs firing good from sundays sets. saved the reps for the work sets.
* 405 2nd set rep 4 was a goodmorning squat. legs feel strong. rep 1-2 a 7/10 lift. rep 3 an 8.5/10. rep 4 a 9/10. no chance of rep 5. lowerback will collapse forward. legs where pushing good on rep 4 but the torso is not rigid anymore. decided to stop with 405s. save the lowerback unneeded beating. will use workout for something else that IMO will be more productive - will go for volume/tonnage. a 405 set3 3-4 reps would have been possible but it would be ugly and really draining.
* decided not to go with back up paused reps because those are lowerback intensive also.
* 365 rep 1-4 a 7/10. rep 5 a 7.5/10. rep 6 an 8.5/10. rep 7-8 possible but most likely compromise upright torso. 365 was easy. could have gone for 8 reps but might not get as much tonnage if i did it. need to build up tolerance for high volume gradually too.
* ate 3-4 cups (per serving) of whey 3 times within the 365 sets.  i probably killed 1/3 of the tub in that workout. have work tomorrow. cannot be immobile. took my time between sets. some are 22-24mins and climbed to 28-32mins because i was not feeling it yet. after 8sets without a hint of leg cramps, i could have made 10-12 sets. didn't have enough time to do all that. 

4cups whey + as little water so i dont get full =




3-4 cups of that feeds these:




heres me camping at the gym for half a day completing my squat marathon.. main gym closed for holiday. went to back up gym.





 

^ yes. IMO, i jump a lot better 1-2days from a squat workout as long as its not one of those 40+ with 6-8reps. moderate to high intensity DJs with a good workout plan should really work well for me while in a strength maintenance(1-2reps).

Sun
Dec 26, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* empty BW 194.5lbs. maintaining 194.5lb consistently now. the lifts are easy today. i had saturday off and that extra day of rest made a difference. i could have gone for my work sets of 4reps but getting to the gym at 8am without a strong pre-workout breakfast/dinner is not a good idea.
* next workout is on tuesday. skipped jumps today. want to get 425x2-4 soon and just focus on jumps after that.

lol how u almost get pinned with 325?

pause at the bottom took longer than normal. stretch at the hams and lowerback was good. concentric not very explosive.

Tue
Dec 14, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+4+2
- 365 2x2

* am BW 193.5lb. 405 2nd set, rep 4 a 8.5/10 lift. 405 set 3, did not bother going for rep 3. transition speed noticeably slower. lower back will take a beating if i push for rep3.
* back up paused reps 365s a 8.5-9/10 lift. no chance of rep 3 in either sets.
* ramping up depth jump volume tomorrow, 405x1 on sunday with some DJs, and another attempt at 405 4x4-6 next tuesday. wont even bother going 405 x4 2nd set if i dont feel stronger than today.

Sun
Dec 12, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

Jumps
- wave loaded jump squats 55/95 x4-8
- depth jumps 18/24  x2-4
- SVJ + 3 step VJ x2

* 405lb squat not very heavy today. 405x1 a 7.5/10 lift. BW at 194lbs (192.8lb empty). i was at 196-198 on wed-thurs.. probably due to extra liquids. weight stabilized back to 194ish. thought i would be 194in the morning by now with all the steaks i just ate.
* even with a heavier BW, im not able to progress workout to workout on my squat. i would really fight to get 3 reps on 405lb today, probably all out on rep3. either im just not as fresh (work thurs-sat) or i haven't recovered yet from last tuesday squats.  todays x1 is good warmup for tuesday.
* jumps were not so bad. 18/24" depth jumps for 4 weeks now is getting the muscles on top of my knees stiffer. takes more effort to stretch. not doing extra static stretches because a stiffer muscle make jumping at lot easier.
* will attempt 405x4 2-4 sets on tuesday followed by depth jumps 18/24 2-4reps x 8-10sets weds.

Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.

Sun
Dec 5, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* warm up set 325x4 paused was a lot harder than usual. 365x2 paused was not so bad.
* single 405 warmup a 7.5/10 lift
* single 405 workset was very hard 9/10.  im into regression. cannot recover fast enough from multiple 405s. was planning a single or double 405 but i was not expecting it to be this tiring. i had to fight to get it. don't know if i set myself up good for the next workout.
* im getting the depth jump effect nicely though. ankles and knees feel solid and tight whenever i do some form for quick movement.