Adarq.org

Sun
Mar 27, 2011

Jumps
Warmups
- 10/15yr sprints x4
- Lateral Bench Jumps 10x1
RVJ
- Double hand rim grabs 6x8
SVJ x4
- Top of foam

* RVJ was surprisingly good. was able to absorb the last 2-3 steps before the jump nicely. barely slowed down prior to jump. i even accelerated prior to the jump when i got the form going. got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
* the RVJs were not an all out effort. just high reps to learn proper form. i was getting palms to rim towards the latter sets. ~ 38RVJ max for the day.
* SVJ was still impressive.. not getting lower anymore. tmw is some light RVJ drills again as warmup and another heavy partial squat.. 325x4,385x2..

 

Fri
Mar 25, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#2 Heavy Partial Squats + mini bands
- 365 4x6
- 325 8x2

* full squats were hard. barely got the 405x1. it was not paused.
* focused on dropping low to ~ 1/2 depth for the heavy partials. form getting better. the 325 sets were really explosive. depth was maintained. stopped at 8 reps.
* will spend 6-8 workouts with the 365 or until i feel more explosive while maintaining the same depth.
* glutes and lower quads got worked good. no jumps. did not have enough time. i still have to work tonight.

Tue
Mar 22 2011

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

#1 Heavy Partial Squats 325,365,385,405 + mini bands
- 325 6x1
- 365 4x1
- 385 4x1
- 405 4x4

Jumps
- SVJ
4x2

* did not get low enough on the sets 1-2 of the partial 405s because i was trying to do a quick transition. probably 1/4 height. sets 3-4.. did a 1/2 squat depth. noticeably slower but still focused on quick reversal and exploding all the way up. bands prevent bar from bouncing out of place.. mini bands are ~ 40lbs at top.. so 445 weight at top. theres a lot i can improve in using 1/2 405s. stopping at 1/4 doesnt get the glutes as involved compared to 1/2s.. will do 1/2s.. 1/4 is a waste.
* SVJs still the same.. top of foam. happy with it.
* i know what i need to do with the speed heavy partials.. need to keep transition point consistent and low.. and eventually i will be able to speed up the reversal speed. 405 + minibands did not feel very heavy. i just need to get used to stopping at 1/2 depth and exploding with it even with a heavy bar.. i will give myself ~ 18-24 workouts starting with 365/405, and eventually adding more.

Mon
Mar 21 2011

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

#22 Partial Squats 275,325 + mini bands
- 275 8x1
- 325 8x2

Jumps
- SVJ
4x2
- Lateral Bench Jump
10x2, 20x4


* full squats felt good. the partial 275 was already too easy. time to move up to high rep 325s. will add 365 next workout if i recover well.
* lateral bench jumps felt solid also. heels not touching the ground. transitions were quick. armswing got a workout when i was tiring a bit on the latter reps going to 20. landings were quiet and force absorption was good. bench is about knee high. could use my xvest if i feel like it.
* svj were consistent on top of foam. not my best.. i got 1-2" at one time. but still a consistent improvement. now its time to see how the real heavy ballistic partials using 325 (70%), 365 (80%), 385 (85%), 405 (90%).. transfer to an SVJ.
* took me 21 workouts and an extra to GPP my self with the speed squats.. now its time to use the real thing. i did injure myself by using stupid volumes per darqui.. but its been healing well. still not a 100%. but at least now it doesnt hurt when i sneeze.

Wed
Mar 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 365 x5

#20 Partial Squats + mini bands
- 275 12x3
- 325 8x2

Jumps
- Lateral Bench Jumps 10x1 20x2

* did not feel very strong today. upperback doing well but still not pain free. 405x1 paused was hard.
* did more volume on the partial squats. back did not give out. focused on keeping chest up so upperback doesnt collapse.
* 275 + bands were quick and lower.. 325 + bands was low but slower.. still explosive compared to a regular squat.

Sun
Mar 13, 2011

Jumps
- Jump Rope Drills
- Lateral Bench Jumps
 
Upperbody
- One hand dumbell standing press

* upperback improved but still not pain free. decided to skip another day of squats to make sure i dont aggravate anything. did some one-hand dumbell press to get blood flowing. i was not able to lift with the left hand without feeling pain if i dont hold another dumbell on my right hand as counter weight. i really messed up a stabilizing muscle somewhere in the upperback were the bar rests on squats.
* jump drills felt good. the lateral bench jumps were all good. did not get a bad rep.

Wed
Mar 9, 2011

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

#18 Waveloaded Explosive Partial Squats Pinned + Mini Bands
- 325 x4 Pinned
- 275 12x4 + bands
- 405 2x3 Pinned
- 325 8x1 + bands

* my right upperback near the scapula is in pain. i was surprised to be able to pause rep 405x1 even with the discomfort.  i asked the trainer what i was doing wrong and he said - i was not keeping the bar / releasing the bar from my back on the  pinned squat at the bottom and suddenly pushing the weight trying to explode it. very bad idea. if the bar rests on the wrong place on the upperback, somethings gonna hurt. and it did. shit.
* this 18th workout is the 4th week of explosive partials. the 275s were easy now so i moved to 325s + mini bands. keeping the bar rested on my back the whole time on the pinned squat helped a lot. i was able to do my planned workout. did not do full squat volumes because of the back issue. i should be good by saturday. took some spoon fulls of glutamine just in case.
* will now use 325s + bands for speed and a 405 x4 as heavy pinned set. eventually move to 365/385 + bands and a top set of 425/455.  see how it goes.
* no SVJs today. armswing not possible. right arm rotation is very limited. cant even put a shirt properly. at least my knees are still strong even with the high volume partials. pain didnt even get close to it. soreness stays at the mid portion of the VMOs. full squat FTW!

Sun
Mar 6, 2011

#16 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 70 / 80 / 85 / 90
[135,185 x12][225x8] - Full squat warmups
- 225 8x2 16x1
- 325 6x2
- 365 4x2
- 385 2x1
- 405 2x1

Jumps
- SVJ 4x1

* the potentiation efffect of the 405 felt very good for the 325s and 225s. my upperback is starting to feel beat up with all the heavy and high rep partial squats. will use a top set of double 405 pinned and do more fast reps on the lighter weight. wednesday - volume also on the top heavy set.

Pinned 1/4 Squats - Train like adarqui  
http://www.youtube.com/watch?v=k0pDZDmC3fs