Adarq.org

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.

what kind of shoes do you wear?
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal.  not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006

Sorry for all the questions!

Tue
Nov 30, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused

* felt completely recovered after my extended morning nap today. (10-2pm).. did my squats a day early
* i was feeling really fresh and strong approaching the warm up sets.. 365x2 warmup was also paused. it was easy and form was smooth, solid and just right. must be the depth jump effect again. squats get stronger when i do light to moderate plyos. 
* 405 1st set.. first 3reps were 8/10 lift. 4th rep was a goodmorning at the 1/4 position.  9/10 lift. got very drained after that. got light headed and sleepy also. 24mins rest.
* 405 2nd set. 8.5/10 lift. did not push it because i plan to make more sets on the backup paused sets.
* i was expecting an easy 365 4repsx6-8sets.. i ran out at 3rd set.
* strength curve probably getting ready to go downhill. i did the same workout last week and made no progress today.. aside from the paused 365x2 on warmups.
* will do 405x2 on sunday. better diet and rest again.. and wed next week is another shot at 405x4 2-4sets.
* im already a week late based on my initial december plan. i messed up on sundays 405x3. should have stopped at 2 reps.

Sun
Nov 28, 2010

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

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE

Wed
Nov 24, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused

* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.

Sun
Nov 21, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1
- 365 4x2 Paused

Jumps
- jump rope drills
- 18" depth jump focused on quick rebounds 10x4

365x4 Paused Rep
http://www.youtube.com/watch?v=QRy5DIETMMs

* deload workout