Adarq.org

  also raptor, the percent thing wont work, youll fry your cns in a hurry if youre going to try the daily training.  You HAVE to learn to gauge speed/effort, and know when to stop on the speed days or you will end up thinking the daily training is the worst thing ever.  What hes doing is Verks version of the high freq/stim, but it is almost exactly like CTs hp mass/broz , with speed days instead of "neural charge" days.   The speed days serve the same purpose, they are based on the idea that recovery can be accelerated with extra explosive training, its not a day to grind at all or your next heavy day will be trash.

  When you do that stuff its day to day differences in load, you cant have a pre determined number you have to get to or its not going to work.  Its auto regulatory training, and without a tendo unit to gauge a drop in bar speed, youre really going to have to be careful and know when to pull the plug on your speed days. 

 

  First thing is, dont go into it with the mindset that you are GOING to lose strength, do everything in your power to program as smart as you can and try to get STRONGER as you lean out.  I cant tell you how many times ive seen this play out and guys end up stronger and leaner just because they started to eat better, it carried over to their training, and they actually made strength gains as the leaned out.   

  Now, when you get lean enough that you are starting to give up muscle tissue, its time to stop, but you will definitely know when that time comes, and already be very lean before you need to worry about it.  So much of the info on athletes going down from 10 percent to 4 percent gets taken out of context as "everyone who cuts fat will lose strength", when thats just not true.  You could easily lose 15 lbs of fat or so and still continue to get stronger for a short period of time at this point in your training.  Then you can re evaluate where you are and what you want to do from that point on. 


  One more thing, dont drag this out.  Get it over with and then move on.  You can use intermittent fasting, look at www.leangains.com, or many different strategies, but get it over with and move on with your training.  Doing it slowly is similar to cutting off a dogs tail a little bit at a time so it doesnt hurt so bad.  You can progress for a while cutting fat, but you drag it out long enough and progress will start to halt.

  Avishek,  how about posting a video of you doing your "correct" squat form, so that we can better understand your stance. thanks.

You'd expect a guy with a 420x5 squat to jump higher than 35 SVJ. Just my opinion.

 First, a TRUE 35 svj at his bw of ~200 lbs is not something to laugh at, you dont take into consideration the length of his levers, his bw, fiber distribution, etc. etc., so thats a very dumb statement.  Figure up your squat to bw ratio, and your TRUE svj, then compare it to his ratio.  Maybe he "only" jumps 35 because he doesnt squat on his toes though, hed be flying the rest of high flyers who over analyze and butcher the living fuck out of general strength exercises.

Lance, thanks again! I will take the advice on alternating rep schemes. Did 50-rep leg curls tonight and they did make my knees feel a lot better. Still had to drain them both a bit and they still hurt, but they feel more "solid" after the pump.

You bet man, glad your knees felt better and hopefully you can make some big strides with it and not have to drain them as much eventually.

This all makes me wonder about trends and "lost" training knowledge. Back before the 80's, powerlifters often did isolation work, did they not? Nowadays, everything's all "Bulgarian" and minimalist specialization, but there seems to be a lot of wisdom in including bodybuilding/isolation work, especially as a trainee ages.

thats a great point.  Back then, things that worked were figured out in the gym by trial and error, and not from listening to so much theory on the internet and in magazines.  What made it through over time were the same things that still work today, sure we have some solid improvements in some aspects, but there is also a decay away from smart, focused, CONSISTENT training, where many are searching for magical methods that dont exist.

I think we all assume that the main lifts will take care of everything, but that ain't necessarily so. The main lifts can really beat up the joints and connective tissue without developing them, especially as things get heavier.

absolutely, ESPECIALLY if someone is trying to specialize in something other than the lifts, like jumping.  Most those bulgarian based coaches will tell you that if youre an athlete, the training program has to accommodate the other actives needed, as lifting is supplementary to the main event/schedule.  Sometimes you have to do other work, to be able to safely and successfully do the main lifts.

And also training more often over time may not be for every trainee. Those blessed with unusual resilience and recovery (and aided by drugs) may thrive on it, but a lot of us may be better off cutting the frequency over time.

 yep, everything has to be progressed, and if frequency is increased, something has to give, or youre gonna dig a hole for yourself.  I like increased frequency IF the volume is cut down, and the cns and muscular fatigue is monitored, but thats very hard for many to do, especially without having someone who has been there and done it before to tell them when to stop and call it a day. 


  Just look at broz vids, rarely ever do you see a big "strain" on those squats.  I would imagine hes putting up the heaviest set of the day on youtube as well, as that would be the most impressive load.  Most the guys trying to implement his style of lifting dont have someone there to tell them thats it for the day and back off, and they end up going waaaaay too far with the load, grinding up reps, beating up the cns and soft/connective tissue etc.  Do that enough times and you have a big issue.

 Hell, just look at mendes 800 squat, thats the most "grind" on pretty much any lift on his channel, and I would imagine that was a pretty infrequent event, and had to be accounted for the next few days as well.  If you look at many of the lifts you see in other peoples videos, they might have a few SETS at that intensity, and grind nearly every time they train.  Those two things wont ever go together, high frequency and grinding up reps, its one or the other, and its hard to tell the difference in many cases.  There are many different things going on muscularly, cns wise, and joint/tendon/ligament wise, when someone grinds reps vs doing an explosive rep that is capable of being constantly accelerated throughout the rom.

   

   I think you can still jump and train to jump higher/get stronger in the squat, but I would definitely consider starting over with a gpp type plan and progressing through the intensity levels, rather than something like high frequency max loading and all out jumps. 

  First thing is, using pause squats can help a ton, takes some of the connective tissue beating away and really loads the musculature.  Start with highish reps, give the body a chance to prepare for the higher intensity stuff later down the line.  Couple that with movement efficiency type jumps, low intensity hops, low hurdles, skips, jump rope, etc.  Its really tonic work for the connective tissue and tendons so that you can progress to higher intensity contacts later on without causing damage.

  Next, I would start doing something like a hang snatch, glute bridge, etc., to really emphasize hip extension before jumping.  Try and teach the body to use the hips to contribute more to the movement.  I know kelly b has talked about this a lot as well, but its important, especially if your knees are giving you trouble.  Ive had some success with guys using a complex of behind the neck push jerks coupled with max effort jumps, you can visually see the difference in the jumps and your knees will thank you.

  Last, make sure youre keeping up with soft tissue work, foam rolling, a.r.t., pnf stretches, etc.  The older we get the more that stuff makes a difference, and it catches up with you quickly if you dont do it.  High rep blood work with light leg curls, tkes, etc. will definitely help as well, but it has to be very consistent to make much of a difference.

 good luck bud, hope it works out for you.

132.5x5 at 83.0 kg today

Only 5 lbs away from 300 lbs x 5 reps.

 Good job man!