Adarq.org

April 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 3

morning
315s-365
situps 27.5lb x20
chins bw x20
bench declined 135lb x10,10 | flat 135lb x10,20

afternoon
315s-365-405
chins bw x20
bench declined 135lb x10 | flat 135lb x10

* left foot good to go now for 405s. will start jump squats in a few days.

Mon April 4

morning
315s-365-405
situps 30lb x10
chins bw x20,10,10
bench inclined 95lb x10,10

* upperback scapula area is beat. probably just adjusting pains since I never really do any flat/decline bench. I do not feel this on inclined benching but I tire my lowerback eventually on inclined. I did them this morning with a plyo box in front to lift my legs. this really helped prevent lowerback from arching.

afternoon
315s-365-405
chins bw x20
bench inclined 95lb x20 | 115lb x10

Tue April 5

morning
315s-365-405
chins bw x20
bench inclined 115lb x10,10

afternoon
315s-365-405
situps 30lb x10
jump squats 45lb x10,10 | SVJx2

Wed April 6

morning
315s-365-405
situps 30lb x10
bench inclined 115lb x10,10
one arm cable rows 75lb x10

afterboob
315s-365-415
bench inclined 115lb x20 (12-3-3-2)

* used the oly platform on company gym. somebody took the last 2 blue bumper plates (45lb) and i just added 2 more greens (25lb) to the 365. did 415 without any problems even at 184lb bw.

Thur April 7

315s-365-405
situps 30lb x20
chins bw x20

* my abs are toast now. felt really strong with the 30lbs today.

Fri April 8

315s-365-315
jump squats 45lb x10,10
inclined bench 115lb x10,10

* upperback still sore from the benching i did a couple of weeks ago. legs are strong on the squat but resting the weight on my back is getting uncomfortable. decided to take it easy to recover

Sat April 8

315s-365-405
bw chins x20
inclined bench 115lb x20,10,10

Q1 of 2016 Update

Been maintaining full squat strength with paused 405s 1-2x per day.

using volumes of loaded squat jumps + SVJ jumps for explosiveness and skill practice.

03/25/16- repeatable SVJ 35s after squat jumps without any stim. not even perspiring. and on chuck taylors.

will get serious soon. my loaded jump squats at 75lb now and getting better.

from all the jumps these last few weeks, i get the best SVJ if i do it like my squat. i bounce of my calves.

Mar 13-19, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Mar 13

morning
315s-365-405
situps 25lb x20

* will start work this coming wed night. finally some break from the 2x/day lifting.

afternoon
315s-365-405
situps 25lb x20
seated alt shoulder db press 55lb x10

* this leaner weight at 184-186lb for the past few days is tiring me faster.

Mon Mar 14

morning
315s-365-405
situps 25lb x20
dips bw x20

afternoon
315s-365-405
315x8 no-pause
jump squat 45lb x10,10 | 95lb x10 | SVJ x4
situps 25lb x20

* PRd on SVJs based on the mark i had on the air vent on the no-bball court 24hr gym. will start to measure SVJs once i get comfortable with 95-135lb loaded jumps.

Tue Mar 15

morning
315s-365
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20

afternoon
315s-365-405
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20
bw chins x20

Wed Mar 16

315s-365-405
situps 25lb x10
dips bwx30
one arm cable rows 75lb x10

Thur Mar 17

315s-365
squat jumps 45lb x10 | 95lb x10,10
dips bw x10,10
bw chins x20

Fri Mar 18

315s-365-405
squat jumps 45lb x10,10 | SVJ x2
dips bw x10
one arm cable rows 75lb x10

Sat Mar 19

315s-365-405
dips bw x20
chins bw x20
situps 25lb x10

* chins added fatigue to abs. situps was hurting already at rep 10. could get to 20 but it will really get me sore.  skipped 405 on thursday. got my sleep pattern adjusting to the night shift. i could have gotten the 405 with more coffee but i was more concerned  about finishing my 13hr work day in one piece.

Mar 6-12, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Mar 6

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10

afternoon
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
dips bw x20

* getting leaner lately. no work for 5 weeks now. i have this week left on vacation and be back on the work force again on march 16.
* i'll be bringing up the volumes of the jump squats for conditioning and ultimately max SVJ testing. the kaiser speed squats on the other gym is very CNS consuming. need better coaching for that.
* im doing jump squats with resets on the first set and focus more on jump height. the 2nd set is continuous and focuses more on quick drops and transitions. jump height here not a factor. goal is continuous squat jumps with 135lb smoothly.

Mon Mar 7

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10
dips bw x20

* found a good SVJ mark on the other 24hr gym that did not have a bball court. used a hanging air duct. im still jumping good.
* left elbow still a little broken from the 90lb chins with stupid volumes i did a few weeks back. can still 20 rep bw dips - the tenderness is not as bad as before when i had my chin ROM cut a bit.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* kept the jump squats to rhythmic without any effort for peak jumps. i can squeeze in more volumes before i eventually burn out. SVJ improving.

Tue Mar 8

morning
315s-365
jump squat 45lb x10,10,10
SVJ x4
 
* BW 184-186lb. the squat jump volumes are calorie heavy. i was not happy about the 365 being a bit heavier this morning. i'l put too much effort to pause the 405 so i just skip it.
* will hold 184lb the leanest for now. it'll just be a matter of days before my face shrinks from the fat loss.
* did a bw chin and the left arm still feels not ready. will give it more rest days.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* did not do any caloric excess and was still lighter than usual. meal timings become important for workouts. i cannot easily pause the 405 tmrw morning at 9am if my last meal is at 7pm tonight.

Wed Mar 9

morning
315s-365-405
jump squat 45lb x8,8,8 | 95lb x4,4 | 135lb x2,2
SVJ x2
one arm cable rows 75lb x10

afternoon
315s-365-405
jump squat 135lb x2,2,2,2
SVJ x4
one arm cable rows 75lb x20

* BW 186lb. 405 was easy.  added midday nap to compensate for lower bw and more volumes of jumps.

Thur Mar 10

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* right upperback beat from the loaded jump squats. rest for now. BW 184lb but was strong this morning. cheated a little by taking a protein shake pre workout to break the fast.
* added the ab routine on log. looks very empty if i rest the upperbody. i use a 25lb db behind the head and use the situp bench on highest setting.

afternoon
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* thought about the db shoulder press but left elbow does not feel 100% yet. skip the jumping. need to refresh a little.

Fri Mar 11

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

afternoon
315s-365-405
weighted situps 25lb x20
seated alt db shoulder press 50lbx10 | 55lbx10

Sat Mar 12

morning
315s-365-405
one arm cable rows 75lb x10
situps 25lb x20

afternoon
315s-365-405
jump squats 45lb x10,10
SVJ x2
situps 25lb x20

Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!

thanks.

before lifting, there was already road biking since i was 10 yrs old that gave me very thick quads. SVJ at mid 20s.
i remember because the bball net  had 3 colors and i can standing jump the bottom of the top color. 

lol talking about genetics with a geneticist. 

relax. i'm just mentally tough. i can take a lot of beating. i'll keep on going. 

Feb 28 - Mar 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 28

morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20

* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.

afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10

Mon Feb 29

morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10

* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.

afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10

* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.

Tue Mar 1

morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20

afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1

* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.

Wed Mar 2

morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest

* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.

afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6

Thur Mar 3

morning
315s-365-405
dips bw x20

afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6

Fri Mar 4

morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10

afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10

* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.

Sat Mar 5

morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10

* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.

afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20

robotrip + squats = profit

squats were cool. 20 rep+ anything is making my cardio redline.

That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

this aria gym came close. it had all but a squat rack. the smith they had was not so bad. the bar travel on my squat is nearly vertical. doing it on this smith did not feel very weird.