Adarq.org

12-01-2015

Now that i got my fatass down to veins-in-the-lowerabs lean 5'10/184lb.. i'l get back into more jump training supplemented by squats (and not the other way around)

the smartest way to dunk again is to just follow what worked for me back in mid 2011 when i was at consistent 38"+SVJ
1. bw 176-182lb
2. no daily squat but peak at 425-440 paused for 2.4BW squat. (i started my daily squat on Aug 2011. i was peaking my jumps 1-3rd quarter of that year. i did good tagging my yt vids with dates on title.)
**3. i almost forgot but a tip from Lance surprisingly worked. he got me doing supramax half squats up to 525lb.
3. changed to kaiser speed squats - submax and supra max
4. jumping drills - depth drops, jump ropes and hurdle hops were my favorite. cant really get comfortable with depth jumps.

But, i would like  to do my dunking this time around at a bit heavier bodyweight (180lb+). i prefer not to be mistaken for drug addict. my legs are a lot stronger this time around.

plan:
1. half squats supra max and sub max.
2. depth landing
3. volumes of low intensity rhythmic jump squats holding plates each hand.
4. light + peaking paused squats. still do daily but will find a way to hold it down to 315s on non-peak days.

if everything works again, i will update with a SVJ dunk vids by end of Q1 2016.

this is how awesome it was back in the days:
<a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>

update 12-02-15
will replace the barbell partial squats with keiser air squats. i will be able to get more quality reps without fatiguing too much.

Nov 29 - Dec 5, 2015

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

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 29

morning
315s-365-405
bw chins neutral bar x20+8+8

* very cold 48F morning. still strong on the chins

afternoon
315s-365-405
chins neutral bar x20+8+8

* bw 184-186lb. will keep it here for a while.

Mon Nov 30

morning
315s-365-405
bw chins neutral bar x20+8+6

* im getting very lazy with an upper body push routine. inclined press still finds a way tire my lower back. i cant do a push without using my whole body. it feels unnatural to not brace everything when pushing. dips is still my favorite but i have to not overdo them.

afternoon
315s-365-405
bw chins neutral bar x20+10
SVJ x6

Tue Dec 1

morning
315s-365-405
bw chins neutral bar x20
weight jump squats 20lb x10-10
SVJ x10

afternoon
315s-365-405
bw chins neutral bar x20-8

Wed Dec 2

morning
315s-365-405
bw chins neutral bar x20
kaiser speed squats 315x2,365x2,405x2

* will acclimatize myself with the ballistic squats and aim for max power output. i feel most comfortable setting the  squat machine at the lowest pin. almost a full squat.

afternoon
315s-365-405
bw chins neutral bar x20
kaiser speed squats 365x2,405x2, 440x2. (3K+ watts with 440s)

* 405 was heavy this afternoon even with good sleep. the speed 405s this morning did some damage. i will probably do regular paused 315s x4 singles to warm up then use the kaiser squat after.

Thur Dec 3

315s-365-405
bw chins neutral bar x20
kaiser speed squats 405x2, 440x2, 455x2 max 3200watts@455

* got some email response from a coach who trains using the kaiser squat machine. for SVJ, he prefers to get the high wattage output using the lowest resistance possible. 3K watts using only 300lbs resistance is elite level. i can get 3K consistently but use 455lb+. i'm still on the break-in period but i can see how i can make this speed work very productive.
* i will do full paused 315s-365 as warmups and then go start at 405+ speed squats.  my goal using the keiser squat is to get to 3K watts using 315-365lbs. the most efficient way to do this is to move very heavy weights faster, the contrast load down to the 300s.

Fri Dec 4

315s-365
bw chins neutral bar x20
kaiser speed squats 405x4, 440x4, 475x4 max 3200watts@475
* SVJ x2

* after a few more sessions with the kaiser squats, i will add a backoff set of 315-365 and go for max power until i get to 3K with that lighter resistance.
* 405 would still be doable today but it will be a grinder. i can tell the heavy speed work is adding fatigue.

Sat Dec 5

315s-365-405
bw chins neutral bar x20-10-10

* felt like i was tired from the supra max speed squats yesterday but turns out i was actually stronger. 405 was not very heavy. will do more volumes of heavy speed squats tomorrow.

you do dip that low. guess i'm just really, really unreactive. 

maybe you need to spend some time with the altitude drops. i did lots of those when i was very lean.

you can only dish out what you can absorb. theres a progression to these depth landings. landings need to be quiet and a degree of collapse (while absorbing the impact) is ok as long as you improve either by collapsing less or by increasing the box height. 

that calculator actually overestimates my SVJ 

us unreactive folks need to really dip low to use the quads to power the jump. more bend = more time to apply force before liftoff. try that.

I can't tell in your vids, do you or did u wear belts for squats?

no belt. just push belly out while eating gulps and gulps of air. not as effective if you get very lean.

KF have you done any unilateral lower body lifts in your training such as BSS?  or would that be too much of a drain wth all your squat volume?

i do bwx10s  split squats but thats just when i need some muscle activation if im in a 13hr flight going on vacations.  if you want to be strong on the squats, do squats. variations will be on the intensity.

Awesome man. Excited to see your svj progress. Trying to join the 4 plate club ASAP previous was only 350 or so. Going to focus on 3 and 5 step vertical jumps I think instead of running DL. More consistent to measure and perfect similar to you preferring SVJ.
I saw u mention that calf work increases ur calf size especially seated, do u notice any vert improvements when u add calf work?  Also I read ur log but confused on when/if u use non paused reps for training?

i did not do calf for for vert improvement. i do it for injury prevention. more muscles is more things that take the impacts from the joints.

i did mostly regular reps during volume training for mass/strength gains. i use the paused reps for very heavy singles - so i don't use too much weight. high rep paused squats are very CNS draining. use sparingly if you want.

Nov 1-7, 2015

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

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 1

315-365-405
bw chins x20
one arm cable rows 75lbx20

Mon Nov 2

morning
315-365-405
inclined press 135lb x8-8-8
seated calf raise sled 4x45lb x24

* doing more of inclined press lately. i'm feeling good this time with the full ROM of the free weight compared to the machine. doing them with the feet elevated to isolate shoulders

afternoon
315-365-405
315x20 no-pause
bw chins x20

Tue Nov 3

morning
315-365-405
inclined press 135lb x8-8-8

afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x20

Wed Nov 4

morning
315-365-405
inclined press 135lb x8-8-8

afternoon
315-365-405
one arm cable rows 75lb x20
lat pulldown neutral grip  - 100lbx10 **trying this out instead of neutral grip chins. company gym does not have the neutral chinning bar that i like to use.

Thur Nov 5

315-365-405
315x4 no-pause
inclined press 135lb x8-8-8
seated calf raise sled 4x45s x24

Thur Nov 6

315-365-405
315x4 no-pause
one arm cable rows 75lbx20

Fri Nov 5

315-365-405
bw chins x20

* did the regular chins at company gym to get some upperbody pull. used the straight chin bar. form felt a little different but still got to an easy 20. bicep did more work.

Sat Nov 6

315-365-405
315x4 no-pause
bw chins x20 neutral grip