Adarq.org

Yes, I noticed that. I was referring to the mini bounce he took prior to the jump. Its just like a paused squat but taking a bounce to gather momentum or energy. Just pointing it out. It barely makes a difference in my SVJ.

not a legit SVJ if thats what u mean with the mini bounce... but he did that barefoot.... probably cancels it out. 

*** did anybody see that top secret armswing technique... that fool is propelling himself upward like a chopper.

Aug 9-15, 2015

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

BW 190-194lb.

Sun Aug 9

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10

Afternoon
315-365-405
bw chins x20
seated lat pulldown rows - 150lbx10
seated calf raises 225lbx12, 180lbx24

* got good sleep. feeling the slight lack of energy due to carb cutbacks. wet BW 190-192lb. strong on the calf raises and the seated lat pulldown rows. i use the wide neutral grip attachment for the rows. i can really feel the squeezing of the midback at the full ROM. doms was spot on.

Mon Aug 10

Morning
315-365-405
bw chins x20
seated lat pulldown rows - 135lbx10, 150lbx10

* BW188lb this morning.  will increase carb intake now. i dont feel weak. surprised the 405 this morning felt a little lighter. the chins were also almost effortless. could get to 24 with this pace.

Afternoon
315-365-405
315x16 no pause. 4-4-4-3-1
bw chins x20
seated calf raises 225lbx14, 180lbx20

* improved my breathing on the 315 volumes. could have gotten 16 with 4 clusters of 4 but rep 15 felt too challenging. could have forced another rep but dont want to tire too much. thing i changed with my breathing - 315 is light enough. i dont need to hold my breath on the decent. worked better this time. i was doing full on high intensity cardio at reps 12+. i want to get consistent 16s with clusters of 4 before i plan going for 20.

Tue Aug 11

Morning
315-365-405
bw chins wide neutral x10 x10

Afternoon
315-365-405
315x8 no-pause
bw chins x20
bw chins wide neutral x10 x10
seated calf raises 225lbx12, 180lbx20

* wide neutral grip chins are hitting the mid back nicely. lots of doms in there.


Wed Aug 12

315-365-405
bw chins x20
bw chins wide neutral x10

Thur Aug 13

Morning
315-365-405
bw chins x19+1
cable row machine 100lbx10, 150lbx10

* got little tired yesterday because of messed up sleep cycle. had to stay awake in the afternoon (10-3pm is nap time) for a company event.
* did horizontal pulling today using a cable machine. if my lowerback does not tire from this, might do more of this while resting my vertical pulling. my abs take a beating when i do high volumes. my lowerbody weight feels "out of place" when my abs are toast.

my horizontal pulling (rows) in this


Afternoon
315-365-405
315x4
cable row machine 150lbx10 x10 x10

Fri Aug 14

315-365-405
bw chins x14+4+2

Sat Aug 15

315-365-405
bw chins x20
bw chins wide x10

* 440 strong today. will lift heavier tmrw if i feel the same way.

Hey man. Looks like you got that 40" standing. Did you tape it?

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

got 39 a lot of times on vid. there is 1 flag left (131" - 92" reach). this was 4 years ago and 12lbs leaner.

you are a weird, weird dude scoob.

vertical jump training has this effect on most people.

if you're going to spend good amounts of money to train.. might as well go to the dark side.

juice up and high bar to 2.5BW+. x 5-10reps of SVJ every day or two.. he'll end up at 5'10, 195-205lb 7%lean.. boom.. dunk like nothing. retire.

July 19-25, 2015

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

BW 192-196lb.

Sun July 19

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24

Mon July 20

Morning
315-365-405
bw chins x20
OHP 115lb x10

Afternoon
315-365-405
315x16 no-pause
bw chins x20
seated calf raise 180lb x24


* BW 194lb. 440lb strong but did volumes again. could get to 315x20 because my back barely caved in at rep 16. did 4-8-12-14-1-1 (single set but in clusters.. with deep breathing between).. might go for 20 next week. looking forward on how those extra 4 singles to 20 feels like.

Tue July 21

Morning
315-365-405
bw chins x20

Afternoon
315-365-405
bw chins x20
seated calf raise 180lb x24


Wed July 22

Morning
315-365-405
bw chins x20
seated calf raise 180lb x24
dips BW x10 x10

Afternoon
315-365-405-440
dips BW x10

* might add another 25lb to my seated calf raises. 4x45lb is not cutting it anymore. need to see if i can go straight to x20 then cluster the last 4 again using 205lbs.
* quads still a bit bloated from the 315x16 i did 2 days ago.  feeling stronger too because of the thicker hams. the bottom got a little higher.  been sleeping a lot more than usual too.
* modified my sun-wed log to reflect the morning/afternoon entries

Thur July 23

315-365-315
dips BW x10 x10 x10

* back tight from the 440 yesterday. 365 was still ok. could have gotten 405 but dont feel like fighting for it. mid back sore because im not used to challenging my back in the last few months.

Fri July 24

315-365-405
dips BW x10
bw chins x18+2

* back still a little tight but strong enough to hold the 405 without any issues.

Sat July 25

315-365-405
315x4 no-pause
bw chins x20
seated calf raise 180lb x24, x20

July 5-11, 2015

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

BW 194-198lb.

Sun July 5

315-365-405
bw chins x20
OHP 115lb x10
seated calf raise 180lb x24 x20+4

Mon July 6

315-365-405
bw chins x20
OHP 115lb x10 x10
seated calf raise 180lb x24

Tue July 7

315-365-405
bw chins x20 x20
OHP 115lb x10 x7+2+1, 135lb x7
seated calf raise 180lb x20+4

* BW 190-194lb. paused squat holding at low 400s. did another 2 weeks of carb depletion to bring weight down from 198 to 194lb. will stay here for now. ate more boiled eggs (12-16/day) to feel full.
* still building my barbell standing press. could do 6-8 reps with 135 but the lowerback tires quickly on the last few reps. i can daily the 115lb without kiling my back.

Wed July 8

315-365-405
bw chins x20
OHP 135lb x6
seated calf raise 180lb x24 x20+4

* stopped the 135lb standing press at 6 reps. the 7-8 reps will get noticeably slower and will tire my back. the concentric on the first 6 was comfortable.

Thur July 9

315-365-405
bw chins x20
OHP 135lb x6

Fri July 10

315-365-405
bw chins x20

Sat July 11

315-365-405
bw chins x20
OHP 115lbx10
seated calf raise 180lb x20+6, x20

What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe. 

still did the workouts. just messed up the quote/paste. will find the old entry somewhere.

thanks