Adarq.org

Lol well thanks guys but raptor's reproal experience does help though since i probably dont need as much deloading as i think i do. If i could go on 4months then i should. As long as i'm progressing and deloading wouldnt help me improve if i would to use it at a current point of time, i dont deloading yeah? But meh had a great workout the following session after that bad day. Lets see how this goes

what are your thoughts on squat speed?

I would go to parallel so it's easier to gauge your depth.

If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?

On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.




Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"

Here's the difference:

In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.

ah man makes sense. i guess i should stick to my plan of going parallel and using 75 instead of 80 and a quality 6reps.

First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is.  That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time.  Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.

The yawning thing: make sure you get tons of sleep dude.  Using 8 hours as an ideal time is fine for normal people, but in my opinion every hardworking athlete should shoot for 9 even.  What I mean is, 8 should be a bare minimum from a day to day basis for you.  Also, the hours you count should be the ones where you're actually asleep, not tossing and turning.  You can get away with getting 5-6 hours of sleep every now and then, but it can add up if you're working hard and not getting rest.

You can also try listening to meditating, listening to relaxing music, going for a walk, or anything else relaxing to make sure you feel good for you workouts.  It only takes 15-30 minutes a day, sit down(or walk, whatever) and relax, without any distractions or anything that will make you think too much.  More sleep + relaxation = amped when training comes along.

Deloading is something you should have scheduled.  I've come off deloads before where I've felt great the first day and like shit the 2nd or 3rd day, even though the training wasn't that intense/draining.  Would that mean I would deload?  No, because I was bound to have a bad day or 2 here and there.  There's no telling whether or not you're CNS is drained or not, because you often can push yourself and set PRs when you feel like shit.  Sometimes when you feel good you don't PR at all for whatever reason.

With that said, you can schedule your deloads whenever you want, just make sure you have it planned first.  People with different ages, work capacities/amounts of GPP, tendencies, etc. will have different responses to training for a certain period of time.  You can deload every 3 weeks, every 6 weeks, whatever, do it every once in a while to make sure you stay healthy.

haha yeah like i said will isten to u guys and go parallel.

oh yeah somehow when i accidentally went full squat 2weeks earlier the tension at my back was less lol.

but nman minimum 8? gosh i've been targetting mnimum 7-7.5hours, and try 8. shit man no wonder i yawn so much.i'll target 8 and a half now but man thanks alot for telling me that. hopefully my yawning problem heals soon.


and for deload, how muc hshould i cut my workotu down to?


thanks alot and cheers

well actually been squatting since december, but i last had a competition at febuary 8th, deloaded on a monday workout, and cna't remember but i think i went back to my normal routine on friday after my competition basketball. didn't played much though.

So okay maybe a month and 1week.

yeah 80kg is light but it's already my 5RM.
I'm guessing when i was still at 75kg/77.5kg, i did not go low enouugh and when i used 80, i wasnt strong enough for it?? I've been progressing like 2-3kg almost every workout for the past month,probably a workout every2-3weeks i'd progress little, or did bad quality squat that i focus on quality reps.

so happen this week sucked. Mon 80kg, was my 5RM, on 4-5th rep, i don't go up as fast as i should, probably a good 4-6second seconds to complete a rep. for VJ wise ain't appropriate yeah?
also i lack hip drive cause my glutes are probably weak that i switch my form on my way up, so that the barbell goes forward a little so that i could use my quads and more other muscles to complete the rep?

Well i'v been feelign sore t my ass and quads, and lowerb ack occasionally every workout, so i'm sure my glutes are developing as they should be, since that r.lunges and rm. deadlift after squatsreally targets my posterior chain.

So man i guess i increased intensity too fast? or i should have deloaded?

Water tasted so great yesterday and thats unusual.

so my bodyweight is 53kg, if that affects anything.

thanks btw

WEll a quick one, after toady's workout, got me wondering if my cns is really fked and should've done some deloading.

First of all, ui normally yawqn in my workouts, this time, yawned fairly more, and tears came out in some yawns.

second, right hip was bugging, due to bad sleeping posture. woke up like that. but shouldn't had affected my squat performance so much.

 third,Did 80kgx5, with a little stuck on the way up last week, but did not fail any. supposed to be able to do 80kg x5 quality reps, but only did it on my first set. 2nd set, went down a little too fast because of wanting to take advantage of the rebounding force. instead, got stuck in a ATG position and had to drop the weights. reracked, and struggled with 3 reps. i would guess a slightly below half squats, opposed to the parallel/slightly above parallel squats i normally do.

lastly, i felt fairly lazy, compared to the normal "lazy" feeling i have in my workout. Wouldn't say its a serious focus ability problem, but probably about time my CNS tired out? have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks.
Or maybe i should cut some weight down, like use 75/77.5kg and really focus on quality parallel squats, as i could've added weight to fast? I doubt so as this workout was really bad. took a good 10minutes break before doing my rom deadlift workout. yawned fairly lot during that break.

So man anybody has a solid conclusion today was a day i should've deloaded? Or maybe i just suck? maybe I should've already done it on my monday workout? that workout i would rate average-good except for the fact i was  too enthusiastic in my squats and added weight too fast.

So either ways should i continue my usual workout on monday? or deload or just cut down on the weights and start progressing from there?


thanks

I have a similar problem with good mornings. On the first rep, I can barely get to 15 degrees. It is not until the 3 or 4th rep that I can get to 90 degrees. This happens for every set.

Well i guess what raptor said lol.

That's because that movement is not engrained and automatic. You need to improve the movement efficiency for that movement (more volume and or higher frequency).

ah man yeah makes sense. damn nvr thought i'd have ME problem. that day did 80x5 might've progressed too fast as i was stuck about a sec after i bounce up a little from the bottom of my squat range. the movement efficiency could've played a role. Btw, i remember reading a part of your journal where you said you have problem with a certain weight as you were quad dominant and not used to the hip drive or something like that? I think i have the same problem. i tried driving up my hips, had to use some quads or god knows what muscle i did to go back up, while probably going out of line of the supposedly straight movement of the bar vertically.

I have the same problem sometimes at my top sets , only at bench press and full squats. It appears randomly. I think it is psychological , i am being a pussy those times , the load intimidates me and i chicken out.
FWIW , I do the same thing with you to deal with it , i do a partial rep to feel the load and then carry on , im allways good to go at 2nd rep.
Lance's advice FTW , we should start with the 2nd rep! 

ah well good to know i'm not a lone lol. btw do u yawn during your workout? i do everytime.
but yeah partial reps seems good. but just that day when i was doing squat, i reallly got some focus in my just holding my breathe and screw the breathing pattern for first rep, and just go all out. the latter reps fine though.

and yeah his advice lol! makes sense indirectly though lol

120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf,  dress in hot short pants and tank top (talking about the girl).  Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt.  For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height.  CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!
 

TARGET: SLAMDUNK on Baby Birthday! 

lmao @ (talking about the girl)

Hey this is for either but anyways as title says i have problem normally on the first rep of my  working sets for squats and bulgarian ss. It's not that i'm not warmed up enough since i only struggle for the first rep. Its like as though my body is not ready when it actually is. Any help? Thanks