Adarq.org

June 22-28, 2014

Full Squats - Paused - Maintenance
455 #166 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 22

315-365-405
one arm cable rows 100x12

Mon Jun 23

315-365-405
one arm cable rows 100x12

Tue Jun 24

315-365-405
315x8 no-pause
one arm cable rows 100x12

Wed Jun 25

315-365-405-455#166 +10
315x4 no-pause
BW chins x12

Thur Jun 26

315-365-405
315x8 no-pause
BW chins x12

Fri  Jun 27

315-365-405
315x4 no-pause
BW chins x8
seated calf raise sled 4x45s x24

Sat  Jun 28

315-365-405
315x4 no-pause
one arm cable rows 100x12

Well IMO that's just a very negative view on your own state of affairs. You might just think it's being realistic but slow clunky people can become fast athletic people with smart training and commitment. I've seen it, others here have seen it, fuck, adarq himself was a slow-twitch long-distance guy before he started training for vert. There's plenty of examples and you haven't really given any convincing reason why you CAN'T be like that as well. Why not just change your journal name to 'chasing kingfish' then?

I'm sure you'll think I'm being naive and you seem pretty set in your opinion on this but there's no logical reason to hold self-limiting beliefs when it comes to athletic training. Every other aspect in life you need to be realistic, but not training. No one is going to laugh at you, you've literally got nothing to lose except realising what your actual potential is. Most people don't even scratch the surface.

 

i don't do RVJ but that doesn't mean im plyo deficient. i do so many volumes of low-mid intensity jump drills using jump ropes and hurdles. those + the actual SVJ drills.

i consecutive double leg jump 36" hurdles 8-12 in a row. those are my favorite aside from the 2-hand SVJ dunks.

even simple 1-min set of single leg jump rople drill (front to back, and side to side) will get you stiffer in just a couple of weeks of doing them consistently.

strong plyos eventually boost your squat too.

got the same "hurting bones in the balls of my feet" feeling after doing repetitive 36-40" altitude landings on gym hard wood flooring. to do it on concrete is just asking for an injury.

June 1-7, 2014

Full Squats - Paused - Maintenance
455 #158 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 1

315-365-405-455#158 +10 thought id be tired from yesterday's flight. got good sleep.
315x12 no-pause
bw chins x12

Mon Jun 2

315-365-405-475#7 +5
315x12 no-pause
bw chins x12

*  475#7. not calling it a max (+0). i didn't collapse the upperback and had good consistent speed upwards, as opposed to a noticeable decay of that initial burst of speed from the hole up to the 1/4 squat position and then grind the rest..  can't really say also that its a +10 since anything added to a very heavy weight starts to feel exponentially heavy too. id get an uncomfortable 480. not really sure if il fight and grind a 485.. id probably lose. 
* the no-pause 315s after the 475.. felt like i can curl that weight the way it felt on my back. had to stop at 12 and pace for tue. will see if the 405 felt this explosive again tmrw. will not go 455+ whatever happens.

Tue Jun 3

315-365-405-455#159 +10
315x12 no-pause
bw chins x12

Wed Jun 4

315-365-405 rest
315x12 no-pause
bw chins x12

Thur Jun 5

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 6

315-365-405
315x8 no-pause
bw chins x8

Sat  Jun 7

315-365-405
315x8 no-pause
single arm cable rows 100x20

May 18-24, 2014

Full Squats - Paused - Maintenance
455 #156 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 18

315-365-405-455#150 Day 1. +10 405 went up too fast. i had put 455. form was solid. 470 would be the grind.
315 x12 no-pause
BW chins x12

Mon May 19

315-365-405-455#151 Day 2. +10
315 x16 no-pause
BW chins x12

- BW 212-214. still not as strong as last year sept-dec when i singled this 455 daily for 8 straight weeks with some 475x1 in the mix. don't really know how i did it at the time, but can't complain right now. confident enough today to do the 455 in the power rack all the way out so i don't bottom out. no pins to save me in that one.. just drop and shake the whole place if i fail.

Tue May 20

315-365-405-455#152 Day 3. +20. BW 214. oh yes.
315 x12 no-pause
BW chins x12

Wed May 21

315-365-405-455#153 Day 4 +20
315 x12 no-pause
BW chins x12

Thur May 22

315-365-405-455#154 Day 5 +15
315 x12 no-pause

Fri May 23

315-365-405-455#155 Day 6 +10
315 x12 no-pause

Sat May 24

315-365-405-455#156 Day 7 +5. 4th 13hr work night. sub 6hr sleep. felt good to still get this 455.
315 x8 no-pause

May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

315-365-405
315 x12 no-pause
BW chins x12

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

315-365-405
315 x12 no-pause
BW chins x12

Fri May 16

315-365-405
315 x12 no-pause
BW chins x12

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12

April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

315-365-405
315 x12 no-pause
BW chins x12

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12

April 13-19, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 13

315-365-405
315x4 no pause
One arm cable rows 100lb x12
BW dips x24

Mon April 14

315-365-405
BW chins x12
BW dips x24
Calf raise seated sled 4x45s x24

Tue April 15

315-365-405
BW chins x12
BW dips x24 x20

Wed April 16

315-365-405
315 x4 x4 x4
BW chins x8
BW dips x24

Thur April 17

315-365-405
315 x4
BW dips x24

Fri April 18

315-365-405
315 x4
BW dips x24

Sat April 19

315-365-405
BW dips x24
BW chins x12 x10