Adarq.org

Nov 22-28, 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 22

morning
315s-365-405
315x4 no-pause
bw chins neutral bar x20+4

Mon Nov 23

morning
315s-365-405
315x4 no-pause
bw chins straight bar x16+4

afternoon
315s-365-405
SVJ double hand rim touch x12
bw  chins neutral bar x22-6-2
seated calf raise soleus 5x45lb x10

Tue Nov 24

morning
315s-365-405
24" landings x10
SVJ x2

afternoon
315s-365-405
bw chins straight bar x20-4-4

Wed Nov 25

morning
315s-365-405
24" landings x20
SVJ x4
bw chins straight bar x20-6-6

afternoon
315s-365-405
bw chins neutral x22-6-2

Thur Nov 26

315s-365-405
315x4 no-pause
weighted jump squats 2x10lb x10-10
SVJ x4
bw chins neutra bar x20-5-5

* BW 184lb right now. barely any carbs for 3 straight days. veins in lower abs lean but still able to get daily paused 405s with 10-25lbs over it. i really have to focus now on  best technique because i cannot just muscle my way out of sloppy form. chest forward, lots of air in stomach, narrow stance and when im closing in at the bottom - force my glutes to rest on the top calves so i dont drop too low. (i dont know how or which muscles does that but it really works in getting me very solid at the bottom pause)

Fri Nov 27

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

Sat Nov 28

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

* abs starting to feel beat from the higher volumes of chins.

pushups?

pushups?

takes a lot of volume for me to feel some resistance doing pushups. i also do not like to target the chest.

what happens if you overdo dips? feel it in pec tendons/shoulders too much?

dips are my favorite, but i  dont overdo them either.

for upper push i love single arm db bench, standing overhead press (entire body), and dips.

i tenderize something in my left elbow. thats after sets after sets of daily bwx40s. i will try to limit the reps to 20.

^Gah! So jealous Ive been wanting to try a Kaiser since I saw some SEC teams using them!

those are like adarq's old REA squats, just safer because you've got the machine instead of a BB.

it also has power output display. i played around with it and peak power of 3000+ watts only happens at very heavy weights.

light weight with blazing speed is not even close to the power output of very heavy weights + some speed. i like it slow. it gets me to 40" too with less rage.

^Gah! So jealous Ive been wanting to try a Kaiser since I saw some SEC teams using them!

you can do with barbell or hex plate loaded jump squats. same effects but have to take it easy with a heavy bar on the back.

Yea ive used BB jump squats waveloaded from 95lb reps to 185lb singles, great potentiation.

Dec 13-19, 2015

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

BW  184-186lb.

Sun Dec 13

morning
315s-365
bw chins neutral x16+4

* i'm more recovered than yesterday but still not enough to get an easy 405. the supramax speed squats are very taxing. i might have done this cutting too early. i need more bw to move this supramax weights without tiring fast. will probably eat more to 188lb.

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

* had salmon and rice in the morning. felt a lot better after carbing up a little. the combine coach that replied to my question about the kaiser squats gave me an idea about a reasonable goal i will be going for ~ 3800-4200watts. i was already in the 3400 watts after a few days of doing it. goes back to the goal of a little more bw so i can be more powerful.
** 4000watts+ might be too much for my twig weight but i've been wrong before. just read this 2015 article.. 6' 260lb with a 30"svj. did 4444watts. i will find that good balance between max power and SVJs. IMO.. its the max power i can dish out while still having visible abs. too fat and everything backfires.
http://etsn.fm/marshalls-antonio-washington-celebrates-birthday-with-defensive-mvp-title-at-combine/
 
Mon Dec 14

morning
315s-365-405
dips bwx10
keiser speed squats 440x4(3200watts), 495x4(3600watts)

the resistance is after i released the air. used 495lb to get this. a lower weight with the same output is more impressive.


afternoon
315s-365-405
chins neutral grip bwx20+10

Tue Dec 15

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8
SVJ x4

* dry 182lb this morning. sub 180 after the sled sprints. been a while since i sweat in the gym. i got 405 this morning easily even after the supra max yesterday. got good sleep and strong carbs/proteins.
* i felt solid after i woke up today but decided not to do supramax speed squats because of my low bw. the carbing up will catch up and i'll be 186-188 in a few days.
* might have overdone the chins. my core felt more alive today after the sled sprints. i was repping controlled chins and my lowerbody was solid all the time.

afternoon
315s-365-405
chins neutral grip bwx20-10-10
SVJ x4

* legs did not tire at all from the sled push sprints this morning. cns broke down a little. i slept 4+4hours afterwards. i'm still going to sleep tonight too and another set of sled sprints later.

Wed Dec 16

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8

* sled sprint making my calves feel a little bit used. i can do repeated high intensity calf work. it takes a lot to doms my calves. good thing i spent time with calf work otherwise il be severely domd right now.

afternoon
315s-365-405
dips bw x10-10
calf raise sled 4x45lbs x24

Thur Dec 17

315s-365-405
chins neutral grip bwx20-10

Fri Dec 18

315s-365
keiser supramax speed squats 440x4 (3200watts), 4x495 (3400watts)
dips bwx20
SVJx2

Sat Dec 19

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

yo kingfish, do you have any vids on how you perform those keiser speed squats? I don't recall any. Or do you do them exactly like in the Ronnie Brown video you linked?

pc!

will take a vid of my speed squats soon. i do them at a lower height setting and with a narrower stance. i stop when the power output gets below 90% of max. usually at 4th rep.

ending the movement with calves raise adds more power. somebody who squats lowbar might have a harder time generating high power. you have to drive thru the balls of your feet. heels are out.  u messed up and trained wrong.