Adarq.org

Here's two shock articles:
- The actual method, straight from the source: http://www.verkhoshansky.com/LinkClick.aspx?fileticket=bBhPjzgn%2B0A%3D&tabid=92&mid=426
- KellyB article: http://www.higher-faster-sports.com/shockmethods.html
 
I recall Kingfish doing a shock block.

pc!

i did weeks of shock landings but honestly gave up on depth jumps. i cannot jump higher from a depth jump compared to my best svj.

the shock landing benefits - whenever i do volumes of them, i feel springy and have an urge to dunk/jump a lot.  i think u feel unsatisfied just doing the landing part.. it builds up and them boom.. good dunk session.

trying to find shock jump but ended up posting another jump vid 
<a href="http://www.youtube.com/watch?v=Fw0J8l3LJRU" target="_blank">http://www.youtube.com/watch?v=Fw0J8l3LJRU</a>

Dec 27- Jan 1, 2015

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

BW  186-188lb.

Sun Dec 27

morning
315s-365-405
one arm cable rows 75lbx10s

afternoon
315s-365-405
bw chins x20
one arm cable rows 75lbx10s

* fatigued a bit from yesterdays 80rep chins. cannot maintain that pace.

Mon Dec 28

morning
315s-365-405
chins bw x20

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

* bw 188lb. was 440lb strong and could have topped my 3600watts on my supramax speed squats. company gym is closed til jan 2. 24hr fitness will do for now.


Tue Dec 29

morning
315s-365-405
chins bw x20

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

* just taking it easy on the holidays.

Wed Dec 30

morning
315s-365-405
chins bw x20-10
dips bw x10-10

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

Thur Dec 31

315s-365-405
chins bw x20


Fri Jan 1

315s-365-405
chins bw x20-10

Sat Jan 2

315s-365-405
chins bw x20-10

* very 440lb strong today. had some good baked potatoes with prime rib on new years dinner. thought about 315x20. bw188lb

Jan 10-16, 2015

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

BW  186-188lb.

Sun Jan 10

morning
315s-365-405
bw chins x20
seated hammer strength inclined press 45lbx10, 45lb+25lb x10x10

afternoon
315s-365-405
315x12 no-pause
bw chins x20-10
56seated hammer strength inclined press 45lb+25lb x20

* right foot now pain free from the gout i had last week. bw consistent now at high 180s. could have gotten 315x16s max. feels good to be not broken anymore.

Mon Jan 11

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10

afternoon
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

* have enough for paused 425-440lb now. the high volume 315s got me warmed up good. lowerback still not tired from the upperbody push.

Tue Jan 12

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20
seated hammer strength inclined press 45lb+25lb x10

* resting a little. ate too healthy after gout incident last week. bw dropped to 184-186ish. whenever i thin out, an easy way for me to feel a stronger is to not lift fasted (like i always do). i had have half a costco croissant and it works. sliced to pieces while drinking lots of water.

Wed Jan 13

morning
315s-365-405
bw chins x10,10

Thur Jan 14

315s-365-405
bw chins x20
bw dips x10,10

Fri Jan 15

315s-365-405
bw chins x10,10
bw dips x20

Sat Jan 16

morning
315s-365-405
bw chins x20
bw dips x40

afternoon
315s-365-405
bw chins x20
bw dips x40 

* figured out how im tiring my left elbow fast on dips. i was doing them to narrow because of different dip stations. im more comfortable with a little over shoulder width which at most dips stations is switching handles to wide. got form going and did 40s like nothing.

you have gout? wild. when i first started having problems with my toes i thought that it might be that. turned out to be simply malformations in the joints down there, which was a relief. gout sucks.

purely genetics. i trigger my gout with internal organs so i do not eat them. gravy sometimes are spiked. and i feel for it. i do not take NSAID unless my gout goes all out. it can get so bad that putting on socks becomes a very painfull experience.

Jan 17-23, 2015

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

BW  186-188lb.

Sun Jan 17

morning
315s-365-405
bw chins x20
bw dips x40
seated calf raises soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20,10
bw dips x20,30

Mon Jan 18

morning
315s-365-405
bw chins x20
bw dips x30

* bw consistent now at 186-188lb.  dips been great. no soreness after high volumes in the last few days.

afternoon
315s-365-405
315x12 no-pause
bw chins x20,10
bw dips x40

Tue Jan 19

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
bw dips x40

Wed Jan 20

morning
315s-365-405
bw chins x20
bw dips x30,10

afternoon
315s-365-405
bw chins x20
bw dips x30,10

Thur Jan 21

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
single arm cable rows 75lb x10
bw dips x40

Fri Jan 22

morning
315s-365-405
90lb chins x2, bw chins x20
bw dips x20,10

afternoon
315s-365-405
90lb chins x3,2
one arm cable rows 75lb x10,10
bw dips x40

Sat Jan 23

morning
315s-365-405
90lb chins x2,
bw dips x20,10

afternoon
315s-365-405
90lb chins x2,x2
bw dips x20,10

I know I ask this every now and then, but I keep forgetting:

What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?

goal is 2-hand SVJ dunks just like before but at a little higher bodyweight of no less than 184lb+. (dont like the twig look)
i will get this done by getting my kaiser speed squats close to 4kwatts, and doing SVJ reps.

the 475lb+ paused squat can wait another time when i decide to bulk up to bw210lb+ again. i feel healthier at 188lb @ sub10%bf.

Jan 31 - Feb 6, 2015

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

BW  186-188lb.

Sun Jan 31

morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4

Mon Feb 1

morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
 
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.

Tue Feb 2

morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10

afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20

Wed Feb 3

morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10

* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march. 

afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20

Thur Feb 4

315s-365-405
chins bwx20
dips bwx20

Fri Feb 5

morning
315s-365-405
chins bwx20
dips bwx20,30

afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8

Fri Feb 6

morning
315s-365-405
chins bwx20
dips bwx20

* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle. 

you have the weirdest job on here.

the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am. 

we make the best PED. www.nutropin.com