Adarq.org

il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 2x4
- 365 +4+2 Paused

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.

what up brah!!  good to see you hear.

Wed
Nov 24, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused

* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.

Kingfish,

Your SVJ is awesome and so is your strength, I just had questions about a few things.  At what age were you able to do a 300 pound full squat paused rep?  I am just wondering if you were naturally strong...What's your running vertical jump at?  How long have you been doing vertical jump training?

Sun
Nov 28, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE

nice job on dj's/sprints, i'd personally focus more on the first few steps on the sprints.. you're easing in then hitting some hard strides towards say ~7 yards (i forget, should have counted).. i'd try and generate that power on the first through third steps.. turn on maximally from nothing.

peace

nice work man, why you lift a day early though, still lifting on sunday then ?

nice work man, why you lift a day early though, still lifting on sunday then ?

still lifting on sunday. will make sure its a deload workout. probably just stop with warmup sets, or a single 405x2. plan is to get as much days off until wed next week while eating a lot more and resting better.

Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?

i immediately narrowed my stance to shoulder width.. and squat same weight with better depth and a more comfortable form. im mostly lifting 6-8reps on 10RM weight at that time so i dont know if ud get the same effects if you use near max weights.

what kind of shoes do you wear?
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal.  not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006

Sorry for all the questions!