Adarq.org

Mon
Feb 14, 2011

Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)

Jumps
SVJ 4x7

* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s.  i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.

get those explosive half squats to 405+.

* not happening anytime soon. i already struggled with 365lb today. used it for the first time and the fast eccentric is a bit too much too soon.  im not solid enough to explosively drop and explode with 365lb. probably in the next 8-10 weeks, il use 365/385.. but IMO, 405 (85%RM) is too heavy to be using for a speed movement. i could be wrong.. but right now.. i can tell that there is no way i can accelerate the eccentric of 385lb+ under good control. im not turning my explosives into a regular 1/2 squat session.

I got a Valentine Gift - Nike Romaleos 

^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.

Whenever I think about Kingfish's potential it boggles my mind. But I still don't get - why do you use such a high % of your 1RM. I mean, I understand the talk about the controlled amortization phase, but do you plan to use less (say 30%) and get off with that (jump up with it)? Heck, you could use even less if it bothers your back or do DJs and it's going to help.

* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved.

If you lean forward you jump forward. If you have this tendency to bend at the waist and jump using a good morning instead of using your hips to extend, then you're possibly missing on a lot of inches in your jumps.

Sun
Feb 20, 2011

#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3

Jumps
- SVJ 6x3

* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.

34" SVJ.

my Romaleos are here!

Wed
Feb 23, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1

#10 Explosive 1/2 Squats - 70
- 325 8x2

* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal.  it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out. 
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.