Adarq.org

Sun
Jun 26, 2011

Jump Squats - Light 10%
- 95 8x3

SVJ
- 38" x6

* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.

Tue
Jun 28, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2

* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.

i meant to say this before, but your CMJ stills are inspiring. 

^  

Wed
Jun 29, 2011

Jump Squats - Light / Wamrup
- 95 8x4

SVJ- 38 x4

* pick up bball game for conditioning and speed. was not able to jump or move as quick before because legs are feeling heavy/tired.

Fri
July 1, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#12 Heavy Half Squats / Speed - 90%
- 405 6x2

* warmup full squats felt good. paused 405 was solid, no hessistation and good explosion from rest at bottom. did not go heavier. 425 would be challenging. i feel that the top supra max sets of 495s even if maxed at x2 is still giving my recovery a hard time. i did a squat workout today so i dont de-train to much.
* thought about doing 425-440 x4 with explosive reversals but did not feel very strong. just did some high rep 405s to get form going for a sunday half squat workout.
* the 405 explosive half squats were ok. upper portion of left knee is feeling strained again. not sore, not hurting..it just feels like it was pulled with some excessive force.. like a dropping 405  
* my lowerback is holding its own lately. no soreness even after the 495s last time.

Tue
July 5, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#14 Heavy Half Squats - Supra Max 115%update on my supplements:

ive been using a serving 30-45mins before workouts for almost 2 weeks now. got 10 serving bottles for free with my 5lb syntha6...
i had jack3d as preworkout and still have them but NO Xplode just turns my veins into big blood pipes.   

enlarged veins = more nutrients to muscles.. etc.. but ive been warned that a lowered blood pressure will tax the heart more because it has to compensate by pumping more blood to maintain balance... thats why i just use the minimum amount (1 serving) and dont use it for non-workout days.. 

my supp stack now:
- creatine monohydrate
- whey - musclemilk / syntha6
- multi vit
- jack3d / no xplode
- black coffee

main diet
- cow + rice
- fish + rice
- ? 32oz x4 H20
- vegetables + fruits

^ BSN NO Xplode is a preworkout supplement thats supposed to dilate your nerves so more blood can reach the muscles. it also contains B vits and caffeine for a mental boost.

Tue
July 5, 2011

Jumps
- 10 yr sprints 8x2, 4x2
- Jump squats 55 8x2, 95 8x2
- 2 hand SVJ dunks with volleyball 4-6 x 8sets

* got some good sleep after the morning low rep/high intensity squat workout. did not have a bball pick up game. either i lack the proper warmup / stim from the game, or the morning squat just fatigued me.. i only maxed at 36-37 SVJ this afternoon.
* since i cannot dunk a bball cleanly.. i used a volleyball instead. did 6 reps of multi sets just to get some jump skill will a ball. 

^ any supplement that aids in getting your muscles bigger/stronger is geared towards general strength training..  its not solely a bbuilding thing.

Thur
July 7, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Half Squats - 93%
- 425 4x3

* hamstrings a little sore from the non-max 10yrd sprints. did not really affect my full squats. i was strong today. could have had 440-455x1 because 385/405 paused felt light and concentric was so smooth. plan was to stop at 405x1 paused and half squat my way up to 495-525. changed my mind and attempted a 425x1 non-paused but 425 never felt this light before.. so i stopped at the bottom for a good 1-1.5sec and blasted the concentric. mid back caved in a little bit halfway up and it slowed down the concentric because energy leaked. it was not so bad that i had to drop the weight. i just felt like getting 425x1 paused today. not bad. 2.36BW paused squat.
* since i probably burned out with that 425x1 idea, i just decided to do 425x4 half squats so i dont fatigue myself too much. will take a full rest day tmrw and do jump drills on saturday.
* was not able to vid my paused full squat.. it would have been nice but i had no idea id be strong today. sucks.