Adarq.org

Mon
July 25, 2011


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

#22 Heavy Half Squats - 113%|100%
- 440,455,475,495x2
- 515 x2
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x1

Jumps
- SVJ 2-hand dunks with bball x4

* after my squat workout yesterday, i did some road biking for ~ 2 hours as a liesure run / recovery. it worked really good. i felt very strong today. this should have been a jump squat day with a pickup game and more SVJ drills. change of plans and did another round of heavy half squats.
* i was 178lb at the gym, but did not feel weak at all. did paused full squats up to 425x1. my 1RM full squat is probably in the 465-475 now. this is the 2nd time i hit 425x1 paused. it was not easy.. but i got it up there without collapsing my mid back coming from a 1.5 sec pause at the bottom when my hams are sitting on calves.
* did the 90 deg half squats up to a top set of 515x2, followed by a back up set of 455x2. did not do too much volume as i am 2 workouts away from maintenance. did the jumps squats with the reset and emphasis again on the depth.

Wed
July 27, 2011


[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

#23 Heavy Half Squats - 113%|100%
- 405,425,440,455,475,495x2
- 515 x1
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 8x1, 4x1

Jumps
- SVJ 2-hand dunks with bball x4

Back
- seated cable rows with emphasis on spinal articulation 8x6sets

* back to back squat days on sun/mon may have gotten me a little beat. i was not feeling weak with the pause squat singles. did 385x1 like a normal recovered day after a skipped day.. but on the 405x1, i noticeably slowed down midway and had to drop it. not worth fighting for the rep and burn myself out.
* the heavy half squats were supposed to be up to 455x2s with emphasis on explosiveness. the weight felt really light on the back. went all the way to 515. had a trainer spot me on depth on 495x2. a good indication that i really reached my 90 deg knee bend is when i feel more glute get pulled/involved. i was also lowering/pushing the weight thru the upper 2/3s of feet and was at some point really letting the balls of feet + big toe absorb the weight. if my shoes didn't have heels, i would have been tip toeing. probably not good for the knees in the long run, but the movement felt more natural that way.
* i was doing my seated cable rows in between sets of the paused squat warmups. really trying to get the erectors ready. light sets of 8s between the squats. and some heavier sets of 8s again after workout.
* did some jump squats, pickup game and 2-hand SVJ dunks. i was jumping good. these were push down dunks with bball.
* will have another half squat workout and then switch to maintenance. something like ramping singles up to 515x1 and then back up to 455x1s.. do more SVJs and then vid some decent 2hand SVJ dunks.

^ no. always did the heavy lifting before the jumps. i dont really tire myself that much because of the long breaks between sets.

Thur
July 28, 2011


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

Jump Squats - Waveloaded 10-20-30%
- 55 8x2
- 95 4x2
- 135 | 95 2x1, 4x1
- 135 | 95 4x1, 4x1
- 135 | 95 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball x6-8

Back
- seated cable rows with emphasis on spinal articulation x8

* felt pretty good waking up this morning. legs were not tired and i felt strong. i also wanted another crack at the 405x1 paused that i dropped yesterday. last weeks fridays squats were weak. could be because the last squat workout prior to that was on a tuesday. 2 days of no squats detrained me.
* it was a good idea to lift today. got my paused reps all the way to 425x1 and it is starting to feel easier now. did some cable rows in between wamrup squat sets to get the erectors really going.
* BW at gym - 180. empty 178. maintaining sub 180s while still improving / maintaining my lifts. not bad.
* did not do my half squats. i cannot be overdoing the supra max lifting. did waveloaded jump squats instead with low volumes. no pick up game. went straight to SVJ dunks with a volleyball for my jump drills. if i got a better warmup from a pick up game (and break a sweat), bball dunks would be doable. got repeated 37-38s today. 39-40 not happening when im cold.

Hey Kingfish, how do you determine what percentage of full squat to use for your jump squats and what have you found to be the most effective? Great stuff btw, your consistency/ progress is crazy impressive.

Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

Back
- seated cable rows with emphasis on spinal articulation x8-12

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  
http://www.youtube.com/watch?v=qyieM7Gn9u8

jesus christ, you go so low on the countermovement! 

^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM


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

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.

Does your depth change if you attempt one step dunk attempts?