Adarq.org

Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

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Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.

How many hours of sleep do you usually get at night, and how many in a pre-workout nap?

Sun - 1/3 Morning 7:00am
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* did not sleep much. need more zzz

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Sun - 2/3 Afternoon 2:30pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 320x1 FS

* 3hr nap worked well. will delaod tonight and do more reps of my routine post-squats SVJ 2-hand dunks. might start back up x2-4reps of supra max 1/2 squats to really drill in that explosive strength at a ROM. will also do 1.5reps of the 1/2 squats. down to half depth, up to quarter and then down again to half.. use 425 with that..

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Sun - 3/3  8:00pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475

* only got 1.5hr nap and it was not enough. 425 from a strict pause was heavier compared to the previous lift. only took the supra max to 475.  will lift again tmrw morning.. hopefully get 4-5hr sleep max



 

^ the 200-400/425 ramping warmups are paused reps full squats.  supra max 1/2s follows and i will log them if i do some. otherwise (if i'm weak), il just leave it blank. left title there to show what cycle i'm doing right now.. and for the moment, its the 1/2 squats.

Wed - 1/3 6:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback tightness almost gone. 1-2 more of these recovery lifts and i'l be back at it again. i really need to lower the frequency of my SVJ dunks. can't do them 2-3x/day with the squats. too much landing forces.

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Wed - 2/3 5:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* lowerback is healed. time for some heavier lifting next time. will probably skip lifting later because of work schedule. might do it if i find time. supra 1/2s to 455-475.

Fri - 1/? 3:30pm
April 20, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 525x0
- 345x1 FS

* slept 5.5hrs after work which is perfect before a workout (but most likely suck the rest of the day from lack of complete sleep). will skip 2nd lift if i'm mentally fatigued later.
* lowerback is really solid now. got 20-30lbs over the paused 425x1. tried the 525x1 supra 1/2 (3xBW) and held the bottom 1/2 paused to see if i can control the weight. i can use 525 on my non-work days. its not prohibitively heavy. i just did not have the drive to concentric this weight today because its my work night and i will not get a post workout nap.
* i was able to fight and hold the 1/2 depth pause with 525 and everything was still solid. no shaking or any signs of the weight overpowering me. i probably can still get to mid 500s without having troubles with the setup. will use 525x1 max waveloaded with 455.

Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

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Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

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Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.

^ i was a 5'10 PF/Center back in highschool imitating the moves of sir charles barkeley. i unathletically crab dribbled my way against lighter defenders.. good cardio conditioning with endurance cycling helped me more. i was outrunning smaller people just like my idol.

i don't jump over people. i box out and wait for the ball to come to me. strong legs that get you jumping high also makes you hard to unplant once you decide you want to be at that space..