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Damn, you really went down in that 3rd set ... 11+9 and then suddenly only 5. I have that tendency as well. Maybe we just have fast twitch fibers that don't have enough time to recover in 45 s

Easter weekend here so 4 days off.
Want to change training schedule to a higher frequency one but its not doable yet. Not updating the weekend reminder as i consider the previous block done , gonna keep previous scheme for a while but cancel the upper body day and integrate upper workouts in the lower body days with 'Lance-method'. So for now its 2 days [lower + lance upper] plus one 3d lower when possible. Eventually the 3d lower will be permanent and i will add sprints/plyos/ME jumps.

17 April 2012

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

Potentiation lower workout ( bball game tomorrow ).

HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( +1 rep) , 3RM 
1@154 lbs ( same ) , ties 1RM
-Constant progress , love how those go.

BUFFERED MSEM FULL SQUATS :
8x1@198 lbs ( -22lbs )
-Last week i didn't recover from 8x1@220 so lowered to 198 to see what happens.
-Very powerful and explosive BUT : I filmed the first 3 reps and although i thought i was going full ROM they were a couple of inches above parallel!
Big fail, must think well what to do with my full squats. 

STANDING CALVE RAISES:
-Didn't recover from them last week too so skipped them.

SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
88 lbs :
12 + 10 + 8 , total = 30reps.

WIDE GRIP LAT PULLDOWNS, Lance method ( 45 seconds pauses ):
160 lbs :
10 + 8 + 8 , total = 26reps.

-First time doing both those Lance-style , i obviously went too light in both.   

Externally rotate feet more, widen the stance a bit more.

Feet are externally rotated , about 30 degrees. Stance could be wider indeed. Maybe i should step out of the cage too , maybe the fear of hitting it at the bottom stops me , i did smash it hard at my 60kg warmup set today.

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To anyone interested , i just  uploaded a vid with some HP cleans and squats from today's workout at my pics and vids thread, here's the link:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg69291/#msg69291

All this time I wondered why you used such awkward weight amounts like 121lbs, and 132lbs.  Never occurred to me that you were converting from kilos til I saw your vid. 

LOL yes , i convert kilos, that goes back before joining the forum, i was talking with kellyb and adarqui for coaching advice and they both use lbs so it just became a habbit to log in lbs.

18 April 2012

Bball game.
Awesome endurance , not sure about vert.
I don't know if potentiation worked , i wasn't sore like i was last week after 8x1@220. Legs felt explosive and were ready to fire during all game. A couple of rim jumps were low though , 26-ish SVJ  and 30-ish dropstep.

You should film your snatches...

Upon further inspection of my last video and older videos of half squats , i decided that the ROM of my current heavy 'half squats' is ridiculously limited. They are actually quarter squats and i don't see the point of wasting time and effort with them when my full squat strength is lacking so much, so i decided to phase them out.
I still see the benefits of half squats, especially for my build, but whenever i use them I will use a maximum of 110% of what i can get to parallel or barely above ( currently 5x242lbs ) , so top set for half squats will now be 5x265.

Most probable setup for ME day is 5x5 in 22lbs incements:
5x176 , full.
5x198 , full.
5x220 , parallel and try to go lower.
5x242 , however low i can get.
5x264 , however low i can get.

^Really? Again???

24 April 2012

Bodyweight@session : ~191,5 
Injuries/aches : none
Soreness : none

Explpsove lower workout.

HANG POWER CLEANS:
3@88 lbs ( -22 lbs )
3@99 lbs ( -22 lbs )
3@110 lbs ( -22 lbs )
3@121 lbs ( -22 lbs )
3@132 lbs ( -22 lbs ), ( +2 reps)( same )
-Lowered the weight to make technique adjustments.
-The whole movement felt much more powerfull and quick.
-Going to let a few more sessions and then film again to re-evaluate.

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@264 lbs ( +5,5 lbs ) , 
-Up to 242 very fast. 264 slower but not even close to a grinder.

STANDING CALVE RAISES:
3x8@209