Adarq.org

@rapror : Yes, you are right, the higher depth is better. Inspecting the videos, the higher rom ones are much more explosive and stable. The others are slower, it is actually a strength exercise, they are not half squats, they are cheating full squats.

@ian459: Yes they are. The depth varies on what you want to get out of them. For example, adarqui that used them as his main strength exercise went lower, like in my first pic. But you are doing full squats for strength and halfs as a vert-oriented power exercise ( which is the best combo imho ) so do them higher, somewhere around the 2nd pic depth. Here, found a video of Lance coaching them, he discusses the depth too ( 3'' below SVJ depth ):
<a href="http://www.youtube.com/watch?v=BoD5ditPmJo" target="_blank">http://www.youtube.com/watch?v=BoD5ditPmJo</a>

Hey very nice, although the volume of squatting that you're doing is so low...

Haha

Haha you're on a rampage lately, getting progress in both weight lifted and form.

I wonder what the actual gains are? Logically, since you do such a low volume, it would make sense these are strength gains, unless it's not some kind of delayed movement efficiency effect from the higher volume that you did before?

@raptor: Thanks! Dunno about the 'nature' of the gains. I think it's true strength, because even after the 3x8 phase the volume was not so low as you think, i was doing 3x5 submax on a different day which also featured 3x12 deep leg press, recently substituted by supramax half squats. Thighs are bigger than ever too currently ( 67cm / 26 1/2'' ).

@gukl: I have them for a bit more than 1 year. Very happy with them, although it is the first o-lift pair i ever bought so nothing to compare to. Compared to normal sneakers it is a different world as expected. Did you by the Power Perfect IIs that i own or the Powerlift Trainers? Hope the former, because the latter looks alike but is a different ( worse ) shoe. Relevant discussion here : http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722

21 December 2013

Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 3 :: Week 3 :: Day 2

ROMANIAN DEADLIFT ( 5/3/1 ):
5@82,5kg
3@92,5kg
7@102,5kg , heaviest load i have ever done for reps so obviously 7RM
-However predicted 1RM a bit lower than last week's. Still 2nd best ever.

STANDING OVERHEAD PRESS ( 5/3/1 ):
5@37,5kg
3@42,5kg
5@47,5kg , heaviest load i have ever done for reps here too, so obviously 5RM
-Predicted 1RM a bit lower than last week's but still 2nd best ever here too.

BARBELL LUNGES:
8 each leg@40kg ( +20kg )
8 each leg@45kg ( +15kg )
8 each leg@50kg ( +10kg )
-As expected, getting the groove of the movement allows huge initial gains.

BICEPS EZ BAR CURL:
12@34,5kg
12@34,5kg
12@34,5kg
-Damn hard.

TRICEPS CABLE PUSHDOWN:
12@35kg
12@35kg
12@35kg
-Unexpected easy, could have done 37,5.

Was scheduled to restart today but I am down with a bad flu, high fever, coughing etc, FML!!! 

13 January 2014

Bodyweight@session : 90kg
Soreness : quads, hamstrings, glutes, chest, shoulders
Injuries/aches :  none

HIGH BAR FULL SQUAT:
10@20kg
-Wanted to do low-weight sets of 10 reps to speed up DOMS recovery but felt a sharp pain in right hamstring with empty bar so had to stop.

Substituted with:
SEATED HORIZONTAL LEG PRESS MACHINE:
15@200lbs
15@250lbs
15@300lbs
-That went much better, hamstring bugged a bit but nothing like the squats.

STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Nice, less challenging than what i expected.

WIDE GRIP LAT PULLDOWN:
8@150lbs
8@150lbs
8@150lbs
-Didn't get sore at all at back from row machine so thinking of substituting it, let's see if i get sore with this.

PAUSED STANDING CALVE RAISES MACHINE:
20@50kg
20@50kg
20@50kg
-10 kg lighter than where i was to ease back to them.

WEIGHTED CRUNCHES MACHINE:
20@80lbs
20@80lbs
20@80lbs
-25 lbs lighter than where i was to ease back to them.