Adarq.org

*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Quote from: adarqui on May 07, 2010, 05:53:18 am

*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!

As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 115 was 6RM and 115 was 4RM

So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right!

whew, im glad i got it right! hah

thats why journals/data tracking are so important, never again will you make that mistake.. vertical will defy age

pc

10 May 2010

Basketball game.
My conditioning / basketball endurance is somewhere between  awfull and horrible!
I did only 2 RVJs to avoid fatigue , got 32'' at both, that was great because i didnt even have a proper warmup for max jumps , just shooting around and 2 medium effort RVJs before them.

12 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

- Note : as always , i forgot core and stretching again. Must do it more often...

good numbers on those BSS man, i could never do them very well..

good numbers on those BSS man, i could never do them very well..

Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.

once again: respect.

Thanks guys!
Note that i'm doing them on the smith machine, maybe that helps , i dont know.
But yeah , i cant believe i can do 8x187 now. It was a true 8RM though , rep 8 took like 5 seconds , i thought id never go up
Also note that i was 198 lbs at that session , so its only 0,95*BW. Equal load for someone weighting 160lbs would be ~150lbs.

Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

4x5 is good from 18, but, you havn't been doing dj's so at least 1 session at 2x5, then next session at 3x5, then hit 4x5.

REA i'd start around 30% just to get the form down, but you can go all the way up to 70%... you'll end up getting a good training effect from 40-50% imo.

for BSS, definitely go PAUSE at the bottom, that is a good exercise for the glutes.

be careful with the calf stuff when doing higher volume dj's (20 jumps), so start off like 1x8-12 and see how you feel.. If you feel fine, throw in the 3x8-12 with shorter rest intervals than you normally do.. Calf training can 'effect it negatively' if they are fatigued ya, but it doesn't sound like you are fatiguing them too much from the calf raises you do?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

I like this workout, but just go light on the calfs at the end.

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

nah, when incorporating all those dj's, you don't need to go that route.. the calf raises at the end are simply for a tonic/blood flow effect in workouts like these, you definitely don't want to overstress the ankles, dj's take care of that.

if you weren't doing dj's, i'd say shorten rest intervals between sets and incorporate even higher rep sets..

peace man

14 May 2010
Just stretching.

15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard!