Adarq.org

What stance do you use with your full squats vs your half squats and how much more, if any, are your feet externally rotated?

Hm... what if you go wider? Maybe you'd squat full better. If I were to keep a shoulder width stance I'd have a very hard time full squatting (where full = below parallel for me).

I would argue that you need to define "easier" - as in a wider stance allows better technique => easier or as in a wider stance gets you a bit lower and you need to travel less distance.

I don't see the need to strain with a narrow stance with full squats. Use jump specificity where needed (half squats).

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT  : 6
Lower body sessions    : 10
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 7
Endurance sessions      : 6

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6 February 2012

Bodyweight@session : ~193
Injuries/aches : none
Soreness : Chest and lats ~2/5.

Explosive lower workout.

HANG POWER CLEAN:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
1+2xF@132lbs ( +1 rep )
-Managed to clean 1 rep@132 , failed to catch the other 2.

EXPLOSIVE HALF SQUATS :
3@243lbs ( +11 lbs )
3@264lbs ( +11 lbs )
3@286lbs ( +11 lbs )
3@308lbs ( +11 lbs )
3@330lbs ( +11 lbs )
3@352lbs ( +11 lbs ),  
-Nice and strong and all but I feel i am done with those, I will reduce the load and increase the depth to barely above parallel.
Scheme will stay 6x3 explosive ( controlled eccentric and explosive transition/concentric ).
I will use each week's full squat 5RM as a steady load ( no ramp up ) for the first sessions and see how that goes.

RDLs:
8@176 lbs ( -22 lbs )
8@198 lbs ( -22 lbs )
8@220 lbs ( -22 lbs )
-Took those easy because i didn't do them last week and i have a game on Wednesday , didn't want to kill hams/back.

STANDING CALVE RAISES:
4x6@209( same )

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 6
Lower body sessions     : 10
ME jumping sessions     : 0
Stretching sessions      : 3
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 8
Endurance sessions      : 6

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8 February 2012

Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none

Had the week's bball game today but it got cancelled! 

Arms workout@home:

SHOULDERS LATERAL DB RAISES:
3x10@10kg each hand

SHOULDERS FRONT DB RAISES:
3x10@10kg each hand

CONCENETRATION CURLS:
3x12@10kg each hand

SKULL CRASHERS:
3x12@20kg

WRIST CURLS:
2x20@10kg

REVERSE WRIST CURLS:
2x12@10kg

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 6
Lower body sessions     : 11
ME jumping sessions     : 0
Stretching sessions      : 3
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 9
Endurance sessions      : 6

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11 February 2012

Bodyweight@session : ~195 , fake bw , too much water.
Injuries/aches : none
Soreness : Hamstrtings , VM , glutes , calves ~1/5.

Upper body workout

BENCH PRESS:
8@99lbs (same)
8@110lbs (same)
8@121lbs (same)
8@132lbs ( +11lbs )
-Back to free weights , comparisons are with last time i did them free too.

SEATED ROWS:
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs )
8@200lbs ( +5lbs ) ,  
-3d PR workout in a row. Approaching plateau...

SEATED OHP:
8@77lbs ( +17,5lbs )
8@88lbs ( +17,5lbs )
8@99lbs ( +17,5lbs )
8@110lbs ( +17,5lbs )
-Back to free weights too here , shocking improvements.

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
8@190lbs ( +10lbs ) ,
-Bam, previous PR was 8x187. True 8RM , don't think i can do more for now.

2 big PRs , 200lbs milestone in seated rows , all in all awesome workout.
The bench machine improvements of last workouts had very little carryover to the free bench, unlike the OHP machine that seemed to have big carryover. On the other hands maybe it is the shoulders getting more work on my 'arms workout@home' the lead to the free weights OHP improvements.

You do 8 reps with 50 kg at overhead press?

I can barely do 8 with 35 kg, and that's only the first set. I can't do another 8 with that weight.

8x50kg is still weak as fuck though so we both gotta keep pushing...

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 7
Lower body sessions     : 12
ME jumping sessions     : 0
Stretching sessions      : 3
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 9
Endurance sessions      : 6

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13 February 2012

Bodyweight@session : ~194,5
Injuries/aches : none
Soreness : none

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@121 lbs ( same )
2@132lbs ( +1 rep )
-Good improvements , failed to catch the 3d rep@132 though.

EXPLOSIVE SQUATS :
6x3@198 lbs
-Bye bye heavy ass half squats , welcome barely above parallel @ ~80%1RM.
-Acceleration was great but i can't say whats the ideal weight for those , next time i will ramp my sets from 70 to 90 %.

RDLs:
8@198 lbs ( +22 lbs )
8@220 lbs ( +22 lbs )
6@242 lbs ( +22 lbs ) , ( -2 reps )
-198 was a joke , 220 still too easy, 242 i lost grip so failed to tie my 8x242 PR  

STANDING CALVE RAISES:
3x8@209
-Max load is 209 so i chaged from 4x6 to 3x8 as 6 reps were becoming too easy. Whatever...