This "thread" is an example journal for my "Making Progress - Keeping a journal" blog entry, which uses a initial post TRAINING HISTORY. I included a few months of the TRAINING HISTORY, but only one month of actual training. This is because I only wanted to show my High Frequency Squat Experiment, which turned me bionic.

*** Keep in mind, this was my initial high frequency squat experiment. I would not perform HFSE as I have done in this log. I would instead utilize back squat singles (MSEM) more instead of mostly performing triples. I would also incorporate heavy unilateral barbell lunges instead of squatting on certain days. Chain squatting would only be above parallel, close stance. I would still keep the 18" dj's. ***

Enjoy the insanity. Anyway, on with the show.



GENERAL INFO ABOUT YOURSELF:
- NAME: Andrew Darqui
- HEIGHT: 6'1 in shoes
- STANDING REACH: 96.5" SINGLE ARM
- COOLNESS: Elite Level
- WEBSITE: http://www.youtube.com/adarqui


TRAINING HISTORY!



GOAL HISTORY:

01/28/2009: running VJ: Long term goal touch of 137". ATOW 130" touch. []
01/28/2009: running VJ: Short term goal touch of 132". ATOW 130" touch. [03/08/2009]
03/08/2009: running VJ: Short term goal touch of 134". ATOW 132" touch. []

01/28/2009: weight: Short term goal of 160 lb. ATOW 172 lb. []

01/28/2009: back squat: Short term goal of 315 lb x 1. ATOW 285 x 1 & 172 lb. []

02/27/2009: touch from two step lead in: short term goal of 132". ATOW 129". []



PROGRESS HISTORY:

01/26/2009: back squat PR : 285 x 1
01/28/2009: bball court running VJ : touch of around 131" (video of jumps: http://www.youtube.com/watch?v=O1A8tdfgxkk)
01/28/2009: weight : 171.6 lb.
02/04/2009: bball court running VJ : sick jump, definitely 132", at 170.6 lb. (jump at the end: http://www.youtube.com/watch?v=vKZem0yfL8Y)
02/09/2009: bball court running VJ : very good jump at 169.4 lb. http://i390.photobucket.com/albums/oo345/adarqui/2-8-2009-good-jump-2.jpg
02/11/2009: vertec RVJ PR: 131.5" http://www.youtube.com/watch?v=KsGVRvlivd4
02/27/2009: vertec 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0
03/01/2009: vertec 2 step lead in RVJ PR: 130" touch : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email
03/08/2009: 132 or 132.5" vertec RVJ touch : PR! : http://www.youtube.com/watch?v=933pde0SvTM
03/10/2009: 18" dj's, TIED PR, but tied it 3x! 3x10 hitting 124" each set.
03/13/2009: 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : click watch in hd: http://www.youtube.com/watch?v=qgdfklVEUHk
03/15/2009: full run up RVJ PR!!!!!!!! 132.5" (http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg)
03/20/2009: PR relative strength SQUAT : 280 @ 165 : 1.69 x BW : http://www.youtube.com/watch?v=nPYTKdDnQjE
03/24/2009: PR 18" DJ!!!! 126" touch
03/27/2009: PR DEEP SQUAT 285 @ 165 = 1.72 x BW





FAILURE HISTORY:

01/30/2009: possibly broke finger dunking http://www.youtube.com/watch?v=JxdDVpYXgaU&feature=channel_page
02/04/2009: both achilles achy from rim hang depth drops.. totally stupid dont do that ever again.
02/09/2009: very heavy reverse hypers not a good idea.. back achy/tight from last session.. keep it light adarq you idiot.
02/14/2009: got very sick, killed me..
03/01/2009: hit 130" from a 2 step lead in, but only 131" from a full run up.. i havn't hit the 18" dj's for volume, this is what caused that to occur im sure.. need to make sure im getting my plyos in.
03/02/2009: ran too many 40's, killed my ankle.. dont just run 40's when you havnt build up, fail.. stick with 20's.
03/03/2009: right elbow tendonitis, probably from that shoulder power circuit... way too much velocity, fail..
03/10/2009: left achilles cramped/freaked late at night after 18" dj 3x10.. icing has helped.
03/13/2009: back hurting a little
03/13/2009b: stretched back way too much, making it ache more
03/16/2009: back achy - stretched way too much, left hamstring insertion - 3/16/2009 - old injury - bugging from leaning over in a weird position while typing, left ankle bugging from stretching it... god dammit
03/20/2009: too much stretching of my hamstrings makes them sore, and makes my knees achy.... right lower back hurting from dunking.. started hurting right after.. like it was pulled a little bit.
03/22/2009: injury fail - iso extension ghr kills my right calf



PROGRAM HISTORY:

01/20/2009: DARQ-SYSTEM v 1.0 (ill paste later)
02/25/2009: getting sick pissed me off so i stopped my 1 day on 1 day off routine... ill get back on it if i cant handle my HIGH-FREQ one..
02/25/2009: HIGH-FREQ SYSTEM v 1.0 (trying to make it work, might not work)
03/27/2009: HIGH-FREQ SYSTEM v 2.0c (high freq squat AND high freq plyos)

Posted: Sun Mar 01, 2009 5:24 pm

130" touch off a two step lead in.. PR

131" off a full run up - WTF gahhhhhhhhhhhhhhhhhhhh

see what not doing plyos does to you.. i should have hit 132" ez today dammit

will post vid later..

peace





vid, click watch in hd l0lz.

http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=channel_page

put my short run up jump pr, 131" run jump, and some RFI at the end.. rfi was actually a little slow but looks fast imo.


3/1/2009
- a lttle sore
- 2 step lead in running jump: 130 " PR
- full runup : 131" bleh, no bounce
- some pogo hops
- back squat: 185 x 10
- 2" 20 lb. bar squat jumps x 10
- rfi : 29 in 10 seconds
- single leg glute bridges : 150 each leg
- shoulder crap

Posted: Tue Mar 03, 2009 11:01 pm



3/3/2009

completely dead: lower/mid back, hamstrings, calfs, knees achy, shoulders tight, and right ankle painful from sprints yesterday

12" depth jump: 121" touch, best of 5 reps
18" depth jump: 122.5" touch, best of 5 reps
24" depth jump: 123" touch, best of 5 reps

1 step lead in RVJ: 126" touch <--- happy with this..

squat: 245 x 3

barbell hops (going forward) : 30 lb. @ 30 reps

single leg RFI : 3 x 20e, 1x30e
double leg RFI : 2x30e

double leg glute bridge: 4 x 50

bodyweight reverse hyper: 4 x 25 <-- feels so good on my lower back



i should not sprint more than 20 yards for a month or so.. only 20's.. damn ankle is dying.

peace

Posted: Fri Mar 06, 2009 3:18 am



forget working up to a max, im using squat as stim.. im not supposed to be going max



anyway, forgot to mention this

woke up achy/sore/shitty etc.. but wanted to jump good so i thought about it intensely for a bit.. so in the afternoon i started getting shaky/jumpy/jittery etc.. like if i had taken tons of caffeine (such as when i do this before my sunday jump sessions).. but i didnt take any caffeine whatsoever.

so odd

it lasted all day until 8pm and then it got even worse.. but i had so much pop for how crappy i was feeling.

interesting

pc

Posted: Sun Mar 08, 2009 10:59 am



tonight im supposed to hit 132+".. planned my week around it etc

and im feeling sick again..................

bleh

both times ive started feeling sick, i had visited my mom the night before... she has a cat, maybe it's lowering my immune system because i might be alergic.. but people at work have been getting sick multiple times.

not good..

im still going to try and get it, but by 6 tonight i might be trashed..

peace

Posted: Mon Mar 09, 2009 11:05 pm



achy/sore a bit..

damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.

3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab








here's a summary of what i've done since getting the flu:




high frequency variables:

squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3

verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!


broad jump:
===========
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95

Posted: Thu Mar 12, 2009 9:33 pm



balls/groin bugging me.. could have hit 275 x 1...

BW = 165

3/12/2009:
- deep squat: 245 x 3, 265 x 1
- double leg stiff leg glute bridge: 5x20, 1x40
- shoulder work

peace

Posted: Sat Mar 14, 2009 12:13 am



pr's from today

http://www.youtube.com/watch?v=qgdfklVEUHk

quote at beginning is from bernard hopkins, understand him..

and oh ya im flicking off charliea..


peace