SQUAT!!! SQUAT!!! SQUAT!!! SQUAT!!! SQUAT!!!
ADARQ.ORG ADVANCED PROGRESS TRACKER

Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

---

CURRENT GOALS
till may 20:
170kg squat
225kg deadlift
75kg hang power snatch
90kg hang power clean increased to 100kg
110kgx5/e rfess
30kgx5 chinups
110kg benchpress
90kg pushpress increased to 100kg

MAJOR PR'S/MILESTONES
12/10/2010 - 200kg deadlift
12/26/2010 - 100kg benchpress
12/30/2010 - 147,5kg squat
01/16/2011 - 150kg squat
02/19/2011 - 160kg squat
02/26/2011 - 165kg squat
03/01/2011 - 215kg deadlift
03/13/2011 - 71kg hang power snatch
03/16/2011 - 92,5kg hang power clean
03/18/2011 - 220kg deadlift
03/19/2011 - 140kgx4 squat
03/21/2011 - 166kg squat
03/21/2011 - 137,5kgx7 squat
03/23/2011 - 170kg squat

DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT/BODYFAT
01/13/2011 - 87,5kg
01/28/2011 - 88kg
02/05/2011 - 89kg
02/13/2011 - 90,7kg
02/19/2011 - 88kg
03/03/2011 - 87,1kg
03/05/2011 - 86,9kg
03/09/2011 - 86,4kg
03/11/2011 - 86,2kg
03/12/2011 - 86,4kg/15,2%
03/13/2011 - 85,5kg/14,7%
03/14/2011 - 86,4kg/15,2%
03/15/2011 - 85,8kg/14,9%
03/16/2011 - 85,8kg/14,9%
03/17/2011 - 86,1kg/15,1%
03/18/2011 - 87,2kg/15,7%
03/19/2011 - 86,1kg/15,1%
03/20/2011 - 86,5kg/15,3%
03/21/2011 - 87,1kg/15,7%
03/22/2011 - 87,3kg/15,8%
03/23/2011 - 87,4kg/15,8%

DIET - kcal/p/c/f
03/09/2011 - 3603/239/306/157
03/10/2011 - 3021/211/186/158
03/11/2011 - 3275/241/311/116
03/12/2011 - 3035/202/200/158
03/13/2011 - 3710/217/370/147

EXERCISES & SESSIONS

TRICKING SESSIONS
01/13/2011 - lots of standing backflips, some gainers/corks, good c7, tak9 attempts
02/24/2011 - good scoot-pops, 10min BFs
03/04/2011 - carnival tricking show - good power and height

SQUAT
01/16/2011 - 150kg x1
01/24/2011 - 105kg 6x6 smolov jr
01/26/2011 - 112,5kg 7x5 smolov jr
01/28/2011 - 120kg 8x4 smolov jr
01/29/2011 - 127,5kg 10x3 smolov jr
01/31/2011 - 112,5kg 6x6 smolov jr
02/02/2011 - 120kg 7x5 smolov jr
02/04/2011 - 127,5kg 8x4 smolov jr
02/05/2011 - 135kg 10x3 smolov jr
02/07/2011 - 117,5kg 6x6 smolov jr
02/09/2011 - 125kg 7x5 smolov jr
02/11/2011 - 132,5kg 8x4 smolov jr
02/12/2011 - 140kg 10x3 smolov jr
02/19/2011 - 160kg x1 smolov jr result
02/24/2011 - 137,5kg x1
02/25/2011 - 147,5kg x1
02/26/2011 - 165kg x1
02/28/2011 - 150kg x3
03/06/2011 - 137,5kg x1
03/07/2011 - 137,5kg x1, 157,5kg 2x0
03/08/2011 - 137,5kg x1, 157,5kg 2x0
03/11/2011 - 157,5kg x1, 115kg 3x6
03/13/2011 - 157,5kg x1, 122,5kg 3x5
03/15/2011 - 157,5kg x1, 132,5kg x2
03/16/2011 - 147,5kg x1, 130kg x4, 132,5kg x4
03/17/2011 - 160kg x1, 140kg x2, 140kg x1
03/18/2011 - 120kg 2x3
03/19/2011 - 150kg x1, 140kg 2x3, 140kg x4
03/20/2011 - 150kg x1
03/21/2011 - 166kg x1, 137,5kg x7
03/23/2011 - 170kg x1

DEADLIFT
01/12/2011 - 177,5kg x5
02/22/2011 - 197,5kg x1
03/01/2011 - 215kg deadlift
03/09/2011 - 180kg 3x1 (speed)
03/18/2011 - 220kg x1

HANG POWER SNATCH
01/12/2011 - 57,5kg 3x3
02/22/2011 - 62,5kg x1
02/28/2011 - 67,5kg 3x1
03/08/2011 - 57,5kg x3
03/11/2011 - 70kg x1, 71kg x1

HANG POWER CLEAN
02/22/2011 - 80kg x1
02/25/2011 - 90kg 2x1
03/06/2011 - 87,5kg 8x1
03/16/2011 - 92,5kg x1

RFESS
01/16/2011 - 77,5kg 2x5/e

BENCHPRESS
02/16/2011 - 77,5kgx5, 82,5kgx1, 87,5kgx1, 92,5kgx1, 95kgx1, 97,5kgx1

CHINUPS
03/09/2011 - 30kg x3,9

PUSHPRESS
02/25/2011 - 90kg x1
03/23/2011 - 70kg x1

---

AGE: 22

HEIGHT: 6'2

WEIGHT: 183-187

SLEEP SCHEDULE: go to bed always the same time, always 8h of sleep or more (rare to get less). ZMA when i took caffeine before workouts.

BODY TYPE: used to be skinny, now athletic - always under 10%bf. proportional, but tend to be lower body "dominant"

GOALS: 40inch+ standing vert, 220-240lb bw at none-existing bf, squat 600lb+, deadlift 700lb+, one arm chinups and 2xbw chinups, ... -> just become really athletic, explosive and strong!

CURRENT ABILITY: about 27inch sv, squat 300lb, deadlift 400lb, strict chinup with bw+77lb

INJURY HISTORY: left knee compressed meniscus and other minor stuff 5 years ago, broke left arm 16 years ago and lots of unimportant smaller stuff

TRAINING HISTORY & ACHIEVEMENTS: been working out for about 3 years, wasted over 1 year with FLEX bodybuilding stuff, but at least i always squatted and deadlifted (with terrible form). Started out with 70lb squat and 100lb deadlift - increased to 175lb squat and 220lb deadlift. Then i did Westside For Skinny Bastards 3 for some months and after that some selfmade plan and (unfortunately) switched to box squats - box squat 260, dead 350. Then 6 months of 5/3/1 - box squat 292lbx2, dead 380lbx2.
After that time me free squat was terrible. I started doing a new program from John Cortese as a tester, but after 5 weeks i injured my ankle and had to stop - free (not even parallel) squat 303.
Then i started training on myself again and did just what i wanted, Chaos&Pain-style! I switched to more of an oly style and deeper squat and could do 300lb and deadlifted 400lb. Then i did 3 weeks of Smolov Jr Squat Routine and at the end i squatted 95% of my previous max (300) for 10 sets of 3 reps. Tomorrow i'll test my new max!

2004-2007
June 2008

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Did Smolov Jr and no upper body training because i wanted not to distract from my squats. Now i restarted upper body lifting and did one deadlift session 3 days ago (could pull 375 easy)

BRIEF OVERVIEW OF CURRENT DIET: High protein, high fat, low carb. cheat window/refeed every 3-4 days. carbs only after workouts. most calories after workouts. In fact a big mix of Chaos&Pain, Leangains, Carb Back Loading, Warrior Diet and Paleo. Processed food only on cheat windows and a carb drink pwo. i dont eat vegetables, i havent my whole life and i tried to eat them but i really cant. i love fruit and meat. I supplement with Whey and a multivitamin/mineral. For hard workouts i supplement with caffeine, tyrosine and taurine - im very sensitive to caffeine, over 200mg at about 3pm and i cant sleep till 3-4am.

IMPORTANT ACTIVITIES: Im currently tricking thursdays, but i keep volume low and at the moment just work the basics and try to maintain my skill.

I have done an Assess&Correct assessement and im doing the corrective exercises as part of my warmups and i also have to do a mobility session every day (i really should do it - reminder to myself!). For the next few months i wanted to focus on unilateral lifts to increase my unilateral hip stability, dramatically increase hamstring and core strength and from there start working on my reactivity and RFD. In about 6 months i want to be physically better prepared for when it becomes summer and i can trick more often.
This is my homegym:
<a href="http://www.youtube.com/watch?v=jK8SRyc2QIQ" target="_blank">http://www.youtube.com/watch?v=jK8SRyc2QIQ</a>

I would like to know how you would program my training from here on. I should mention that i like to train with daily maxes and high frequency and high volume - i would train all the time if i could!


Notes for myself:

Lower body
Strength Bilateral

• Deadlift
• Frontsquat
• Squat
• Pinsquat

Strength Unilateral

• RFESS (Rear Foot Elevated Split Squat)
• Walking Lunges
• Lateral Squats

Power Bilateral

• Jumpsquat
• Hangsnatch
• Hangclean
• Bandsquats
• Banddeadlifts
• Swings

Power Unilateral

• Lungejumps
• Sledsprints

Reactivity

• Sprints
• Pogos
• Depth Drops
• Depth Jumps
• Hurdle Hops
• Donkey Pogos

Upper body
Strength Bilateral

• T-bar Row
• Barbell Row
• Chinups/Pullups
• Dips
• Benchpress
• Pushpress
• Military Press

Strength Unilateral

• One Arm Dumbbell Row
• One Arm Dumbbell Benchpress
• One Arm Dumbbell Press

Power

• Sled Row
• Powerjerk
• Clap Pushups
• Clap Chinups/Pushups

Core
Anti Flexion/Extension

• Dragon Flags
• Rollouts
• Hanging Leg Lifts
• Lying Leg Lifts
• Offset Loaded Squat

Anti Rotation

• Landmines
• Half-Kneeling Cable Lift

Anti Lateral Flexion/Extension

• Human Flags
• Palloff Overhead Press
• One Handed Farmers Walk

Misc

• Turkish Get-ups

• Farmers Walk
• Different Carries
• Hill Sprints

*bolded exercises are main focus for the next time

pretty sick progress





diet looks good, sleep looks good, work ethic is definitely good.

as for high frequency/daily maxes, that can be done, but adding in high volume to that equation will cause a problem. If you like frequency that much, and want to phase in upper, you could actually do something similar to what i've been doing recently:

Day 1: optional power/reactive work + upper (push and/or pull)
Day 2: optional power/reactive work + lower (squat emphasis, unilateral assistance)
Day 3: optional power/reactive work + upper (push and/or pull)
Day 4: optional power/reactive work + lower (deadlift emphasis, unilateral assistance)
repeat.. throwing in rest days when needed.. for example, can throw in a rest day after day 4 every time, or throw them in throughout the rotation when needed.

As for lower body, a session could look like:
- WARMUP
- OPTIONAL POWER/REACTIVE WORK
- SQUAT: Work up to a heavy non-psyched up single, rest 5min, 3-5x10
- UNILATERAL: 3 x 3 each leg

same could be done for deadlift, but volume would be 3-5x5 etc..

This would work in ~4 week blocks, then you'd need 1 week of a deload, you could then either repeat that block or transition into something which will peak out your RFD, ie, MSEM lifting (heavy singles, ie 2 sets of 4 singles at 90-95% focusing on max power from transition through completion of concentric).. You could hit that block for 2-4 weeks also.

So, block 1 = volume frequency, block 2 = repeat block 1 or go into block 2

I would start every session with RFD work, unless you feel very drained.. Power work for upper would be oly's from hang if you're good at them and/or med ball work. Power work for lower would be jumps, 30% 1RM jump squats (4-5x3). Reactive work could include any of the following: MR halftuck jumps, MR pogos, MR bounds, RFI, short sprints, quick lunges.

Sounds like you might respond well to that kind of rotation of blocks.. the idea is:
block 1 = concentrated strength/volume stimulus, which will add lean mass, strength will have its up and downs during the block, but this strength will be expressed more so in block 2
block 2 = high frequency low volume block, focusing on peaking RFD

if you loop those two blocks, block 1 primes block 2, then block 2 primes block 1 when you cycle back through.

your thoughts?

peace man

@dmarrone: John is really a nice guy! And thx, i love my gym haha. Just need Farmers Walk Handles, trap bar and som other smaller stuff...

@adarqui: That sounds good and is similar to what i thought of.
I like to keep sets high and reps low on squats. Deadlift is more "sore-lift". I can squat every workout without getting sore but if i deadlift once i get sore as hell. Heavy highpulls or jumpshurgs dont leave me that sore, so i did more of those but increased my deadlift nonetheless, so it seems to be working.

How would you progress volume for the jumps and reactive work? I feel like i need to develop more ankle stiffness first before incorporating high intensity reactive jumps...

Btw, i tested my squat 1RM today:
<a href="http://www.youtube.com/watch?v=zPhEeTQHrqw" target="_blank">http://www.youtube.com/watch?v=zPhEeTQHrqw</a>
As you can read in the description, i really lost my focus before the 150kg attempt... i really think i could have done it, damnit!
And excuse my reaction, but i wanted a 150kg squat for over 2 years and i almost got it

I really like that ghr setup you do. Smart.

Where are you from?

absolutely ridiculous vid, really big PR man & the intensity was insane.





well you can incorporate low level reactive work almost daily, the best exercises for ankle stiffness are:
- MR halftuck jumps, MR pogos
- short sprints
- high speed jump rope intervals, high speed RFI (line hop drills)


Mr tucks & MR pogos will be more intense than the other two, but they are definitely worth incorporating right now.. You don't have to go MAX effort on them initially, just feel them out and stay submax.. eventually on both of those you want "max height with minimal ground contact time".. Both of those can be done for 5 x 5, MR tucks you can go higher using 5 x 10+.

As for sprints, anything in the 10-30 yard range is great for RFD/explosive strength and still hits the ankles hard.. 10 x 10 yard sprints, 5 x 20-30, etc.

RFI line hops can be hit for 20-30 contacts each side, max intensity, sets vary.. best to feel those out as you do them, you can get anywhere from 3-10 sets in before you feel toast.. They can be done double or single leg (only do one variation in a workout for now), either one will "burn you out quick", so i'd go 3 sets each of double linear, double lateral (double linear = forward to back line hops double leg, double lateral = side to side line hops double leg).. i'd do the same for single leg, 3 sets each leg of lateral and linear.. you need real good rest times in between those sets if you go all out, we're talking ~3min.

If you just focus on one drill, you can rotate through those drills basically daily.. one drill a day done with quality in mind. The best gains in stiffness come with improvements in overall strength & a higher frequency of reactive/explosive work, done with quality in mind not quantity, so near-daily reactive/explosive work.

More advanced exercises would then be double/single leg bounds, depth jumps, and longer sprints (~40-60m).

looks good, but i'd go with some set x rep ranges for the power stuff initially, to make sure you don't really fatigue yourself:
short sprints: 10 x 10 yards or 5 x 20 yards
MR halftucks: 5 x 5-10
MR pogos: 5 x 5

- squatjumps / power-highpull / jumpshrug / t-handle swings - 3-5 x 3reps  = GOOD i normally prescribe 5x3, 3-5x3 = perfect though.


i'm wondering a bit about this, "- squat / frontsquat / deadlift / RFESS - 5-10 x 1-3reps"

5-10 x 1-3? 5 x 3 would definitely fall within the doable range, 10x3 just prepare for some fatigue on that.. i wouldn't use 10x3 very often.

looks good though.. for squat/front squat/bss etc, 5-10 x 1, or 5 x 3 would be good.. not in favor of 10x3 very often (when lifting "near maximally").

peace man

Nice. Where in Germany?

I live in Denmark, but my dad lives in Berlin.

Nice. What do you plan to study? Or what are you studying?