Blog Section > Performance Training Blog
Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
adarqui:
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)
adarqui:
Posted: Sat Feb 28, 2009 4:27 pm
gonna log my workouts again since ive been derailed with back annoying me and getting real sick
im trying to do a high frequency routine right now.. so far so good except for slight knee tendonitis feeling in my left knee..
i somehow feel that if i can perfect a high frequency squat routine i could become bionic.. i just need to fig out how to not get knee tendonitis / back tightness..
or maybe ive just gone insane again.. but i dont think so..
2/25/2009
- so sore, tired, weak
afternoon w/o:
- short run up running jump: 126.5
- 225 x 1, 245 x 1, 265 x fail
2/26/2009
- very sore
- very short run up running jumps: 127 !
- broad jump : two 97's
- vert on jump mat: 27
- squat 225x4
- barbell ankle hops: 20 lb. 2" bar x 40
- barbell quick lunges: 20 lb. 2" bar x 13e
- single leg glute bridge: 35,35,30,30,30 <-- 160 total each leg... hamstrings beat down
2/27/2009
- very sore
- 2 step lead in running jump: 129!
- broad jump: 97
- squat 225 x 5
- barbell back squat jumps in oly shoes: 20 lb. 2" bar x 15
- barbell ankle hops: 20 lb. 2" bar x 40
- single leg glute bridge elevated : 18" box 3x30
- double leg glute bridge elevated : 18" box 3x15
next 3 workouts will have me doing the same thing.. except the barbell jumps etc will be replaced with RFI..
peace
adarqui:
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
adarqui:
Posted: Tue Mar 03, 2009 1:38 am
3/2/2009
- knees not as achy
- 40's in spikes: 1
- broad jump: 99 (PR?)
- squat: 185 x 10 (hard)
- 40's in spikes: 2
- sl 18" glute bridges: 30,30,30,50,50
- shoulder power circuit
will upload the shoulder power circuit crap later..
felt great during sprints etc, then like 3 hours later i get out of bed and my ankle is killing me.. icing it helped immediately.. so i should be fine by tomorrow.. even if im not im doing plyos.. suck it.
adarqui:
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
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