Adarq.org

Mon 7:00pm
Feb 18, 2013 - Planned Deload. Vacation. Cancun Mexico. Day 1/4

Smith Machine Squat
275 x2 x4 x4

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 x10

Calf Raise
- BW x20 x20

* 275 smith squats - this is all the plates that the gym has. used the 2 pieces of 5lb to raise heel and just did the workout in my chucks. workout not serious enough to use my adistars. bought them though. smith full squats did not feel very weird and is good enough for some form of recovery lifts.

Sun 1:30am
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* worked OT for the sat night 7pm-8am. did not lift after work, not even at home. the single night shift drained me a bit. slept 8-1pm and went to gym for the warmup workout. the weights felt lighter than most morning workout and thought about going 405+ at some point. 1st 405x1 felt at least 15-25lbs heavier like always for the 1st workout of the day. saved the top set for later.

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Sun 8:30pm
Feb 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x0 | leg press. rest

* doing more hamstring static stretching post workout. long holds with the 425s are tiring my hams. i can feel them pulling on my lower back when i'm fatigued. little strain on my lower back. just annoying, and nothing close to an injury. 455x1 got up routinely again.

Seemed to get through the sticking point a bit easier than the last vid you posted.

I cannot wait to see what your vert is going to be like.

Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!

concentric is very smooth if i don't come to a complete stop at the bottom. it will still look a pause rep form certain angles but i don't really get to a complete static hold. i do these most of the time for the top 455, but was able to get the same weight from a complete stop. noticeably harder but still got it up.

i'm not doing any high intensity jump drills. i'm good with 10-15% jump squats and 2-hand SVJ dunks.

this is my daily top warmup ramping set before the backoffs for the 6th straight day at low 190s BW (and without a leaning diet yet)

not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.

i will vid this weight whenever i can because its just awesome to look at. 

455x1 6th straight day
<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>

Fri 6:00am
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 rest

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press. rest

* 405s were very heavy this morning. i made the workout quicker than usual because of a morning meeting but i still got at least 5mins rest for the top sets. the concentric was like a 455x1 coming from a strict pause without the torso lean. must be the 425s yesterday. i really took my time at the pause yesterday. i'l be stronger later. i'm always better in the afternoon when the morning sucks. strong post workout meal and lots of sitting down for classroom training today.

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Fri 4:30pm
Feb 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* 455x1 top set for the 5th day. it was not as easy as yesterday. the lack of a midday sleep is catching up to me. 425s backup paused singles were very strict and controlled. planned to do 4 singles but lost interest in anything after the 2nd single. will get more rest and sleep and lift better tmrw. i can have my midday nap tmrw.

Wed 6:30am
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x0 - leg press busy. no worries here.

* 315 1st rep already felt very easy today for a cold morning coming from a lot of sleep. 9:00pm-1:00am-5:30am. will try and maintain the 455x1 top set later but will not go for a strict pause if i don't feel very very strong. do not have night shift work for classroom training this week. will use the midday lunch break to get my sleep. i don't eat midday anyway.

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Wed 4:30pm
Feb 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,455x1 BW 192-194lb
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495 x20 | leg press

* did the 455x1 top set with a stricter pause this time. concentric did not look as smooth/effortless as yesterday but i still made it up. this pause is not the same "i can pause all i want, and still get this thing up with no form colapse".. thats maxd at 425s right now. anything more the 425s with a total momentum kill will get my back beat.. it will still go up but i will break form at some point.
* i'm maintaining my weight right now at 192-194lbs. i'm not really pushing my top set anytime soon. i want to get at least 4x the 425s a day with enough recovery to still lift the 455 the following day. happy to get this top set consistently.

I say this with caution because I don't want to start this debate all over again.  But KF's experience with his squat bringing up his vertical jump comes with a high-bar squat.   You have increased your low-bar squat.  I don't want to bring back age old arguments with Steven Miller (if I recall that guy had some ridiculously high squat numbers paired with a comparatively poor vertical leap...)  or have someone start quoting Rippetoe.... but the lifts are not identical. IMO Greg Everetts book makes a good case for the better utility of high-bar squatting... but even if you are a low-bar disciple you have to realize the lifts are simply different and are one more reason you can't assume KF's experience will mirror yours.   

KF increased his high-bar olympic squat without sacrificing much speed whilst putting in a lot of practice in the standing full-squat vertical jump, and coming out with a net weight loss.  I don't believe he is the genetic outlier.  Most people could get somewhat comparable improvements using the same method.   However, you won't necessarily bring up your speed (something that's important for frisbee?) or increase your running DL vertical jump or SL vertical jump;  All goals you seem to have.   

I'm obviously a believer in the high-bar squat; in fact in some cases, I'd rather have athletes squat high-bar above parallel than low-bar squat.  The form for which you can squeeze out the most poundage (see kipping pullups) is often the form which will translate the least other movements.  While I am sure there are lifting coaches who know more than me who advocate the low-bar squat; all I know is I have seen a whole lot more people with big low-bar squats and poor vertical jumps, poor speed, poor pulls, poor dead lifts, poor front squats, etc than I have with the high-bar squat. I don't come across people too often who have added 100lbs to their high-bar squat and have stayed really stagnant in everything else.   Just anecdotal, though!

My biases aside, you might consider switching up your squat form just to have a break from squatting.  Some front squats or pause squats might be good to incorporate. 

Additionally, you said you only had 15m to bound?  I hope that doesn't mean you plan to do bounding on a basketball court or concrete.  I strongly advise you to do maximal effort bounding on a basketball court for a long duration of time and will just flat out ask you to stay away from concrete.  Bounding looks easy but it is hard.

yes.

Hello

I introduced myself already so now I'll show you some of my dunks. Still looking for some power and I know I can do this with regularly work which I didn't have last year because of injury.

Here's my youtube channel http://www.youtube.com/user/maverickdaw?feature=mhee

and there you can check one of my last dunk session. My older videos before injury / lower rims and many others you can see too

<a href="http://www.youtube.com/watch?v=_IDAlw-BEV8" target="_blank">http://www.youtube.com/watch?v=_IDAlw-BEV8</a>

impressive jumping.

if you want to lessen the stress to your knees from the jumps, hang on to the rim after a dunk for a few seconds so you land squared and only from a 30+ drop.