Adarq.org

Sun 7:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x2x2x2][345x1] torso stabilizing muscles fried from yesterdays 675x10s smith calf raises

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x20

Daily BW Chins
Paused Reps
- x20

* used 345s first on the warmup but after walking back, torso felt jello. deloaded to 315s. easy for the legs but lowerback and everything else that tries to keep my torso upright is just jello right now. did not go 675s on the smith today. did 585s x100 total reps. cannot afford to fatigue my back too much.

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Sun 2:30pm
Oct 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps "-"-
- 585 x20 x20 x20 x20 x20 [6-6-6-2]

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* lowerback felt better this afternoon. might go 385 again tmrw on the warmup ramping. calf raises stay at high volume x100s with 585s. eating more protein to force mass to calves. 17" calves not happening without really using a lot more weight than now and doing the same high volumes.

Now that you're used to having 500+ pounds on your back pretty much every day, does it make the squats feel really light?

yes. i began making my starting warmup sets heavier.. 225-275-315.. even the 315 did not cut it anymore. 345x2 starts it for me now. 

Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

coud u elaborate on the rep scheme here?

does it mean two sets of 20 and then a cluster set of 8, then 6, then 6?

20 total reps made of clusters. a cluster ends when i cannot reach and hold the top ROM. a few seconds of rest and do another cluster.

Wed 6:30am
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30 x20

Daily BW Chins
Paused Reps
- x20

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Wed 4:30pm
Oct 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,405x1]

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume Clustered Reps
- 585 x20 x20 : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20

* legs were strong for the paused rep 405x1. could have pushed 425x1. torso not as strong. still carrying fatigue from the heavy calf raises.

Mon 7:00am
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x0 skipped - rest

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x10

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Mon 4:30pm
Oct 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[345x2x2][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10  : (6-4)
- 585 x20  : (8-6-6)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 x10

Daily BW Chins
Paused Reps
- x10

paused reps help get the ego-lifting in check.. 

(.. just did paused calf raises with 635lbs today.. lol..so much for that plan)

Fri 4:30pm
Oct 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

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Quote from: hyperdunk1 on October 11, 2012, 10:34:58 pm

Hey, what other plyo's did you do that helped you reach 40 svj?  I know you've done depth jumps, but are there any others that supplemented to your training?  thanks.

The best plyo to help him reach 40+ SVJ was 440lbs paused ATG squats.

that and a couple of SVJs here and there worked well.. deceivingly simple.