Adarq.org

Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

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Sun - 2/2 6:30pm
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

Quote from: D4 on May 06, 2012, 11:07:38 pm

Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...  isn't this call prioritization?

you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.

^ typo error there.. just lifted 12:30pm today as a first workout. i get my deep sleep 8am to 2-3pm on work days. on off days, i just sleep post workout 3-4 hrs here and there. edit - yes, i lifted 2:30am on monday.

even with a messed up sleep cycle, i don't have any dark spots below eyes. i get good sleep even if its not the conventional 8+hr straight.

Quote from: entropy on May 04, 2012, 01:25:36 pm

I think you should become a bodybuilder, you'd find it a nice change of pace and it might be fun for a while. Do it for 12 weeks then go back to your training feeling nice and fresh and ready to tackle some new PRs.

I actually had something like this in mind. Not BB, but just lifting weights for a couple of months to get my strength up a bit. Ive done this before, but only to throw better. This time it would be for pure strength gains and nothing else. Could be awesome for a period.

if you are not sure what to do, then this is the best thing to keep you busy. remember, strength gains (even with proven methods) take the longest to develop.

nothing is more helpful than getting the backbone of most of the athletic movements stronger while you procrastinate deciding what to do next.

good luck!

Sun - 1/2 10:30am
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Sun - 2/2 10:30pm
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

Fri - 1/2 4:30am
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Fri - 2/2 7:30pm
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420,425x1]

* got plenty over the 400x1, decided to try 420. same thing. end up going all the way to 425 and stopped there. have enough to do 430-435 with strict pause.

yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?

mostly daily:
back extensions - 135-180lbs 12-20 reps
dips - 30 BW
chins  - 18-20 BW
head supported barbell rows, underhand grip - 12-20reps low-mid 100#
GHR situps - 20BW, 10-16 weighted ~ 30lb

when the reps go down due to fatigue accumulation, i just back off a bit and go at it again when it start to feel good. i used to dip 90# x10-12 but that is just too much stress on my shoulders. not doing those again. just high rep BW to get the blood flowing everywhere and spread the creatine/protein overload. lol

were you turning heads in that new gym or what

usually, i hear a WTF comment when i pause rep 400+lbs without even making a war cry or anything.. i don't really stim myself too much right now, it feels very routine after i've been doing the lifts multiple times a day, daily.

Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.

yes. the bball court also has a big sign - no dunking. oh well. i really plan to not jump much but i'l be here til sunday. need to jump at least tmrw or saturday. can't deload that long. i'l smash that rim early in the morning when nobody is there.

the supersport 24hr fitness is ~ 15min south of SSF.