Adarq.org

Wed - 1/2 Morning
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2

* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1

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Wed - 2/2 Afternoon
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

I disagree with the analysis above. A few points:
1)While indeed an individual with lower limit strength may jump higher because of exactly what is shown ( the explosive trained one is stronger at the 0.2 seconds that a VJ takes place ) , we do NOT know ruso's curve.
2)This figure it evidently ( and imo deliberately ) wrong because the heavy resistance trained person's limit strength is ~20% bigger than the untrained one's and ~10% bigger than the explosive trained. Redraw the heavy resistance trained curve so that the peak strength is 2-3 times higher than the untrained force and put the explosive trained curve somewhere in the middle. Even at 0.2seconds the heavy resistance trained force will be higher than both others.
3)I hate that myth/obsession with ballistic training. Heavy resistance training is always made look like it's all about squatting power-lifting style with 8 seconds grinders, that is not the case. The truth is that lifting heavy for low reps while maintaining jumping efficiency will never fail. I don't bash explosive work , i implement it too , but it's just a helping tool , not the solution.
4) kingfish!!!

Yes. Explosive heavy squats + jumps is the simplest and most effective training for the standing jump... that and a solid diet... u cant really mess that up. 

just remember that on the full squat.. you explode with all you got at the beginning of the concentric.. and let that momentum carry you to the lockout.. if u hand to grind.. you're using too much weight.. if you're sub 2BW.. you need to eat more cows.

^ i just posted his latest vid.

Mon - 1/2 Morning
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* 425x1 was not so bad. felt like i still have 10-15lb reserved. stopped at 425x1 and will go heavier this afternoon.. 445-450ish.
* back up paused front squats singles at 325 felt really comfortable now. will go 340-350 later if i feel good.

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Mon - 2/2 Afternoon
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325x1
- 345x1

* did not feel very strong after the midday sleep. stopped at 425x1 and did front squats.
* daily dumbell shoulder press now at 60-80 x4-6. getting thicker deltoids should help the front squats feel less painfull on the shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1     1x3    
              345            1x1

^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

Sun - 1/2 Morning
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1][425x0]
- 325 0x0

* could have gotten the 425x1 paused if i attempted it again. was not that weak on the first failed rep.. just did not have good explosion from the pause and did not want to use too much effort grinding the rep. did not want to use too much energy trying to push it this morning when i know id lift it a lot easier later. just used this morning training to get legs ready.

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Sun - 2/2 Afternoon
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

* strong post workout meal and 3-4hrs resting/shower. back to gym at lunch time. 425x1 was not very explosive. stopped there. back up front squats still resting at 325s - not very difficult this time. shoulders starting to feel stronger.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1    

^ been 170 dry weight for months now. 174lb wet weight.

Thur - Morning
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* slept 6am-12pm. did my morning training. 45min session. 425x1 was not heavy. lifting this again in 5-5.5hr from now will make it feel lighter by 20-30lbs. probably go to 440 again depending on how sharp i feel when i wake up again later. repeatable paused reps doesn't get my VMO area tender. i still put compression wraps on my right VMO area while i sleep. compression makes me feel like im recovering faster.
* front squats kept light at 325. still resting the shoulders, wrists and everything else that get hammered while trying to keep the weight in my front shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
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Thur - Afternoon
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x2][300x2][350,400,425,440x1]
- 325 0x0

* 440x1 was max for today. need more recovery. will take it light the next couple of days. no back up front squats. shoulders are tired. did some this morning so that should take care of the daily lift.
* did not get a nap between the workouts today. ~ 5 hours in between the heavy lifts. tried to sleep but the 6hr morning sleep was enough. il probably get more tired later but nothing another deep sleep can't fix.

^ 450 lbs looks like a tank. 455 looks a lot more awesome.

Tue
Feb 28, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
- 345 1x2

* i don't know why but it seems that getting rid of the higher rep back up (non-paused reps using 375) a few days ago got my strength overshooting at the moment. the 400-425 felt light again. 435 was not as explosive but definitely repeatable on a daily basis.
* i will get 440-445 this afternoon after a good 4-5hr midday nap and a strong post workout meal. probably back up a bit and not go all heavy.

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1
              340            1.1
              345                      1.1

Sun
Feb 26, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* not weak but not very strong either. spot on for a daily strength maintenance lifting. back up sets now dedicated to x1-2 front squats.
* aside from the sprinting drills, i will train for a high 200/low 300 powerclean in the next few weeks. if my daily front squat is 325, il try to go for 50-75% of that on the the powerclean ~   150 to 240 as long as i maintain strict form. max powerclean goal is 315lb.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1