Adarq.org

Thur
Jan 26, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,420x1]
- 370x4
- 320x8

* legs were quad locked a bit/hammered from the heavy paused singles yesterday but surprisingly, i was still strong today. it felt so good at the 350x2 - i thought i loaded the bar wrong. 350 felt like 300.. did 400x1 and i overpowered it easily. decided to skip the 410. 420 is heavish but the plan to skip the 410 was not a bad idea at all. i could have maxed at 440 again today.
* instead of hammering myself with heavy near max singles to get bigger - decided to build more legs with sub-max back up sets. did 50lb deloads.. 370x4 still felt heavish.. probably good for a sure 6, but i have to fight to get 8-10. the 320x8 felt so light, i did double reps per breath. will do -70/-100 next time i do these daily back up sets.. probably tmrw if legs hold up. so max at 420, then 350x6-8 / 320x8-10. eat whey protein in between sets.

^ my squat goal for the year is 500lb full squat at sub 180lb BW ~ 2.8BW.  that peak strength is not going to get me jumping higher.. its the way the 500x1 makes the 440-460x4-6 doable/repeatable/routine... more speed/SVJ practice and i should be in the  42-44"SVJ after i trim back to low 170s..

im focusing more on getting my 60m sprint faster, and to powerclean something decent. getting stronger legs is always a good thing thats why im still doing these endless daily squats.

After thinking about it, I do not agree anymore that jump squats are more quad-dominant. I do not disagree either, though. I would like someone to explain to me what quad-dominance is, what it means and how it can be measured. I realized that I am not really sure about those things and I would like those who regularly bring/brought this up (AlexV, Avishek, adarq, Raptor,...) to explain this to me. My former agreement was stupid.

i had my cycles of barbell jump squats and yes.. they are quad/glute dominant. hours/days after the workout, you feel that your glutes/quads were hammered. simple as that IMO.

Mon
Jan 23, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA

Sat
Jan 21, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* PR on the time it took me to complete the workout.. lol. i could have started with 200x4 already - will try it out tmrw. 200-250-300-350-400.. done. less than 30mins.
* if i feel strongish tmrw and stop again at 400x1, mondays lift might be interesting.

i might have jinxd u when i asked for the "getting pinned vids".. i knew eventually something like this would happen. if it was that easy, (7 week in your case) then everybody would be squatting 4 plates... it just makes taking a 405x5 vid that much more rewarding if you get it.

IMO - you burned out because you are dishing so much effort in getting the x4 and the x7 weights.. there should be a time to focus on just getting the top set of 4, or the multi set of 7.. can't have all at once.

the worst you can do right now is stop lifting heavy. at least single a near max so you still get the form (of lifting heavy) going.
 

Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.

the correct way of doing depth jump - do them so you develop yourself progressively.

- minimal ground contact time is a goal
- max height is a goal

developing yourself progressively doing depth jumps to achieve either a minimal ground contact time or max height means you have to start from something. its always best to start with depth landings. just force absorptions.

- establish a ROM on your landings. ~ 1/4 squat knee bend deep or lower (otherwise known as the athletic power position) with emphasis on really learning to use that ROM of bending knees from a straight leg start to a 1/4 squat while absorbing the landing force silently, quickly and smoothly. you start by doing the absorption slowly and learning to feel the movement. do more low intensity and high repetition as GPP before you add intensity - same ROM, same silent/quick/smooth landings but dropping from a higher box.

- ur legs will eventually develop a bouncy/quad lock feeling.. at that time, you should be able to dish out more power on the explosive jumps following the landings.

cliffs:
- judging how a proper depth jump is by looking at vids of people who are already in a high level of doing them (very quick ground reaction time / high max height etc..) is like seeing a very heavy full squat vid and attempting on doing the same thing without building your work capacity to lift that heavy. we all have to start from something.