Adarq.org

Wed Oct 19, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

Paused Front Squats
[150x2][200x2][250x1][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420

* changed warmup weights/reps. started front squats to get form going.
* will add volume of paused front squats to thicken my shoulder/clavicle area that receives the bar. will also do some ballistic/speed front squats. these are my preparation for cleans that i will add also at some point. the 250x1 front squat did not feel any different on my legs compared to a 250 back squat. its my front delts that are in pain - needs time to get used to it.

Mon Oct 17, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 -

* got good rest/sleep and did the lifts at ~ 3pm. the 410/430 did not feel that heavy even though my quads were feeling sore this morning. i was a little worried that i might only make it up to 420 judging on how my legs felt this morning. i can lift 420 even if im feeling crap, as long as im not sick/injured.
* did the 440x1 smoothly. form was perfect.
* did a quick pickup game and some low volume SVJ dunks afterwards.
* week 8 is my final week of ramping singles. i will change things up a bit after this. not really sure yet what to do but i might just stick to 400-410-420-430/440, then some light back up sets of front squats. will add the short sprint workouts too for coordination.
* i do not feel like deloading on my 8th week to get a PR day of >440x1. if i can do repeatable 420-430 daily.. id consider that a good improvement already. no need to stress out if i dont get anything over 440.

here my blood pipes at 170lb / sub 10%BF, 6-8.4% caliper if you believe in that

thanks for the quick reply lance.

it might seem like my p-chain is not getting as much attention, but believe me, its getting its share of abuse. i do a lot of 135lb weighted back extensions with a low pad / straight back - putting the dynamic work on the hams/glutes. i do 8-16reps of those consistently and only cut back when i feel some doms starting to build up.

at some point soon, my training will involve lots of front squats, power cleans, increased sets on weighted back extensions. speed will be from sprints / broad jumps. some maintenance paused full back squats / SVJ dunks here and there.

i will not disclose what im training for, but as long as i hit those numbers i listed.. 2012 will be a good year. 

Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen 

Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.

^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it. 

Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.