Adarq.org

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.

Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            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,

Mon
Oct 3, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

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)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

<a href="http://www.youtube.com/watch?v=5g7PtNMpzC4" target="_blank">http://www.youtube.com/watch?v=5g7PtNMpzC4</a>

Sat
Oct 1, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

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

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.