Adarq.org

Wed
Sept 14, 2011


Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* mirror of previous day. right calf and right glute a little sore from banging bodies at the post yesterday. didnt really affected anything.
* i am not building fatigue faster than i am recovering.  i lifted 420x1 today with the same effort as i did from the 2 previous days. 10-15lbs over it.  that is a near max paused rep squat workout + some near max / low rep jumping. il try to do 2-3 more days of 420x1 and squeeze in a 430x1.
* did some 8-12reps of isolated calf work too.

Wed Afternoon

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* did another pick up game because i felt like getting more conditioning going.  SVJ dunks after i got a good warmup from the game.

Mon
Sept 12, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 

^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.

Sat
Sept 10, 2011


[135x8][185x6][225,275x4][325x2][365,395x1]

* felt like i only had 5-10 lbs max over the 395x1 to get the rep. got extra fatigue from the jumps yesterday. did not do anything after 395x1.  could have maxed today at 400-405.. will fail 415. will see if getting a good meal and sleep prepares me for a performance overshoot tmrw. did not accumulate too much fatigue today.

good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076

^ yes. i might just be wasting it but as i said, i drink them because they are my cheat meals. i like the taste 

Thur
Sept 8, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][435x0]

* felt good with how the weights were not as hard today. 415 got up explosively but at 435, i didn't have enough strength to complete the lift - starting concentric was not fast enough and i had to muscle the weight midway. slowed down too much and decided to just let it go.
* need 2 light days fri and sat. probably max at 395-415. 420-430 on sunday. i will vid some jump tests on sunday. felt like showing my 2-3" wrist below rim SVJs.
* i could be really depleting my CNS will all these top set failures for the last 3 days.. but IMO, i dont really fight the rep long enough to really overexert myself. daily squats make me feel solid with my form.. its now more on fatigue that gets me pinned.

i have vid at 2008 of a no-armswing SVJ at 28".. thats before i learned to bend lower to really muscle my jumps.. and with a lower squat max.

http://www.youtube.com/watch?v=4vtBctSpBEE

34" SVJ with no armswing coming from a paused full squat position is not really not hard.. considering im downplaying my no-vid,  e-stat, max 42" SVJ..

^ thanks. i can vid that but it really looks like a very slow unathletic jump.

Tue
Sep 6, 2011

Jumps
- SVJ 2 hand dunks

* came back to the gym to play some pick up game for a sweat then do some low volume SVJs dunks. legs are definitely explosive. should have taken vid showing both wrists cleared the rim by at least 2-3inches with the ball for my SVJ 2 hand dunks today. a vertec test would have been nice too.. but nothing i can do about it now.
* will do paused rep singles tmrw up to 415-420 tmrw morning.

^ mega dose of creatine and whey + salmon bellies..

Tue
Sept 6, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][440x0]

* the workout yesterday to prime for today couldn't be any better. this is the best as i can prepare for a near max paused rep attempt. i had a pinched nerve issue at reps 395 and 415 on my right quad. it was more of a distraction and did not really affected my strength. probably threw me off because i wanted to make sure i didn't screw anything up. its started on the concentric of 395 when there were 2 blasts of shocks the came from my right quad. i assumed that because my legs were really bloated with all creatine and fluids and my quads were so 'locked' really good.. legs were hard as wood. some nerve just got crushed. had to really shake the quads. same thing happened on the 415 rep. it will not stop me from attempting my 440x1 because everything (aside from that nerve shit) seems to be doing well. concentrics on the 395 and 415 were strong. there was no pinched nerve at 440 attempt.
* it could have been my overconfidence on the 440 lift.. but IMO, i should have concentrated more on keeping my torso solid. more gulps of air to fill everything inch of space in my lower and upper belly to stabilize core.. damn.. i was strong. legs were strong but i failed the lift. felt more like a technical error. i really should have thought about 'pushing' midback backwards so i don't get caved in. my focus during the concentric was on my legs blasting it up. you can see from the vid that after i almost stalled to a crawl, the barbell rotated forward.
* even though i did not get what i really aimed for, a top paused set of 435x1 is not bad either. i will use a daily repeatable 415-420 depending on how i feel, and will go back to supra max halfs. those 515x2 top sets IMO got me lifting 455x1 in the first place. it trained my midback to handle the weight at that sticking point. it also blasted my SVJ but thats a different thing.
* i am keeping regular rep full squats to sub-max because IMO, im lifting a lot higher percentages of my BW lately.. i don't want to screw anything up by lifting something that i cannot control very well. the 440 that pinned me today did not feel heavy at all.

http://www.youtube.com/watch?v=uGi0lgQX0UE