Adarq.org

Sun
Aug 21, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 20-40%
- 95 8x2
- 135 6x2
- 185 4x1
- 135 6x1

Jumps
- SVJ 2 hand dunks

* 2 non-squat days and im detrained or a little bit fromt he lack of sleep. i had a good 4-5hr pre workout meal. i slept from 9am-4pm saturday afternoon and never really got any sleep yet. worked out at sunday morning ~8-11am after work. i did not feel that tired. just detrained. everything felt 20lbs heavier. would not get 425x1 paused.
* got vids of the 185 and 135 jump squats. upload later. need a nap. did a pick up game and some dunks again. tried doing 2 hand rim grab SVJ without armswing.. still got rim. lol

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

Thur
Aug 18, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - 20-50%
- 95 8x1
- 135 6x1
- 185 4x1
- 225 2x2
- 135 6x1

Jumps
- SVJ 2 hand dunks

* there goes the plan not to go over 405. did 425x1 and it was not so bad. a strong meal 4-6 hours before workout worked well. stopped at 425x1 paused and did heavy jump squats up to 225x2. the 135x6 following the 225s were very explosive and felt really good. il vid it and see how high i get up on repetitive jump squats with 30%RM.
* no pickup game. just did some cold SVJ dunks. the 225 heavy jump squats had a good carryover to the SVJ. first time i did a "cold" 2 hand SVJ dunk.
* will pick up the volumes of heavy jump squats waveloaded to some 20-30%. might max at 60% (275) after i accommodate to this training style. a good target is 225-275 x2-4 waveloaded to some really ballistic 135-185 x6-8. im feeling tightness in my upper knees lately.  when i have this tightness - im actually jumping better.
* skipped the SLDL / rounded back DLs today for more recovery. spinal erectors got bloated yesterday. felt good.

Tue  AM
Aug 16, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jumps
- SVJ 2-hand dunks

* since i really felt bad that i wasted my RM workout by not eating well IMO, i ate some good dinner, watch 2 DVDs and returned to the gym at 5AM. no sleep in between. i woke up at 3pm monday afternoon and never really slept yet. this is a usual routine for me if im at work.
* i felt some soreness on my lowerback but was still strong enough to get up to 405x1 paused without much problem. i would have gotten 425x1 also but will keep top warmup paused squats to 405 for a few workouts and go for another RM attempt next monday. 445x1 max after repeatable 425x1 paused is unacceptable.
* there was an early tue pick up game and i was able to play 1. did 8 straight 2-hand SVJ dunks with just a few seconds in between to set myself. that is one of my good jump drill workouts.

^ thanks peoples

Sun
Aug 14, 2011


[135x8][185x6][225,275x4][325x2][365,385x1]
- 405x1 non-paused

Jump Squats - 20%
- 95 6x3

Jumps
- SVJ 2-hand dunk attempts (no-dunk)

* im always weakest on my heavy lifts on a sunday. its a workout so i dont de-train for a monday. and im usually strongest the following monday. really planned to stop the paused wamrups at 385. did the 405x1 non-paused and it did not get up as fast as i usually do it. i would still make a paused 405x1 but it will take a lot of effort and would probably add too much fatigue.. 425x1 today is most likely not possible. fatigue and my wed-sat night shift work takes it toll. i will build up good sleep and recovery this afternoon, tonight and tomorrow morning/afternoon. sleep, eat, and more sleep and just relax.
* did some jump squats and some jump drills. skipped the pick up game today and SVJ dunks were short. i would still have made some good dunks if i had at least a game or two to break a sweat. this is usually my jump height cold. needed 2-3" more to push the ball down.

Fri
Aug 12, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x1

Jumps
- SVJ 2-hand dunks

* BW consistent now at 176 in the morning. this is the 3rd time this week that i hit 425x1 paused. got it on vid but currently at work so il upload later. the 425x1 today was a littler harder than last wednesday but it was still not that heavy. could get 440/445 even at this level of strong.
* did some light ballistic full squats with 345/275 again. i like the hamstring effect of a dropping 275. it gets it somewhat tight the following day. when my hamstrings are "locked".. it makes it easier for me to acheive full squat depth because IMO, bigger hamstrings to sit on is less depth on my full squat, or it could be that my hamstrings are also getting stronger.
* played 2 pickup games, and did some SVJ dunks. i really thought about adding high volume full squat workouts now coupled with singles of supra max half squats.. but im beginning to like getting stronger without having to go thru the fatigue from the 6-8 reps.
* will upload another paused rep 425x1 with a different cam angle and some more repetitive SVJ 2-hand dunks tmrw morning.  

SVJ 2 hand dunks 081211
<a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>

2.4BW Paused Rep Full Squat - 425x1
<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

not enough warmup no-dunks 
<a href="http://www.youtube.com/watch?v=pQvEdG0QKWA" target="_blank">http://www.youtube.com/watch?v=pQvEdG0QKWA</a>

good job trying to look like a zyzz..

back to squats buddy..

^ lol. yes. it will be very uncomfortable to get rid of a heavy bar when its held it place nicely by a harness. its still a good investment IMO since i believe that the front squat is the best muscle building movement for a strong SVJ. id do it if i didn't care if my collar bones turns blackish.

wonder what would happen if you fail midway up and had to dump a heavy weight.. the bottom part of the harness would dig into your lower abs?