Adarq.org

Tue
July 5, 2011


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

#14 Heavy Half Squats - Supra Max 115%update on my supplements:

ive been using a serving 30-45mins before workouts for almost 2 weeks now. got 10 serving bottles for free with my 5lb syntha6...
i had jack3d as preworkout and still have them but NO Xplode just turns my veins into big blood pipes.   

enlarged veins = more nutrients to muscles.. etc.. but ive been warned that a lowered blood pressure will tax the heart more because it has to compensate by pumping more blood to maintain balance... thats why i just use the minimum amount (1 serving) and dont use it for non-workout days.. 

my supp stack now:
- creatine monohydrate
- whey - musclemilk / syntha6
- multi vit
- jack3d / no xplode
- black coffee

main diet
- cow + rice
- fish + rice
- ? 32oz x4 H20
- vegetables + fruits

^  

Wed
Jun 29, 2011

Jump Squats - Light / Wamrup
- 95 8x4

SVJ- 38 x4

* pick up bball game for conditioning and speed. was not able to jump or move as quick before because legs are feeling heavy/tired.

Fri
July 1, 2011


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

#12 Heavy Half Squats / Speed - 90%
- 405 6x2

* warmup full squats felt good. paused 405 was solid, no hessistation and good explosion from rest at bottom. did not go heavier. 425 would be challenging. i feel that the top supra max sets of 495s even if maxed at x2 is still giving my recovery a hard time. i did a squat workout today so i dont de-train to much.
* thought about doing 425-440 x4 with explosive reversals but did not feel very strong. just did some high rep 405s to get form going for a sunday half squat workout.
* the 405 explosive half squats were ok. upper portion of left knee is feeling strained again. not sore, not hurting..it just feels like it was pulled with some excessive force.. like a dropping 405  
* my lowerback is holding its own lately. no soreness even after the 495s last time.

39. no 40 on vids yet.

got repeated 40s at one point but was not expecting at that time to be jumping good so i did not even bother taking vid. il vid it eventually.

bump!

$95 for some decent adidas weightlifting shoes.
http://www.roguefitness.com/adidas-weightlifting-shoes.php

these appear to be the same adidas power perfect 2 dynamicfitness is selling for $20 more.
http://www.dynamic-eleiko.com/

i prefer the gray/black combo.

Tue
Jun 28, 2011


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

#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2

* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.

Mon
Jun 27, 2011

Jump Squats - Light 10% Warmups
- 95 8x1 12x2

SVJ
- 

Calves - Seated Donkey Machine
- 8x2

* bball pick up game and some jump testing at the end. will do some heavy squats tomorrow. not set yet on weather to do high volume of 85-90% full squat, or some more peaking work with supra max half squats.

Sat
Jun 25, 2011


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

#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2

* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs.  il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.

Fri
Jun 24, 2011


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

#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2

SVJ
- double hand rim grabs x4

* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~  2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.