Adarq.org

Wed
July 13, 2011


[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

Jump Squats - Light 10-20%RM
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- Volleyball SVJ dunks 10x2

* i want to play some pick up ball this afternoon so i decided to do my explosive half squats early in the morning.  i was not completely recovered from the heavy monday squat workout, but IMO it shouldn't be so bad because i plan to do explosive halfs up to 440x4 only. i felt tired coming out of the pause on 405x1 and midway up, the bar got heavy. i gave up on the rep. i'm fatigued more that im used too because i rarely fail a paused 405.. skipped the supra max half squats and just did some light jump squats and jump drills.
* will do the pick up ball this afternoon.. probably a set or two of 55|95lb jump squats as warmups. if im fresh enough, il do the explosive 440 half squats on thursday.
* feels bad to get pined by 405. should have just non-paused it.

^ i dont train RVJ, but right now id say a good SVJ +2-3".. max at +4" at one point. vert was in the high 20s when i started and squat strength was up to the high 200s very quickly. took years to get from 315-365.. same as 365-405s..

Sun
July 10, 2011

Jump Squats - Waveloaded Light 10-20%RM
- 55,95 16x1 warmup
- 95/55 wave 8x2 x2

Jumps
- SVJ test 37x4
- volley dunks

* my glutes were sore from yesterdays workout. quads were ok. not stiff. did the jump squats.  a waveload 95/55 is 95x8, remove plates and do 55x8 right away. did it twice today. a pickup game and then vid my SVJ test. i sucked. did more volley SVJ dunks for more jump volume.

^ any supplement that aids in getting your muscles bigger/stronger is geared towards general strength training..  its not solely a bbuilding thing.

Thur
July 7, 2011


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

#15 Heavy Half Squats - 93%
- 425 4x3

* hamstrings a little sore from the non-max 10yrd sprints. did not really affect my full squats. i was strong today. could have had 440-455x1 because 385/405 paused felt light and concentric was so smooth. plan was to stop at 405x1 paused and half squat my way up to 495-525. changed my mind and attempted a 425x1 non-paused but 425 never felt this light before.. so i stopped at the bottom for a good 1-1.5sec and blasted the concentric. mid back caved in a little bit halfway up and it slowed down the concentric because energy leaked. it was not so bad that i had to drop the weight. i just felt like getting 425x1 paused today. not bad. 2.36BW paused squat.
* since i probably burned out with that 425x1 idea, i just decided to do 425x4 half squats so i dont fatigue myself too much. will take a full rest day tmrw and do jump drills on saturday.
* was not able to vid my paused full squat.. it would have been nice but i had no idea id be strong today. sucks.

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.