Adarq.org

Tue
Jun 14, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1]

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

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x4

SVJ
- double hand rim grabs + chins x4

* all paused reps full squat warmup to 405. 425x1 was solid. weight felt light on the back and good explosion from the hole. did not expect to lift 440x1 so badly. i exploded from the hole. got up to 1/2 squat depth.. and the mid back gave out. energy leaked and the rest of the concentric was a crawl. momentum came close to a stop at 1/2 squat on the way up, and i stupidly pushed the weight up slowly. not a good idea. should have dropped it. did not really exhausted my legs. just got me overall beat up a lot more than needed.
*all half squats were consistent in depth up to 475. the 495 was not as deep. i did better depth with this weight last time. decided to just use the top set of 495 as a waveload to 425. depth on 425 was spot on. back to 495 and it was high again. if this happened again, it would be wiser just to use a max weight were i can still hit proper depth, and do a slightly lighter set to really get a good ammortization speed while still using a heavy weight.
* did some jump squats again and it felt good. the resistance that my legs were exerting on the landings were very smooth and "loose", and then an abrupt explosive stop at the 1/2 depth. basically, the speed of eccentric was good, reversal was explosive.. jumps were silent. only upper 2/3 of foot was in contact with the ground. did not use 135 (30%) because i might be doing too much for a day. might do it tomorrow if i recover well.
* BW at gym is 182 and 180 in the morning. 425x1 is a repeatable max weight for maintenance. i might just stop there next time. repeatable 2.36BW full squat is not bad at all. 440 is ~ 2.44BW but that weight is not always guaranteed. it messes up with the rest of my SPP training if im not solid enough for that day.
* im not doing my single leg hurdles.. and direct calf work. still have those tools for another time.

Sun
Jun 12, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 8x2, 12x2
- 135 6x2
- 95 8x1

* no heavy lifting today. skipped workout yesterday because i did not recover well from the volume of jump squats. did some more jump squats today and did max at 30%RM waveloaded with 20% but with less volume. jump squats felt good, landings were silent.
* sunday pickup game. 

almost done reading...

thread had good potential until darqui messed it up by telling GOMAD peoples his twig weight. its downhill after that.

Tue
Jun 7, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1][455x0]
- 345x6

Jump Squats - Light + Volume
- 55 8x4 with reset, 8x1 continuous

* BW now in the low 180s. dead 180 empty weight in the morning. 182 at gym. supra max half squat effect felt good on the heavy sets. paused up to 405. all reps felt strong. 425 was explosive and that gave me the idea of 440-455. 440 was also so strong. probably one of the best 440x1 ive done even at this twig of a weight. i had no idea i would fail 455 judging by how 440 was done.
* walk out and eccentric on 455 was solid. the weight did not feel heavy at all. i failed cause my quads ran out of juice. the initial 3-4" out of the hole is probably more from the recoil.. then quads should have taken over. did not happen. got pinned nicely. i took vid thinking that this would be the most awesome 455x1 il do even at this low weight because i just repd 440 easily.
* no quads = no heavy half squats today. that will bury me into overtraining/fatigue. decided to do jump squats instead with 10%RM. its still a half squat depth so training to be explosive in that ammortization depth is still there. need to develop the "skill" of turning it all on at the depth. what better way (right now) to do it than high reps jump squats.
* 30%RM half squat jump squat + full squats seems to be a good combo (been doing that all these years).. but the supra max half squat effect on the full squat heavy singles is also good.

455x1 fail.
http://www.youtube.com/watch?v=dh8xsCm1TPY

Mon
Jun 6, 2011

Jump Squats - Light
- 55 4x2
- 95 4x4

SVJ
- 37-38" x2

* pick up game as warmup to the SVJs, getting to repeatable high 30s now. will do some full squat maintenance tmrw and some light half squats too if i feel like it.
* was planning on doing single leg hurdles but my quads are still beat from the heavy halfs.. took it easy and just did light jump squats.
* BW in the morning is 182lb. i better be able to pause rep 405 tmrw and at least single 425. that would be really good. if the concentric on heavy sets is explosive, il try 440/455 again. 182lb BW puts 2BW at 365. that is not heavy at all.

Fri
Jun 3, 2011


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

#4 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3
- 475 2x1
- 495 2x3

* 2 days rest after the tueday early morning squat workout. felt strong and well recovered. was planning on multi sets of 455 doubles (100%RM Full Squat).  after 3 sets, i was still explosive. decided to go heavier. the 475 was still explosive - i did 2 reps. max at 475 (105%RM) was single only from last time.
* went heavier - 495 (110%) for the first time and it was still not that heavy. did doubles - form was solid / half squat depth was still maintained. even if it did not feel very heavy on the back. the weight really shows that it is supra max when i was doing my walkout. had to really focus on keeping my feet under my shoulders. small steps back, slow and controlled movements. i almost tilted the squat rack forward after i unloaded it at one set.
* did 3 sets of doubles for 495. i should have taken a depth check vid. i was very strong considering its the first time i used 495. i know i was going half squat low because i was looking at the mirror. vid depth check would have been a lot better.
* i was 185.5 in the morning. im getting really lean. i dont eat much if its not my cooking.  5 days out of town = 1lb drop. i still ate a lot of whey to minimize muscle mass loss.
* plan for sat / sun is light full squat with some volume, 325/345 4-6 reps + heavy half squat singles as deloads + jump drills. i ran out of time today to do my jumps because i have work at 7pm. kept rest at 8-12mins between heavy half squat sets. form was still solid after 3sets of 495 doubles. could have done 4-6sets if i had time.

110%RM = 495lb Half Squat. vid next time. weight looks BOSS

angle of knee for me determines the squat..
0 -full
90 -half
135 - quarter.

FLANDER - u suck at taking a depth check pic. 

its a quarter.. could be 1/3 but massive leg is creating illusion of more depth.

Thur
May 26, 2011


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

#2 Heavy Partial Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3 sets
- 325x4 full squat back up set

* stopped at 3rd set of 455. was trying to see if doing more sets will get the form going. the 2nd set of 455 felt better than the first, but rep 2 of 3rd set was difficult for the back. i had to put a lot more effort to keep form solid. stopped there. did vids for depth check.
* 2 reps at 455 was max for today. i will still be able to lift 3-4 reps but depth will be compromised. 2 reps at 1/2 depth is max for today. need to do more of these heavy 455s to get stronger at that depth.
* camera angle is not consistent and the foam i used was even sagging on the 3rd vid. had to rotate pic a bit.
* was aiming to bend knees to 90 degrees.



half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y