Adarq.org

Wed
April 13, 2011

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

#4 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1, 8x2
185 4x2

Jumps
- SVJ x4

Sprints
- 10/15 yards x8

* lowerback getting better but not yet time to load heavy. i noticed on the 275 warmup set that i was pushing from the front part of the feet alot more.. bodys compensating for a weak pchain. did not even do 325.

Sun
April 10, 2011


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

#2 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x2

Jumps
- SVJ x4

* lowerback still not fully recovered. will do more jumpsquats so i can still train explosively without really aggravating my back.

Sat
April 9, 2011


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

* lower back got stiff after the 135 warmup set. still unrecovered from the heavy 455x1. did not do the planned partials for today. i tried to walk out with the 405x1 but unracking / setup feels weak already. did not even bother bending knees. a failure for sure.
* did 2 sets of bent back goodmorning with just bar to get blood flowing good on lowerback. kept the weight in the upper 2/3 of feet to get the lowerback doing all the work. minimized hamstring pull. felt good. i should be a lot stronger tomorrow if my lowerback recovers well.

ya sounds like he's ready to massively change it up though & do some weird shit.

keep improving your partials kingfish, get diesel on em`... oh and jump/sprint.

i will aim to get quick partials on 405, but before i add more to 405, il make sure i can full squat it at least x5. its full squat ramping to 455 i guess.

^ i was expecting improvements in my SVJ using partials by training my RFD at the jumping angle.. im just surprised that for some reason, the full squat got better too.. i dont think it will apply to everybody, specially those who haven't done a lot of full squats to begin with.

now that i have the partial depth pretty much covered, il add it some volume of barbel jump squats as deloads.

Sat
April 2, 2011

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

#6 Heavy Partial Squats + mini bands
- 325 4x2, 2x1

============================

Sun
April 3, 2011

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

#7 Heavy Partial Squats + mini bands
- 325 6x2, 8x2

Jumps
- SVJ x6

Mon
Mar 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#4 Waveloaded Heavy Partial Squats + mini bands
- 325 4x1, 6x2, 8x1
- 365 2x1
- 385 2x1
- 405 2x1

Jumps
- RVJ x8

* 325 getting faster and faster. upperback now 100% recovered. not busting it again. almost 4 weeks of aching.
* RVJ felt really good. not yet very fast on the approach but at least im not slowing down anymore noticeably. first jump was almost palms to rim..
* im still trying to make sure i dont burn myself out with the volume of speed partial squats. i could have easily made 8x4sets but that might make me fatigued for the rest of the week. im already accumulating fatigue more than usual. 405x3 would have been all out right now. i was just happy to get a paused 405x1 today. by the way i was liftting the 275 and 325.. i thought 365 would have been the heaviest for today. then my legs woke up a little more.
* tmrw is more RVJ/SVJs will vid the RVJ is the gym is not packed. wed is another speed partials. my hamstrings are more sore than usual, probably due to the RVJs and sprint warmups.

Sat
Mar 26, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#3 Waveloaded Heavy Partial Squats + mini bands
- 325 8x1, 4x2
- 365 2x1
- 385 2x1

* not detrained on the full squats but fatigue from yesterdays lifting made the lifts hard. 405x1 was not paused. workout following the un-detraining lifts the day before is usually very easy.. could have 405x3 paused if i didnt push yesterday..
* the 325 is getting better and 365 / 385 gets to proper depth now. no need for pin squats. reversal is not yet very fast with >325s.
* tmrw is lots of drills, barrier jumps, pick up game and a few svj. i will use the jump tester again after i reverse 385+ with respectable speed.