Adarq.org

Mon
April 25, 2011


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

Jumps
- 2 leg hurdles
30" 8x4
36" 8x2

* did not bother lifting heavy. im not confident with my back yet. did more speed work and a couple of bball games.

Sat
April 23, 2011


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

* soreness in the hamstring is noticeable. full squats the other day DOMd it good. will do speed drills tomorrow

Tue
April 19, 2011

#5 Jump Squats - Light
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8-10

^ first time i started measuring my vert, i'm at 28-30 RVJ max without any jump specific training.. just playing ball.
the how long  part depends on how long it would take an individual to build stronger legs.

Sun
April 17, 2011


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

* im ready for heavy squats and partials again. lower back is healthy. first day after almost a week of no heavy lifting. legs are strong. form is not very solid. i was able to pause rep 385x1 though. it will be a lot better tomorrow. will probably warmup max to 440x1 and do 365 partials. tuesday is jump squats.

^
im already very skinny when i get to 190-192ish. prefer to be at least 192-194. squat weight will come. i really feel that i have enough legs but not enough core to hold the weight in place. upperbody bends on near max singles.

Mon
April 11, 2011


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

#3 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x1
225 2x1, 4x3

Jumps
- SVJ x4

* looks like a repeat of sundays workout. will skip tmrw and give back more time. it is still not 100%, but not really that weak. i was still able to jumpsquat 225s. the walkout/setup for the 365x1 paused rep was not very solid. did not go heavier.

<a href="http://www.youtube.com/watch?v=6wpPk8qk3uQ" target="_blank">http://www.youtube.com/watch?v=6wpPk8qk3uQ</a>

 

Thur
April 7, 2011


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

#9 Heavy Partial Squats + Mini Bands
- 365 4x2

* the 455x1 was quick on the rebound and on the way up. legs were pushing strong. upperback got beat. was not able to maintain upright form. legs probably good for another 10-15lb max but no way it would work if the upperback is not up for it.
* the 365x4 + minibands were quick with consistent depth. will skip another day and lift on saturday.

Tue
April 5, 2011

#1 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x2
95 8x2
135 6x2
185 4x2
225 2x2 4x1

Jumps
- SVJ x6

* i was only planning to go up to 135 but it felt so light, did 185 and same thing.. its not cutting it. still got a decent jump using the 225s. did not do too many and burn myself.
* im focusing on maintaining depth and quick transitions.. a carryover from the partial squats and my form and depth was good even for a first workout.
* added a pause after the landing to really feel the stretch on the muscles on the force absorption. feels like my legs what to recoil back the more i pause it.
* will do more jump squats tomorrow if the bar feels heavy for a full squat + partial workout. more partial 365 x4-6 if i feel strong.