Adarq.org

Sat
May 7, 2011


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

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups
- 12x6 continuous.

* all full squat warmup reps are paused. not bad for 2 day rest. 325x6 was to get some more form going. it was not as easy compared to when i do back to back squat workouts. no back stiffness even after some heavy singles last workout. its really the high volume heavy partials that got me.
* also, i noticed that i get wobbly / unsolid on the unracking and setup on heavy reps not entirely due to the back stiffness i had a week ago - the nike romaleos are very sticky that i had to lift my foot to step backwards, in the ironworks - i only slide my feet backwards without really putting all weight to a single leg.
* single leg hurdles are improving. will probably increase intensity a bit next workout by increasing distance between hurdles. im getting the plyo bouncy feeling back, even only after a few workouts with the single leg hurdles.
* did the unconventional squats as warmups then explosive work afterwards.   

Tue
May 3, 2011


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

#13 Heavy Partial Squats + Mini Bands
- 385 2x4

* did the partials after the warmup singles. 365 full squat for loosening up. form was not very smooth for the full squat coming from sets of heavy partials. i was slowing down more on the 1/2 squat depth even though i know im going for full. could have made 365x8 but didn't want to push too much specially coming from heavy singles.
* will do hurdle drills tomorrow. singles and some double but more on singles.
* my back can probably take another 10-15lb for 465-470 max but that will really round up the upper/mid back. legs have no problem with the weight. took vid even on a busy tuesday morning. i will not be able to lift 455 anytime soon because i plan to hit the x8 with 365-385.. those will take me to fatigue mode.

440x1, 455x1 BW 188lb
http://www.youtube.com/watch?v=FM4eSAmTQMw

Sun
May 1, 2011


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

#11 Heavy Partial Squats + Mini Bands
- 365 4x4

Hurdles
Double Leg
- 30" 8x2
- 36" 8x2
Single Leg
- 16" 8x2

- sunday bball games also.
- im back on the partials squats with mini bands. it felt good. back was solid. did not do too many reps and risk breaking something. could have done 385 x4 but decided to save it for the next partial workout.
- double leg hurdles getting better. a few more of these and il up it to 42". first time going singles in preparation for bounding. i suck. cant believe i can jump squat 225lbs but struggled doing consecutive low single leg hurdles. bad reps had my knees caving in without control. i was trying to do consecutive jumps but on some reps, the jump doesn't happen because the absorption is really bad. need to do more of these also.
- the x8 full squats ive been doing a lot lately to unstiff myself is giving me some serious cardio / conditioning workout. first time in months that im not 190lb. took my weight after the workout at 188lbs. i dont feel weak so that should be ok. i still prefer to be in the low 190s.. will build up squat again using x8 reps and some serious protein overloads.
 

Tue
April 26, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x3

* deep tissue massaged my sore lower right spinal erector using a barbell. found a way to lift without letting a sore back hold me back. controlled slow eccentric making sure the back stays upright all the way. downside is almost no bounce assistance from the hole as the speed of decent gets too slow. all warmup reps are paused and the 8 reps had some bounce assistance but not much.
* no jump drills. will do it tomorrow. i could have done 365-385 x8 if nothing is broken.
* will still use the heavy partial squats + bands with less total reps this time. add single leg hurdles and eventually some double leg / single leg bounding. hurdles for warmups feels good.

Sun
April 24, 2011

Sprints / Jumps
- bball perimeter x8
- hurdles 30" 8x4, 36" 1x4

* some drills and the usual sunday bball pickup games.

Thur
April 21, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 275 8x1
- 325 8x2
- 345 8x2

* back starting to feel stiff from all the heavy partials and jump squat.. decided to do some moderate load / high volume full squats to loosen it up a little.
* did not do any jumping today. just a quick squat workout before i went to work.

Mon
April 18, 2011


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

#10 Heavy Partial Squats + Mini Bands
- 365 4x1, 7x1, 6x3

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

*  i thought i was really going to be strong but at 425x1, my legs were not very solid on the walkout/setup. eccentric was controlled but the concentric was not fast enough compared to the day i nailed the 455x1. i will fail the 440x1 today. the 405x1 is paused.
* tried to do 365x8 but changed my mind in the middle of the set. i still have to workout tmrw and wed. dont want to get too fatigued.

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.