Adarq.org

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.

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.