Adarq.org

Tue
Jan 11, 2011

Jump Squats
[55x6][95x6][55x8][95x6][55x8]
- 135x6-8 / 55x8, 4sets
* 1rep = 2 jumps

Jumps
- SVJ, 3step VJ x 4-6reps. 2-3 sets

* first time i used 135lb (30%RM) for jump squats. i was expecting to reset after landing but turns out i can rhythmic jump with it.
* 1 rep on jump squat equals 2 jumps. it gets hard to track reps after 10 reps if you count 1 rep a jump. jumps happen fast. focusing on quick transitions on the heavy reps and after i got really warmed up.. i focused also on jump height + quick transitions on the 55lb sets. worked really good. will vid next time. looks like i was getting 18-24" max SVJ with the 55lbs.. lol.
* thats a lot of jumps but i was not really burned out after the squat jumps. svjs were 2 hand rim grabs ~ 30-32", and the 3step maxed at ~ 37". half of red box. there is a black foam protection thing at the side of the rim i always use for my jump practice. i was touching 2-3 inches above it max.  i did the svjs last thats. jumps begin to suck. called it a day

Sun
Jan 9, 2011

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

* 5 days of full rest from mondays volume loading. legs fully recovered. legs did not fire nicely. felt strong but was not able to lift properly. 425x1 was a goodmoning. did not feel that heavy but it was an ugly rep. did not bother doing more because lowerback took a beating with that single.
* BW gym at 196.5lb. BW morning 194.5lb. maintaining weight consistently now for 3+ weeks.
* had a swelling right foot which got really bad from wed-fri but got better yesterday. swelling was still bothering me this morning so i pushed the light squat workout for PM after another set of NSAIDS and good sleep. swelling decreased but it was still making me limp. had to wear Ironworks 3 because it had a looser fit.
* next tue squats will be a 405 4x4-6. that should be doable now after mondays 385 6x6.


425x1
http://www.youtube.com/watch?v=gdXX_Q20c9M

Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give  similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out. 
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..

Tue
Dec 28, 2010

Squats
[185,225 x6][275x4][325x2][365,385,405 x1]
- 405 4x2
- 365 6x8 (non-paused)

* cut down a bit on the warm up reps. legs firing good from sundays sets. saved the reps for the work sets.
* 405 2nd set rep 4 was a goodmorning squat. legs feel strong. rep 1-2 a 7/10 lift. rep 3 an 8.5/10. rep 4 a 9/10. no chance of rep 5. lowerback will collapse forward. legs where pushing good on rep 4 but the torso is not rigid anymore. decided to stop with 405s. save the lowerback unneeded beating. will use workout for something else that IMO will be more productive - will go for volume/tonnage. a 405 set3 3-4 reps would have been possible but it would be ugly and really draining.
* decided not to go with back up paused reps because those are lowerback intensive also.
* 365 rep 1-4 a 7/10. rep 5 a 7.5/10. rep 6 an 8.5/10. rep 7-8 possible but most likely compromise upright torso. 365 was easy. could have gone for 8 reps but might not get as much tonnage if i did it. need to build up tolerance for high volume gradually too.
* ate 3-4 cups (per serving) of whey 3 times within the 365 sets.  i probably killed 1/3 of the tub in that workout. have work tomorrow. cannot be immobile. took my time between sets. some are 22-24mins and climbed to 28-32mins because i was not feeling it yet. after 8sets without a hint of leg cramps, i could have made 10-12 sets. didn't have enough time to do all that. 

4cups whey + as little water so i dont get full =




3-4 cups of that feeds these:




heres me camping at the gym for half a day completing my squat marathon.. main gym closed for holiday. went to back up gym.





 

^ yes. IMO, i jump a lot better 1-2days from a squat workout as long as its not one of those 40+ with 6-8reps. moderate to high intensity DJs with a good workout plan should really work well for me while in a strength maintenance(1-2reps).

Sun
Dec 26, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* empty BW 194.5lbs. maintaining 194.5lb consistently now. the lifts are easy today. i had saturday off and that extra day of rest made a difference. i could have gone for my work sets of 4reps but getting to the gym at 8am without a strong pre-workout breakfast/dinner is not a good idea.
* next workout is on tuesday. skipped jumps today. want to get 425x2-4 soon and just focus on jumps after that.

lol how u almost get pinned with 325?

pause at the bottom took longer than normal. stretch at the hams and lowerback was good. concentric not very explosive.

Tue
Dec 14, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+4+2
- 365 2x2

* am BW 193.5lb. 405 2nd set, rep 4 a 8.5/10 lift. 405 set 3, did not bother going for rep 3. transition speed noticeably slower. lower back will take a beating if i push for rep3.
* back up paused reps 365s a 8.5-9/10 lift. no chance of rep 3 in either sets.
* ramping up depth jump volume tomorrow, 405x1 on sunday with some DJs, and another attempt at 405 4x4-6 next tuesday. wont even bother going 405 x4 2nd set if i dont feel stronger than today.