Adarq.org

Sat
Jan 29, 2011

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

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"


Ballistic 1/4s

Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.

Sun
Jan 23, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1

* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.

405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0

Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.

by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?

high protein,  good fat, water
moderate carbs (maintenance for me now at 194lb is 2.5-3 cups rice/day.. 3-4 when im trying to add mass)

dont worry about the fat gain. when you lower carbs and maintain a high enough tonnage... your body will burn calories easily.

Sun
Jan 16, 2011

Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4

Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps

* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.

some pics and vids from today:

3 Step 38"


3 Step 39"


36" SVJ


011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg

Sat
Jan 15, 2011

Squats - Light
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 4x1

Jump Squats - Wave Loaded
[55,95 x6-8]
- 135 x6-8
- 55 x6-8

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

* BW 194.5lb
* 425x1 at lot better than last weeks 425x1 coming off long recovery days. i will be a lot stronger for tmrw or mondays squats, but for a light day.. today was not so bad. felt good today, i did a 385x4. i usually end a light squat day at top set x1 if legs are not firing right.
* max touch on 3-step VJs is 1-2 inches above the black foam thing on the backboard. figure out my e-stat jump. i don't have a vid yet. last jump workout, i got 2-3inches above the same foam. thought it could be a 37-38" jump.

Mon
Jan 10, 2011

Squats
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3 3x1

* i was feeling really strong on the first 1-3 sets. lost tightness on 3rd rep of set4. it was a goodmorning rep. called it a day.
* will do more jumps now but i still can change my mind. squat is not going to improve by much any time soon. did not get too tired today. will probably do speed work tmrw.
* thinking go doing a 425x1, 405x2, and 385x4-6rep as maintenance while i build up volume and intensity on jumps.