Do you pause on every rep of the 345s at the bottom?
yes, i always pause at the hole but i also gather before i explode up on the concentric so technically not the strictest of paused reps. bouncing on the hole on normal cadence squats tenderize the lower quads fast if the body does not get enough time to rest (i only give my legs a 12 hr cooldown time before the next workout)
* squats volume lowered. left quad starting to feel tender. wearing my compression tights now on recovery. not broken. just accumulation of fatigue and recovery starting to lose.
* legs felt a lot better this afternoon. shoulder pressing on the machine is max now at 165lb. thats full 150lb stack + 15lb on the extra selector knob. bw still even at ~ 190lb.
* back on the calf raises again after getting something tender on my left foot. went too heavy (6x45lb) too often and got broken. squats backoff still alright. recovering from volumes of 335 per day.
* bw down back to 188-190. sodium normal again. skipping the deli turkeys for now. squats volumes with 335s are improving. legs getting thicker. been doing 20s per workout and i'm not tiring. might go 345 soon.
* getting too lean. had to skip cardio. was strong on 345 squats but would prefer to do it again this afternoon so i skipped the walking. shoulder pressing on rest now because the left elbow felt tired on the x20 dips. i will stop the dips and go with the shoulder pressing.
* bw dropping to 186-188lb. spending lots of calories with the x20 volume backoffs on squats. skipped the walking again. start of 3-day worknight later.
^ good coffee is part of my daily routine. i don't need massive amounts to get thru my workout. i just take in a lot because i like drinking home brewed coffee.
gluts and quads get trained proportionally on the oly squat. no need for isolation movement when one compound works.
i'm using the heavier jump squats to potentiate the lighter jump squats. i do not go for max jump height. just enough power to get liftoff and enough strength to stabilize the landing. i keep the reps very low on the heavies.
i also find heavy jump squats more effective in waking up my legs and results to a better SVJ test at the end.
* did not have a lot of time this morning so did my pulling exercises without a lot of rest. had to stay at 5s on the one arm rows because the upright row fatigue was still there. could easily go 8 if i had 5 min rest between exercises. * 185 jump squat feeling easier now. might go 205-225max soon.
* 225 jump squat carried over well to the 135. i was jumping 12"+ with 135lb. resting my calves. the 6 plates did some damage on the left pinky area. sore but not broken.
* resting my jump squats. the 6x45lb plate calf raises the other day strained some little muscle in my left foot ball area. did volumes on backoff paused reps. 315 is a good weight. * feel very comfortable with the upright rows and wide grip pullups. the horizontal pulling not so much. i might just stay with vertical high and low pull using pullups and upright rows. the middle should take care of itself. hard to stabilize very heavy weight on horizontal rowing. maybe the body is just not designed to be pulling horizontally. the picking up (upright rows) and pulling up (pullups) feel so much better.
* could have done the calf raises today but will give it a day or two just in case. cardio can use more intensity now. pushing intensity on machine should pressing. machine only has 5lb left. was already at 8-5-7 yesterday but not as strong this morning. the x4-6 is not very heavy. its a recovery routine.
* bw jumped to 192-196 in the past 3 days because i was not aware of the very high sodium content of the costco turkey deli slices. almost 2000g x2 per day in the last few days (cut to little cubes) and added to my unsalted ground beef. i felt stronger and thicker but that much salt cant be good for me if i do it daily. cut back and skipped the turkey for now.
if that were one of my double meals a day, i would increase scrambled eggs to 150-200%, olive oil on it.. and add another 8 pieces of kiwi. will maintain 190lb with that.
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 186-190lb
Sept Week 4 of 4
Sun Sept 24
afternoon Squats 315-365-405 | Jump Squat 95-145 10:5 x2 sets each waveloaded | SVJx5 Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest Vertical Push bw dips 120 20x1 sets eachVertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 70 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
* did my SVJs on the other gym with the bball court. i was getting close to wrist to rim on 2-hand SVJs. 2-hand touch is a 30" jump. about mid 30s today. i was not feeling very strong coming from a 4-night work week. still very happy that the cardio i'm doing is keeping my sub 10% at this heavier 190lb bodyweight.
Mon Sept 25
morning Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 10x2 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push bw dips 20x2 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 70 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max
* learned something new today. saw a guy doing close grip dips on top of the pullup/ab raise equipment. the machine is bolted to the floor. followed him and did some very good reps. i don't have to worry about cramping my hamstrings because i have to fold my legs so i don't hit the floor. my feet is almost 5ft above ground at the lowest. dips felt awesome. i just have to make sure i don't fall. its not going to be comfortable from that height. * added depth drops too. start slow and get used to it again. doing these squat jumps and altitude drops wearing my ironworks. feels more solid on the landings. less cushion but a lot better form.
afternoon Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx4 | landings 24" 5x4 sets, 30" 5x2 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push bw dips 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 80 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
Tue Sept 26
morning Squats 315-365-405 | Jump Squat 95 10x1 sets, 145-195 2x2 each waveloaded | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest Vertical Push bw dips 20x1 sets each Vertical Pull cable upright rows 40-60-75 20x1 sets each | 100 5x1 sets Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 70 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 146 hr max
* the one arm cable upright rows taking too much time. did them double hand with the ez curl attachment. stack maxes at 100lb. was already using 60lb for single arm but form is more strict with the 2-arm. i can 20 rep 80-85 for now. 100 was not very heavy but i'll loose the top ROM before i even hit 12-14 reps.
morning Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx3 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push bw dips 20x1 sets each Vertical Pull cable upright rows 80 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 90 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max
afternoon Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x2 sets, 195 2x1 sets waveloaded | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push bw dips 20x1 sets each Vertical Pull cable upright rows 80 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row 80 20x1 sets each Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
* start of 3-night work week. shoulder pressing is getting tired from more fatigue on dips. dips feel so good so i don't care. i had to reset my shoulder pressing at rep 12 now. if i can't do a comfortable straight 10 reps, i will skip the exercise next time.
Thur Sept 28
afternoon Squats 315-365-405 | Jump Squat 95 5x4 sets | SVJx1 Vertical Push cybex machine seated shoulder press 130 20x1 sets each rest Vertical Push bw dips 20x1 sets each Vertical Pull cable upright rows 100 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row neutral grip 75-90 20x1 sets each Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
* been doing more dips lately but still not as strong as before. i used to go 30-40 straight reps. i can barely do 20. i stop at 14 to reset and get full ROM. i can still go to 20 as is but prefer to get better quality reps by resetting for a few seconds. the shoulder pressing is tiring my tricep. cannot do both with this much intensity. rest on shoulder pressing today.
Fri Sept 29
afternoon Squats 315-365-405 | Jump Squat 95 5x1 sets, 145 2x1, 5x1 sets, 195 2x1 sets | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push bw dips 20x1 sets each Vertical Pull cable upright rows 100 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row mid row neutral grip 75 20x1 sets each Calves seated calf raise soleus 6x45lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 142 hr max rest
Decided i dont want to do a long cut down the road. Going to start chipping away at some of this plump by making small changes which will add up over the long term. Adding bitter orange to my caffeine and green tea fasted walking protocol and bumping up daily act from 10 to 12. That shud be around a 10-20% boost to metabolic rate and will show up positive changes over the timescale of months. Ofc im going to stay eating clean, i even picked up some sweet potato today which is a first for me. Turns out the bodybuilders solved this nutrition for bodycomp problem a long time ago, bout time i followd their lessons...
cottage cheese and anything that taste like cardboard.
you can eat oats (the longer to cook, the better) in case you go apeshit and must get some carbs in.
if i were your coach and you paid me to train you to SVJ 40" (89" reach, to dunk) i would have kept it very simple:
1. full squat your way to a 2.25BW+. good form. not a PR. something u can do weekly for many weeks. 2. veins in the lower abs lean. 3. good jumping volume. preferably double hand dunking on a lowered rim.
when you can do these and still can't dunk, ill pay you for your wasted time.
for some motivation on your dunking: <a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>
edit add: so you know i back up my recommendation. 2.5BW. about the same time as these dunk vids <a href="http://www.youtube.com/watch?v=oaGm8b7Na_Y" target="_blank">http://www.youtube.com/watch?v=oaGm8b7Na_Y</a>
I feel your old routine of DB free weight standing or sitting shoulder press is better than the cybex because of ROM. The cybex seems a bit awkward to press up like that.
I like the cable rows though, really good for back.
anterior shoulder ROM is full on the machine. not awkward at all. been doing 120lb+ x20s routinely everyday without getting any lowerback fatigue. can't complain
Full Squats - Paused - Maintenance 455 #203 | 465 #4 | 470 #1| 475 #7 ~ = super set or drop set with less than 1 min rest logging in reps x sets
Page 75 Journal - Day 1 of 455. Feb 11, 2013
BW 192-194lb
Sept Week 3 of 4
Sun Sept 17
morning Squats 315-365-405 | 365 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each rest Horizontal Pull one arm cable rows low row 90lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* woke up from a 10-2am nap and did morning sunday workout at this dead time 4am. im solo at the gym. took some vids. will upload later. squats still recovering.
130lb 19+1. stronger in the afternoon. could do 20. did not feel like fighting for last rep. 19 already tiring. <a href="http://www.youtube.com/watch?v=IOqF2FcE1ro" target="_blank">http://www.youtube.com/watch?v=IOqF2FcE1ro</a>
cable rows. low row. most comfortable position i can do for the mid-back. cable resistance for constant tension. <a href="http://www.youtube.com/watch?v=5O1xjSUPJRk" target="_blank">http://www.youtube.com/watch?v=5O1xjSUPJRk</a>
afternoon Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. rest
* not thick enough for 405x2s. skipped the cardio. need more bw.
Mon Sept 18
morning Squats 315-365-405 | 385 2x1 sets Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max
* did all things this morning. ate servings of steel oats. feels more solid on squats when theres mass in my stomach.
afternoon Squats 315-365-405 | 405 2x1 sets | Jump squats 95 4x4 sets | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+35lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 145 hr max rest
* bw sub 188-192. light enough to do some 95lb jump squats to prime for SVJs. still got above 35". i have a marker at the gym (air vents) and was able to hit mark on my 3rd jump. i was jumping best at low 180s, high 170s. don't know if i want to go that lean again but this is a good start. still got paused 405x2 backoff at 188lb. getting back to repeatable 2.25BW squat.
Tue Sept 19
morning Squats 315-365-405 | 365 2x1 sets | Jump Squat 95 4x4 |SVJx3 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max
* bw 188lb. no veins in the lower abs lean but still getting very close to me calling it quits with the cardio because eventually my eye sockets lose fat too and i start to look like an addict.
afternoon Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/145 2x2 sets each waveloaded | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable rows low row 100lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max rest
* getting higher on my jumps. added waveloading. jumped with my kobe shoes too instead of the chucks. did the jump squats on oly shoes focusing on the controlled landings and quick explosions. jump height not a factor on my loaded jumps.
Wed Sept 20
morning Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155 2x2 sets each waveloaded | SVJx5 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max
* bw 188-190lb still. might be a 186 soon. will hold it in the 184-186. no plans of sub 180lb. squat reps were smoother and feels more comfortable. squat strength gets used up fast on the 405. back off down to 365. might go lighter as i put more weight on the squat jumps. thinking of upping to 115/185 (bar+35lb and bar+2x35lb).
afternoon Squats 315-365-405 | 365 2x1 sets | Jump Squat 95/155, 115/185 - 4x1 sets each waveloaded | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each rest Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 30lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
* skipped most exercise. had to go to work a little early. good day to have a little break.
Thur Sept 21
afternoon Squats 315-365-405 | Jump Squat 95/155 10x1 sets each | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
* replaced backoffs doubles with Jump squats. bw still in this high 180s. wide grip pullups are getting very easy. will go to a bball court in the next few weeks and start doing some SVJs on rim.
Fri Sept 22
afternoon Squats 315-365-405 | Jump Squat 95/155 (x10,x5) 2x1 sets each | SVJx4 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each rest Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm seated hammerstrength iso row 3x45lb 20x1 sets each rest Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
Sat Sept 23
afternoon Squats 315-365-405 | Jump Squat 95 10x2 sets each | SVJx2 Vertical Push cybex machine seated shoulder press 130 20x1 sets each Vertical Push seated machine dips 120 20x1 sets each Vertical Pull one arm cable upright rows 60 20x1 sets each Vertical Pull bw chins wide grip 20x1 sets each Horizontal Pull one arm cable row 100 20x1 sets each Calves seated calf raise soleus 5x45lb+25lb 20x1 sets each Abs weighted situps 25lb 20x1 sets each rest Cardiowalk 1 mile @ 4mph, 7.5% incline. 150 hr max rest
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