Adarq.org

4/6/13 BW=162.6

heavy bag 5x3.0 min rounds
dips BW 5x15
push ups BW 5x15


back at it.

the amount of cardio/sport I get in is pathetic.

^^^^^^^ true statement. horseback riding also requires less p-chain strength. maybe it is time to get in where I fit in.

4/4/13 Thursday BW=164.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
GHR BW 8, 10,10
pull up BW 12,12,10
ab wheel roll outs 3x14
calf raise 180# 3x15

Could not get last weeks squat video off the near broken cell phone, so screw that.

I have figured out that getting 1 workout per week is going to get me no where. weights were super heavy and awkward tonight.

Felt great through warm up sets and then just bonked.

low on time and focus lately.  How I wish I was 19 again......

greater depth probably helping force you keep your legs externally rotated, too, which will help you move more weight, safer, in the long term.

another good point. Thanks for the input. 

3/23/13 Saturday BW=163.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255

went on a hike and did the manual labor thing around the house today.

Well why don't you lower the weight and go deeper and more under control? That will benefit you much more than what you're doing now. A 5 rep ATG squat is similar to a 10 rep parallel squat in terms of TUT so... it's more than just depth.

Good point. I have dropped weight and readjusted depth.

3/15/13 Friday BW=162.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285

3/17/13 Sunday BW=164.0

jumps ~ 40

Moving good today, can't wait for summer time to arrive.

I am shooting for parallel, not ATG.

needed more depth on that set for real. making progress is hard. 

does jump squats precede depth jump training?

they can I guess.

I use them to help to fire my CNS for heavier sets. They also help speed-strength and to train the triple extension in the same way power cleans do. Here is the link to read.....

http://www.higher-faster-sports.com/jumpsquats.html

For the record I do need to cycle depth drops then depth jumps into the routine. However I have been using jumps squats year round with solid improvements.

tonight's workout.....

3/8/13 Friday BW=162.8

jumps ~ 40
jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x295
GHR BW 3x8
calf raise 230# 3x10
ab wheel 3x10
heavy bag 3x2.0 min.

Did my jumps tonight as It is the first day of the year that the concrete is dry in my neck of the woods.

I am hitting just better then 30" SVJ which confirms my last attempts not to be a fluke but the new normal.  I feel like superman 2 days after MSEM, which is awesome. If I had more forethought in my training it would be great to use that knowledge to my advantage.

3/3/13 Sunday BW=?

bench 8x175, 8x190, 6x200, 6x200, 5x200
pull up BW 3x12
dips BW 2x25

Did some upper body work today. I eat like crap yesterday, but played ball in the morning.

Been a long weekend.

progress tracker has informed me that I have not done any upperbody since 2/17/13 

2/26/13 Tuesday BW=162.6

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 6x305, 7x285, 8x285
GHR BW 3x10

Totally over being sick.

Focused up and hit 6x305. new PR. 

good work out, short and sweet, now with more progress. keep it up son!