Adarq.org

I know I ask this every now and then, but I keep forgetting:

What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?

goal is 2-hand SVJ dunks just like before but at a little higher bodyweight of no less than 184lb+. (dont like the twig look)
i will get this done by getting my kaiser speed squats close to 4kwatts, and doing SVJ reps.

the 475lb+ paused squat can wait another time when i decide to bulk up to bw210lb+ again. i feel healthier at 188lb @ sub10%bf.

you have gout? wild. when i first started having problems with my toes i thought that it might be that. turned out to be simply malformations in the joints down there, which was a relief. gout sucks.

purely genetics. i trigger my gout with internal organs so i do not eat them. gravy sometimes are spiked. and i feel for it. i do not take NSAID unless my gout goes all out. it can get so bad that putting on socks becomes a very painfull experience.

Jan 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 3

315s-365-405
bw chins x20-10

* will be back to more variety of lifts this week. took a week off on holidays and got lazy.

Mon Jan 4

morning
315s-365-405
one arm cable rows 75lb x20
dips bw x10

afternoon
315s-365-405
one arm cable rows 75lb x20-10
dips bw x10-10

* took gout medicine. right foot swollen a little. must be that gravy from the new year's roast beef. too good to be good for me. i can still squat. the walk back is more painful when gout is full blast. not really hurting much. yet.

Tue Jan 5

morning
315s-365-405
one arm cable rows 75lb x10
dips bw x10-10

afternoon
315s-365-405
bw chins x20-10-10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

afternoon
315s-365-405
bw chins x20-10
bw dips x10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

Thur Jan 7

315s-365-405
bw chins x20
bw dips x20

Fri Jan 8

315s-365-405
bw chins x20

* felt some slight tenderness of my left elbow from the x20 dips yesterday. will switch back to seated machine press for upperbody push

Sat Jan 9

315s-365-405
bw chins x20-10
hammer strength seated inclined press 90lbx10,180lbx10,90lbx10

Dec 20-26, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Dec 20

morning
315s-365-405
bw chins neutral x20-10-10

afternoon
315s-365-405
bw dips x10-10-10-10

* bw climbed a little to 188lb.  felt thicker already. 405s were explosive. will stay high 180s-low190s until i get my supramax speed squats stronger.

Mon Dec 21

morning
315s-365-405
keiser supramax speed squats 440x4 (3200watts), 495x4(3600watts)
bw chins neutral x20

afternoon
315s-365-405
bw chins neutral x20

Tue Dec 22

morning
315s-365-405
bw chins neutral wide x20

afternoon
315s-365-405
bw chins neutral x20

* i got tired from monday's supramax. i should be 3600watts strong again later.

Wed Dec 23

morning
315s-365-405
bw dips x10-10

afternoon
315s-365
chins wide bw x20-10
inclined press 115lb x4-4
seated calf raise sled 4x45s x24

Thur Dec 24

315s-365-405
bw chins x20-10-10

Fri Dec 25

315s-365-405
bw chins x20-10-10

Sat Dec 26

morning
315s-365-405
bw chins x20-10-10

afternoon
315s-365-405
bw chins x20-10-10

Here's two shock articles:
- The actual method, straight from the source: http://www.verkhoshansky.com/LinkClick.aspx?fileticket=bBhPjzgn%2B0A%3D&tabid=92&mid=426
- KellyB article: http://www.higher-faster-sports.com/shockmethods.html
 
I recall Kingfish doing a shock block.

pc!

i did weeks of shock landings but honestly gave up on depth jumps. i cannot jump higher from a depth jump compared to my best svj.

the shock landing benefits - whenever i do volumes of them, i feel springy and have an urge to dunk/jump a lot.  i think u feel unsatisfied just doing the landing part.. it builds up and them boom.. good dunk session.

trying to find shock jump but ended up posting another jump vid 
<a href="http://www.youtube.com/watch?v=Fw0J8l3LJRU" target="_blank">http://www.youtube.com/watch?v=Fw0J8l3LJRU</a>

Dec 13-19, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Dec 13

morning
315s-365
bw chins neutral x16+4

* i'm more recovered than yesterday but still not enough to get an easy 405. the supramax speed squats are very taxing. i might have done this cutting too early. i need more bw to move this supramax weights without tiring fast. will probably eat more to 188lb.

afternoon
315s-365-405
bw chins neutral x20+10

* had salmon and rice in the morning. felt a lot better after carbing up a little. the combine coach that replied to my question about the kaiser squats gave me an idea about a reasonable goal i will be going for ~ 3800-4200watts. i was already in the 3400 watts after a few days of doing it. goes back to the goal of a little more bw so i can be more powerful.
** 4000watts+ might be too much for my twig weight but i've been wrong before. just read this 2015 article.. 6' 260lb with a 30"svj. did 4444watts. i will find that good balance between max power and SVJs. IMO.. its the max power i can dish out while still having visible abs. too fat and everything backfires.
http://etsn.fm/marshalls-antonio-washington-celebrates-birthday-with-defensive-mvp-title-at-combine/
 
Mon Dec 14

morning
315s-365-405
dips bwx10
keiser speed squats 440x4(3200watts), 495x4(3600watts)

the resistance is after i released the air. used 495lb to get this. a lower weight with the same output is more impressive.


afternoon
315s-365-405
chins neutral grip bwx20+10

Tue Dec 15

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8
SVJ x4

* dry 182lb this morning. sub 180 after the sled sprints. been a while since i sweat in the gym. i got 405 this morning easily even after the supra max yesterday. got good sleep and strong carbs/proteins.
* i felt solid after i woke up today but decided not to do supramax speed squats because of my low bw. the carbing up will catch up and i'll be 186-188 in a few days.
* might have overdone the chins. my core felt more alive today after the sled sprints. i was repping controlled chins and my lowerbody was solid all the time.

afternoon
315s-365-405
chins neutral grip bwx20-10-10
SVJ x4

* legs did not tire at all from the sled push sprints this morning. cns broke down a little. i slept 4+4hours afterwards. i'm still going to sleep tonight too and another set of sled sprints later.

Wed Dec 16

morning
315s-365-405
chins neutral grip bwx20-10-10
sled sprints 30yrds x8

* sled sprint making my calves feel a little bit used. i can do repeated high intensity calf work. it takes a lot to doms my calves. good thing i spent time with calf work otherwise il be severely domd right now.

afternoon
315s-365-405
dips bw x10-10
calf raise sled 4x45lbs x24

Thur Dec 17

315s-365-405
chins neutral grip bwx20-10

Fri Dec 18

315s-365
keiser supramax speed squats 440x4 (3200watts), 4x495 (3400watts)
dips bwx20
SVJx2

Sat Dec 19

315s-365-405
chins neutral bw x20-10-10

Last nights workout at midnight...ughhh. Kinda tired this morning. Game at 745 tonight lol!

Squats: bar x8, 135 x5, 225 x3, 315 x1, 365 x1, 365 x1, 315 x2, 315 x2. Didnt want to fatigue myself too much with a game today and knowing id get poor sleep so just made every rep explosive. Probably too much so I was in my toes trying not to jump on the 315 doubles lol!

Light weight calf raises, 450lbs, 2 sets of 12 paused/explosive.

Tried KFs version of jump squats on the sled squat thing machine (formlack of a better word smh). Did some SL 55lb reps and some 130lb reps in DL. Felt more potentiated on these for my box jumps than I do from BB jump squats (or maybey CNS was just wired well last night?). I'll find out soon enough when I do them again.

Half a core workout at BW instead of weighted.

Feel pretty good this morning so we shall see how tonight goes.

you can use more resistance jumping in a sled machine compared to a bb. i build up to 10-15% supramax and jump with that (on machine). the glutes/quads will tighten but make sure you do not round the lower back..

when you get used to moving that very heavy resistance explosively, test your SVJ. also, you will get scratch marks from the pads all over your shoulders - part of the game. 

goodluck