Adarq.org

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

starting point for another jump dedicated routine.
 


flashback - i simulated the supercat vertical jump machine using the hack squat back in 2007. now my gym has a fancier air controlled resistance squats that does not build inertia (like freeweights) and has no eccentrics too - better for more explosive reps.

2007 - old school jump squats
<a href="http://www.youtube.com/watch?v=rAqa9yfqWYs" target="_blank">http://www.youtube.com/watch?v=rAqa9yfqWYs</a>
 
the way of the future (NFL uses these). my gym has this. this is my secret weapon: 

<a href="http://www.youtube.com/watch?v=XcjGJVsJPUM" target="_blank">http://www.youtube.com/watch?v=XcjGJVsJPUM</a>

modified.. included back pic. you cant have too much back.

12-01-2015

Now that i got my fatass down to veins-in-the-lowerabs lean 5'10/184lb.. i'l get back into more jump training supplemented by squats (and not the other way around)

the smartest way to dunk again is to just follow what worked for me back in mid 2011 when i was at consistent 38"+SVJ
1. bw 176-182lb
2. no daily squat but peak at 425-440 paused for 2.4BW squat. (i started my daily squat on Aug 2011. i was peaking my jumps 1-3rd quarter of that year. i did good tagging my yt vids with dates on title.)
**3. i almost forgot but a tip from Lance surprisingly worked. he got me doing supramax half squats up to 525lb.
3. changed to kaiser speed squats - submax and supra max
4. jumping drills - depth drops, jump ropes and hurdle hops were my favorite. cant really get comfortable with depth jumps.

But, i would like  to do my dunking this time around at a bit heavier bodyweight (180lb+). i prefer not to be mistaken for drug addict. my legs are a lot stronger this time around.

plan:
1. half squats supra max and sub max.
2. depth landing
3. volumes of low intensity rhythmic jump squats holding plates each hand.
4. light + peaking paused squats. still do daily but will find a way to hold it down to 315s on non-peak days.

if everything works again, i will update with a SVJ dunk vids by end of Q1 2016.

this is how awesome it was back in the days:
<a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>

update 12-02-15
will replace the barbell partial squats with keiser air squats. i will be able to get more quality reps without fatiguing too much.

Nov 29 - Dec 5, 2015

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

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 29

morning
315s-365-405
bw chins neutral bar x20+8+8

* very cold 48F morning. still strong on the chins

afternoon
315s-365-405
chins neutral bar x20+8+8

* bw 184-186lb. will keep it here for a while.

Mon Nov 30

morning
315s-365-405
bw chins neutral bar x20+8+6

* im getting very lazy with an upper body push routine. inclined press still finds a way tire my lower back. i cant do a push without using my whole body. it feels unnatural to not brace everything when pushing. dips is still my favorite but i have to not overdo them.

afternoon
315s-365-405
bw chins neutral bar x20+10
SVJ x6

Tue Dec 1

morning
315s-365-405
bw chins neutral bar x20
weight jump squats 20lb x10-10
SVJ x10

afternoon
315s-365-405
bw chins neutral bar x20-8

Wed Dec 2

morning
315s-365-405
bw chins neutral bar x20
kaiser speed squats 315x2,365x2,405x2

* will acclimatize myself with the ballistic squats and aim for max power output. i feel most comfortable setting the  squat machine at the lowest pin. almost a full squat.

afternoon
315s-365-405
bw chins neutral bar x20
kaiser speed squats 365x2,405x2, 440x2. (3K+ watts with 440s)

* 405 was heavy this afternoon even with good sleep. the speed 405s this morning did some damage. i will probably do regular paused 315s x4 singles to warm up then use the kaiser squat after.

Thur Dec 3

315s-365-405
bw chins neutral bar x20
kaiser speed squats 405x2, 440x2, 455x2 max 3200watts@455

* got some email response from a coach who trains using the kaiser squat machine. for SVJ, he prefers to get the high wattage output using the lowest resistance possible. 3K watts using only 300lbs resistance is elite level. i can get 3K consistently but use 455lb+. i'm still on the break-in period but i can see how i can make this speed work very productive.
* i will do full paused 315s-365 as warmups and then go start at 405+ speed squats.  my goal using the keiser squat is to get to 3K watts using 315-365lbs. the most efficient way to do this is to move very heavy weights faster, the contrast load down to the 300s.

Fri Dec 4

315s-365
bw chins neutral bar x20
kaiser speed squats 405x4, 440x4, 475x4 max 3200watts@475
* SVJ x2

* after a few more sessions with the kaiser squats, i will add a backoff set of 315-365 and go for max power until i get to 3K with that lighter resistance.
* 405 would still be doable today but it will be a grinder. i can tell the heavy speed work is adding fatigue.

Sat Dec 5

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

* felt like i was tired from the supra max speed squats yesterday but turns out i was actually stronger. 405 was not very heavy. will do more volumes of heavy speed squats tomorrow.