Adarq.org

  shows vid of how he did it in 8 weeks..

My dunk training over the years.

 

Wed 2:30pm
Sept 18, 2013

Full Squats - Paused
455 #86 | 465 #3 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 3 | on-off: 5-2,6-1,3-0

Calf Raise - Leg Press - Paused
Rest 3 | on-off: 1-7. 1-3

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 3  | on-off: 1-0. 1-2. 1-3

* BW209. 5.5+4.5 hr sleep. got oversleep headache a little. forced the 4.5hr to prepare for the 3-day worknight. costco breast nuggests moving my weight up slowly - 0.7carb to 1g protein ratio.
* did the 465#3 without the safety pins. il just make some noise like all the deadlifters there if i miss it. pins messed me up more than save me.

465#3
<a href="http://www.youtube.com/watch?v=1NL2yGuv9Bw" target="_blank">http://www.youtube.com/watch?v=1NL2yGuv9Bw</a>

Mon 3:00pm
Sept 16, 2013

Full Squats - Paused
455 #85 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 1 | on-off: 5-2,6-1,1-0

Calf Raise - Leg Press - Paused
Rest 1 | on-off: 1-7. 1-1

Cable Rows or Chins | Dips - Paused
Rest 2  or  BW x20 Day 1  | Rest 1  | on-off: 1-2. 1-0. 1-1

* slept late ~3am monday morning because that second set of sleep last sunday. not very happy to get 5 + 2 hr on a non-work night.  not really that much sleep deprived because i was also asleep sunday 8-3pm. 
* got a routine smooth 455. i had BW208 and a 2-set sleep. the leg press calf-raises added some soreness on the calves/lower quads. did not affect the squats. will keep these every ~ 4-5 days. 7 day rest is too long. i get DOMS from lack of use.
* 455 is a daily routine top heavy set just a long as i get these 2 things taken care off - sleep and diet. i stand at work for 8+hrs most of the time... does not fatigue me at all.
* i will give myself until end of this month to stabilize the 208-210BW.. 475 should move by then.

Sat 4:30pm
Sept 14, 2013

Full Squats - Paused
455 #84 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #84 Day 6 | on-off: 5-2,6-0 

Calf Raise - Leg Press - Paused
Rest 7 | on-off: 1-7,

Cable Rows or Chins | Dips - Paused
100 x20 Day 1  or  Rest 2  | Rest 6  | on-off: 1-0, 2-2,1-6

* 5.5+2 hr sleep.  BW208. another sub 8hr+ sleep but still got a fast 405. 455 day 6 was heavy like yesterday but it still got up again.. silently.

Fri 4:30pm
Sept 13, 2013

Full Squats - Paused
455 #83 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #83 Day 5 | on-off: 5-2,5-0

Calf Raise - Leg Press - Paused
Rest 6 | on-off: 1-6,

Cable Rows or Chins | Dips - Paused
Rest 2  or  Rest 1  | Rest 5  | on-off: 1-2, 2-1,1-5

* 6+1 hr sleep.  BW208. 455 heavier than yesterday but still got up silently. i need an 8hr+ sleep now to be strong again tmrw. 2 straight days of weak sleep.

You'll notice one thing about these squats, there is a very tiny angle btw hips crease and the knees, the knees are almost horizontal as are quads. This means the quads are in a better position to act out of the bottom of a hole. If someone does a 'deep squat' like KingFisher or my front squats, this means the quads are not able to act immediately out of the hole since they are over stretched. That's bad. Instead in that case it's the glutes and hamstrings which bounce you out, and then the about halfway up quads kick in. This isn't a quad dominant olympic squat. That's why I was going on about depth being misunderstood, because for the purposes of an olympic squat, it's more about the depth of the knee rather than the ass vs the knee.

Quote

The second image is more balanced.  You will get quad and glute work (although lesser) and hamstring strength.  All 3 are needed for athletes who run so this is the more common approach.  It also allows more weight so ou see it is more similar to a power lifter squat.  Starting strength is a classic example  of this style.

 

Wed 12:30pm
Sept 11, 2013

Full Squats - Paused
455 #81 | 465 #2 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #81 Day 3 | on-off: 5-2,3-0

Calf Raise - Leg Press - Paused
Rest 4 | on-off: 1-4,

Cable Rows or Chins | Dips - Paused
Rest 1  or  BWx20 Day 1  | Rest 3  | on-off: 1-1, 1-0,1-3

* 6+3 hr sleep. BW 208lb. easy 405 but not strong enough to go 465. not much problem with the 455. will keep BW in the 208-210s and not fatigue the legs with too much calf raises. il see if in the next few weeks if i can maintain a daily 465.
* i might be too fatigued tmrw after work to get a 4th straight heavy day. did not get 10+hr sleep today.   

Mon 3:00pm
Sept 9, 2013

Full Squats - Paused
455 #80 | 465 #1 | 470 #1| 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 #80 Day 1 | on-off: 5-2,1-

Calf Raise - Leg Press - Paused
Rest 2 of 4

Chins | Dips - Paused
BW x20 Day 1 | Rest 1 of 4

Cable Rows - Standing One Arm - Paused Reps
Rest 7 of 7

* 3+3+2.5 hr sleep. not a very good sleep because it was a warm. felt recovered but still had some doubts because the lower quad area still has some tightness. 405 went up smoothly but not fast/effortless enough for me to use 465 again. 455#80 went up routinely.
* will get better sleep and diet today. might go for 465#2 tmrw if all works out. BW 206-208 again. need to drink some more. too hot in here.