Adarq.org

Wed
May 25, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Sprints
- 10yrd 4x2

SVJ
- max touch on foam 37-38" x4

* pick up bball game also after the drills, then SVJ test using the foam marker on the board. repeated 37-38s. i would have said 38-39 but measuring the rim last time.. im -1" off.
* i took a week off from work for an out of town thing. i did not get my afternoon nap (i work night shirts). i was ok after a few black coffee but still felt "jet lagged" afterwards.
* will do some more heavy half squats tmrw. plan is full paused squat warmup up to 325x2, then 325x4 halfs and take it from there. will max at 455x2 if i feel good, or just stay with 405x2-4 if i feel fatigued.

Tue
May 24, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#1 Heavy Partial Squats - max / supra max
- 325 + miniband x4 warmup
- 345,365,385,405,425,440,455x2
- 475x1

* i was 188 at gym, 186 empty weight. was not expecting the paused full squat warmups to be easy. the 405 was not heavy. could have attempted 425 paused again but saved the effort for the heavy partials. the 425 was fast also. hell.. go for it. 440 and 455 were still explosive. better than the last time i did them, even with 2lb less BW. im getting better at max singles.
* 455 was quick after the rebound, i did not even bounce that much. concentrated on slowing down the bar towards the hole and keeping the back upright. explosion from bottom got me to 1/2 squat depth quick and then the mid back caved it again.. lost a good deal of upward momentum because the force "leaked" from the unstable mid back. forced it up even with a shitty form like last time. i did see some improvement in the speed from the bottom compared to last time.
* first day of max/supra max partial squats. had to use the minibands for the 325 because its not heavy enough to stick to my back after i explode upward. did not force too much upward momentum on the 345. just something to warm up with the 1/2 depth.
* doubles all the way to 455. could have done 4 reps on 455 if i was really going for it. took it easy for the first day. did a single on 105%RM - 475 and it was not really a grinder. i just had to really slow down making sure that my back doesn't cave in. quads were still strong but i had a feeling that i was a heavy rep away from cramps.. i ended the day there.
* i might set a workout just for partials alone. this is too much heavy volume for 1 day. will warmup with halfs also and see how it works.
* the half squats with max/supra max weight might be a good way to strengthen my midback so it can hold its own when i do heavy full squats. 365-385x 6-8 is enough volume to get more mass in my legs eventually getting to 405x6-8. i should be at 475-495x1 by then. thats probably a realistic target for Dec 2011.

^ thats how ive always done it. full squats to get legs firing nicely. thats all i do also.. squats and jumps 

Fri
May 20, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#17 Heavy Partial Squats + Mini Bands
- 325 6x2
- 345 6x2
- 365 4x2
- 385 4x2, 2x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

* 2 day full rest and i was able to paused full squat up to 405, and single a 425. it was heavy and definetely no 440lb today, but im improving. im usually already struggling with 385/405 coming out of 2 days of de-training. this is good progress.
* the partial squats are also feeling good. i was able to accelerate the eccentric a bit even with the 385. did 4 reps until i felt no more explosion.. stopped at 2 reps. IMO, i might be better off doing just 2 reps on 385 but really getting good explosion, if the 4 reps will get me beat the following day - il stop at 2.

Took pic in the morning 052111 - 188lb 8.4%BF caliper. not as good as darqui with lighting effects. im leaner than it looks.
yoked eating musclemilk  

il bring vertec and camera today. if i already missed my peak yesterday.. i dont care. il take vids after i do my heavy squats. i jump higher after lifting heavy anyway.

Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

Fri
May 13, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x1
- 365 6x2
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x6 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* did light (70-80%) volume work on full squats but did not do too many reps on 365 because im focusing more on speed/explosive work. cannot be fatigued by doing volumes for hyperthrophy strength work. the 365x6 reps was not hard at all. 1 breath between reps. that is a very fast tempo compared to how i usually lift. it would have been very challenging to do x8 on 365 after 2 days of no-squat. 365x8 would be easiest after i do a day of just paused singles to get the form going again.
* im getting strong enough on the single leg hurdles to actually figure out where im weak at. i was able to jump with a more upright torso/form, really giving all the force absorption to the knees/ankles. right knee collapses a bit after a few reps.

Tue
May 10, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Partial Squats + Mini Bands
- 385 4x3

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x8 continuous - (1step apart)

Single leg Jog
- bball length x 2 - cooldown

* all full squat warmup reps are paused up to 405. was trying to see if i can do 440x1 consistently. the 425x1 was ok but i did not feel very strong. stopped at 425.
* the partial squats + minibands will stay at 385 (425 at top). if i get 440x1 consistently on the full squat warmup, ill move the partial to 405 (445 with bands on top). added only 1 set for a total of 3sets of 4reps. slowly adding intensity without doing too much too soon. i could have done 6x6sets if i wanted to but il probably get my back stiff and broken again. will do 4x4 next time. slow progress without hurting anything is good.
* up'd the volume on the single leg hurdles from 4 to 8 sets of 12. getting better every workout. got better hops by focusing also on quickly pushing foot downwards after the hop. still nothing feels beat or hurting from all the single leg drills im doing. getting some tightness in the lower front calve area and thats about it. will see if this high volume does something different.
* did some single leg jog using bball court.