Adarq.org

Mon Oct 24, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420

Paused Front Squats
[150x2][200x1][250x1]

* i was 168lbs wet weight today. too much prunes messed me up. dehydrated a bit and really thinned out. minimized ramping reps and stopped at 420x1
* my SVJ dunks after the squats were really good. one of the best SVJs. no vids. same old 2 hand SVJ dunks for explosiveness. at least something good came out of being sub 170lb. the 420x1 at 168 is still a 2.5BW.. can't really complain.
* front squats are not very difficult. just doing more reps to thicken my delts/shoulders. tomorrow is going to be more volumes of front squats and cleans from mid-thigh start.

I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!

yes. front squats were easier than i thought.

here's the sprint details:
all sprints shoud be on a track surface and must be measured by a laser of infrared timing system. to start, the athletes must have at least one foot within one meter of the first timing eye (heel on one meter line). The first timing eye should be 15 inches off the ground while the rest of the timing eyes should be set up at least 36 inches fromt he ground

i have no official time for my 60 meters or any sprints in general. i can say numbers cause i've been doing some short sprinting but its not going to be an accurate time unless i use some form of automatic timing.

i've been doing heavy-low rep full squats + mid-high reps with moderate resistance on the GHR/back extensions for the p-chain. something like a 135lb x12-16 on back extensions and 45lb weighted GHR. if this 60meter sprint is not really an all out push the floor using mostly the quads, would it make sense at one point to dedicate some heavy hamstring work like an RDL? or do i just go movement mastery and just do a lot of high quality sprinting to get good at it?..

again, appreciate you sprinting advice.

too lazy to update all missing entries - i have a manual back up from a wall calendar..

anyway - heres whats up from the last 14 weeks and a few days

- 12 week of daily paused rep squats from 400-440 with some peak days of 445x1 paused.

- 2 weeks after that of non-paused rep with 400-410-420-430-440.. 2 straight weeks of 440x1 top set non paused. (5 singles at 400+ up to 440x1)

- lower quad soreness spread/moved up to mid thigh after 2 weeks of these daily 440x1. my usual recovery routine of  foam roll and stretching did not cut it anymore.

- quad lock is so strong that sub 250lb weights did not push me down enough. it only starts to get comfortable at 300s-410. 420 is always the hardest and after this mental block at 420, 430-440 gets easier again. even if the 440 is explosive, controlled and a sure lift. adding 5-10lbs over that gets me pinned. i have just enough strong for 5 singles at 400lb i guess..

- backed up a bit on the 15th week - 430 top set and try to see if the tightness goes away. did not work and just used 440 again the following day. SVJ 2 hand dunks still there on a strong day.

- skipped my first squat day yesterday after 102 days of continuous daily squats. got annoyed with this quad stiffness. its not hurting or anything but i really have to put an effort in bending my knees to squat all the way down if i have nothing on my back. surprisingly, my jumps did not go down - it even got better.

- decided to skip a day just to see if all this tightness can ease up a bit. the quad lock is just getting more severe lately while doing the 440s.

- skipping a day did not do anything with the tightness - i just detrained myself. this was not a good idea at all but it doesn't hurt to try. i just don't want to injure myself..i would have lifted better if i didn't skip a day - i should have just stopped on the ramping weights at 400-410 daily and do more frequent stretching.

- i stopped at 400x1 today because i did not have it in me today to lift anything heavy. i will go apeshit tmrw if i can. then ease up a bit with 400-410..

- new routine now is still daily lifting but focus on 2x a week of 440s with the rest just maintenance of 400-410. i did not expect this quad tightness / lock. felt like im doing high intensity plyos. will do 4 reps on the deload days.

- new years goal is 455-475 repeatable near-max 2x a week.. while keeping BW at low-mid 170s. 

- sled drag for acceleration is awesome btw.. the waveload style of heavy sled drag + short sprints is making me run faster and faster.

 

^ roguefitness s25 sled using either hand grips for very heavy pulling or a shoulder / belt harness for moderate weights - prefer the belt harness.

Mon
Dec 19, 2011

Week 17 Day 7. Consecutive Squat Days - 126 Days

Daily Squat - Paused Rep - Maintenance
[150,200,250,300x4][350x2][400,410x1]

* i am not recovering faster than i am tearing myself up. contrast loaded sled sprints are adding a lot to my fatigue. they feel good and explosive. i do them every other day.
* even my monday squat peak day is gone now. everyday is just a challenging but doable 400/410.. with 420 only if i don't go apeshit on sled drag repetitions.
* non-paused rep squats with this daily frequecny is possible but the injury risk due to form breakdown is not worth it.. just to lift heavier weights..

* i was really expecting to max at 400-410x1 paused if im doing heavy sled work.. but its still depressing to max at 400x1. its not even 4 plates. 

* im doing daily sled drags now and using 3 plates for the light contrast. my calf isolation using the 45 deg donkey sled is maxed at 8 plates x 8-10reps. calves are definitely cows now.

Dec 25 - Jan 1

* paused rep squats to 400-410
* contrast loaded sled drags 3-5plates now
* SVJ 2 hand dunks
* calf raises
* since my squats sucks, (sled drags kill quads/glutes) i up'd the intensity of my weighted back extensions. did 135x 12-16 reps. changed to 6-8reps multi sets now spread within a day because i can't squat anything if my erectors are shot.
* day following the high volume heavy backextensions, i barely got up from a paused 350x2. my core felt like mush. body was not solid at all. i rely heavily on strong spinal erectors to get up from my full squat depth.
* spinal erectors getting beefed up now. squat got easy again. then came the sled drags and got my quads beat.

"turning eggplant"?