Adarq.org

Tue
Jan 17, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- Single Max SVJ for height concentrating on silent landings
- 6 rep submax jumps focusing on quick and smooth force absorptions

* the 400-410 felt easy today. the 420 feels like the usual heavy 420 but doable. the 430 following this would have felt a lot easier.
* more force absorption drills to get plyometric strength going.  goal is to train the big leg muscles to quickly and effortlessly tense up and lock. need to get the bouncy feeling going again. with my paused rep squats, the ligaments are less taxed during the lifts and are fresh for quick force absorption training afterwards.

Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.

^ eat a lot of cows.. its not that hard.

Fri
Jan 20, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* 410-420x1 max for today. stopped at 400x1.  there was a week a couple of months ago where i got 440x1 top set paused for 3-4 consecutive days. not this week. the sprints/sleds and low intensity plyos are adding to the fatigue.
 

I don't know how you can eat cow meat... first of all it really sucks taste wise and secondly, and most importantly, it takes about 10 minutes to masticate one piece at a time.

ZOMG , indeed , why eat cows???






































when you can eat bisons!!!  



( 3d time i post this pic in the forum  )

Mon
Jan 23, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA

^ wheycheap has its moments, but most of the time.. its something you probably do not need.

Tue
Jan 24, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* still not the strongest so decided to call it quits early at 410x1. squat workouts now a routine sub 1 hr blitz. i am not doing some extra psyching or war dance or whatever. its either the paused 400-410 is explosive or not. not - call it a day.. maybe - more black coffee and go for 420+. explosive - kinda scary because i know id be going all the way to 440 and then get another 4-5 days non-strong lift days. (but just right for speed training)
* i'm getting the bouncy feeling after almost 2 weeks of these low intensity / mid-high rep jumping. my drop step knee bend is now getting faster, smoother and as low as my SVJ knee bend. haven't really tried max jumps from a drop step but its probably a little higher now.

Will you continue to increase your squat (focus on this)? Where do you want to stop at relatively? Have you considered going into 200 lbs bodyweight territory to increase your squat towards ~3x?