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Performance Area => Pics, Videos, & Links => Topic started by: Kingfish on September 30, 2012, 10:47:39 am

Title: Kingfush Unlisted Training Vids
Post by: Kingfish on September 30, 2012, 10:47:39 am
most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
http://www.youtube.com/watch?v=fMLTP26JYwA
Title: Re: Kingfush Unlisted Training Vids
Post by: entropy on September 30, 2012, 10:52:32 am
VERY COOL THANKS FOR THAT

Btw have you seen much calf growth since you started calf specialised training?

Also, what happens if you lose your balance, won't you get really hurt?

edit/update: oh and i forgot to ask, those aren't lifting shoes are they. is that intentional (of course it is knowing you!)
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on September 30, 2012, 10:57:58 am
VERY COOL THANKS FOR THAT

Btw have you seen much calf growth since you started calf specialised training?

Also, what happens if you lose your balance, won't you get really hurt?

newbie growth spurt for me from low-mid 15s to mid-high 16s in a couple of months. i calf raise 1-2x daily with 100+ paused reps/top+bottom holds. these work. i don't get sore anymore.

lose balance and you will screw your back with the very heavy weights. you will not get crushed because of the catch pins (red hook looking thingys in vid)
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on September 30, 2012, 12:23:01 pm
most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
http://www.youtube.com/watch?v=fMLTP26JYwA

from my comment in your journal:

very nice.

how is the bounce in your ankles feeling now that you're hitting them hard?
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on October 03, 2012, 04:35:49 pm
that's a lot of calve strength!!!

does any one now the minimum requirements for calve strength? I know Kelly Bagget recommends at 1.5 X bw 20 times or single leg calve raises slow and controlled 20 times. Does this sound about right?

THIS QUESTION MAKES NO FUCKING SENSE.
Title: Re: Kingfush Unlisted Training Vids
Post by: T0ddday on October 04, 2012, 08:44:02 am
most are in my journal.

prefer the smith machine calf raises over any other calf exercise. can't get to max top ROM on seated. leg press feels weird. standing barbel needs balance. other machines don't have enough weight.

do not let the lowerback bend/fold. smith will break you easily.

paused rep calf raises on smith machine
http://www.youtube.com/watch?v=fMLTP26JYwA

Are you still training for the 60m?  If so how has your progress been?  Any drops in time?  What was your initial test time?

Also, besides larger calves... have you noticed any functional improvement which you think you can attribute to the calf work?  Do you notice appreciable increase to speed or jumping from the calve work?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on October 05, 2012, 03:21:31 am
Are you still training for the 60m?  If so how has your progress been?  Any drops in time?  What was your initial test time?

Also, besides larger calves... have you noticed any functional improvement which you think you can attribute to the calf work?  Do you notice appreciable increase to speed or jumping from the calve work?

still doing my hill sprinting but no formal training / timed sprints for the 60m.

as far as the calf training, i'm still just blasting out heavy paused reps 1-2x/day.. the explosiveness benefits might start to be noticeable once i cut the volume down to maintenance level and not go for more progressive loading. at that time, i might also do more volumes of the jump squats or other jump drills to really get the calves more explosive.

i'm at 495-545-585 right now on my smith calf raise and i can still get my 100+ daily reps. it might be possible to get to BOSS mode by december - 585x10 warmups/maintenance.. i just stamped my upperback with the smith bar. traps are bruised and feel more beat up than my calves.
Title: Re: Kingfush Unlisted Training Vids
Post by: Mutumbo000 on October 05, 2012, 04:21:00 am
What's your best 60m?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on December 09, 2012, 03:43:40 pm
smith machine double leg calf raises - paused reps.

675x5. heaviest i've done is 765x1.  calf still got to push to a decent top ROM but my whole torso felt like it will snap if i screw up and loose tightness even for a slit second.

warmup sets at 585x10 with top ROM like it was BWs after the 2nd set. 495 and lower might as well be BWs.. :headbang:

http://www.youtube.com/watch?v=b4Y4tv3pFBE
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on December 09, 2012, 04:04:33 pm
Private video^^^

By the way - how do you use the smith machine? You need to rotate the bar to put it back? Is there any other way to re-rack it? Because at my gym I have to rotate the bar using the hands and it's sliding in my hands and I have to bend my back to help rotate it back on the racks and I've had TERRIBLE back pain two times from this - so I'm not using it anymore. Way too dangerous for my back because of this.

Is there any other way I'm not aware of to re-rack the weight?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on December 09, 2012, 05:37:47 pm
Private video^^^

By the way - how do you use the smith machine? You need to rotate the bar to put it back? Is there any other way to re-rack it? Because at my gym I have to rotate the bar using the hands and it's sliding in my hands and I have to bend my back to help rotate it back on the racks and I've had TERRIBLE back pain two times from this - so I'm not using it anymore. Way too dangerous for my back because of this.

Is there any other way I'm not aware of to re-rack the weight?

that is why i use gloves doing these. need to really squeeze the bar on the knurl area and twist that thing to re-rack. the bar also gets harder to twist the more weight you have in there.
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on December 09, 2012, 05:43:53 pm
Yeah, exactly. I'm having problems with just a few plates loaded on it... it has the tendency to roll back (as in unracking) every time so ... thanks but... not for me.
Title: Re: Kingfush Unlisted Training Vids
Post by: Dreyth on December 10, 2012, 12:09:33 am
i would love to start going extra heavy on calf raises but...

my right calf is still so much smaller than my left. and ive been training it exclusively for months on end. still hasnt caught up, but progress has been made.



what's your vertical looking like now?  i wanna know how much the calves have helped
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on December 10, 2012, 01:55:13 pm
 :uhcomeon:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on December 21, 2012, 01:14:21 pm
Dec 21, 2010. Exactly 2 years ago. 405x4 non-paused reps. BW 188-192lb. relatively stronger today while at a constant state of fatigue from daily lifting. can't believe i used to throw around 4 plates like that.

http://www.youtube.com/watch?v=yK6cuwMWoBI



Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 01, 2013, 11:37:10 pm
more calf work from today - 010113 BW182 675x8

http://www.youtube.com/watch?v=QYpjgnlUN2E
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 25, 2013, 09:27:42 pm
i've done better form than this. today i was feeling confident enough to lift outside again for some added stim.

http://www.youtube.com/watch?v=il0Tub1sWcA
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on February 03, 2013, 07:39:58 pm
440x1, BW 188-192

http://www.youtube.com/watch?v=ozdetncWM7U
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on February 04, 2013, 04:53:08 am
Isn't doing that outside the rack just a tad "too dangerous"? :P

I know you do it for "added stimulus" but is it worth it?
Title: Re: Kingfush Unlisted Training Vids
Post by: seifullaah73 on February 04, 2013, 06:54:44 am
440lbs  :o  :uhcomeon:   :ibsquatting:
Sick lifts man, as well as good form.
 :headbang:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on February 05, 2013, 05:23:58 pm
Isn't doing that outside the rack just a tad "too dangerous"? :P

oly training for almost 2 years in my college days. dumping the bar is nothing new.

update on my cows... 192BW this week.. defined with blood pipes.. got to 17s. no, the tape measure is not folded on the other side. i might be able to get to mid-high 17s if i go boss volumes again.. something like a leg press 495x20s multi sets to 100reps/workout.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo77_zpsea140906.jpg)

Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on February 05, 2013, 05:39:45 pm
17 inches? 43 cm?

I'm at 42 cm so I guess I have pretty big calves since I probably also have a thinner bone structure than you.
Title: Re: Kingfush Unlisted Training Vids
Post by: vag on February 05, 2013, 06:35:12 pm
He is also at ~10% bodyfat while you are at 18-20%? Not that the fat makes THAT much of a difference at calves but it is a factor.
My calves are currently 40cm ( 15,75'' ) and i haven't worked them out for ~6 month.
Also i have girly bone structure , circumference above ankles is 22cm ( 8,5'' )  :uhhhfacepalm: I am sure the fact i am mid ~195/17% adds up to them.
KF's calves is all cow! Calf-zilla!
Title: Re: Kingfush Unlisted Training Vids
Post by: LoopieMclooperson on February 06, 2013, 02:14:59 am
Damn KF my laptop doesn't do your calves justice.

I just measured my calf for reference and saw the very unimpressive number of 14.5"s.

Talk about girly bone structure.  :uhhhfacepalm:


Title: Re: Kingfush Unlisted Training Vids
Post by: Mutumbo000 on February 06, 2013, 02:37:33 am
Damn KF my laptop doesn't do your calves justice.

I just measured my calf for reference and saw the very unimpressive number of 14.5"s.

Talk about girly bone structure.  :uhhhfacepalm:

LOL i'm 15lbs heavier than you and I'm rolling on 13 inch calves. I don't really care though coz 90% of the time I wear trackies or jeans so nobody sees my legs.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on February 06, 2013, 07:23:51 am
i have a large bone structure. measured elbow breadth is almost 3.5".  ;D

other bone structure measurement - wrist 7.5", ankle 10.5".
 
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on February 06, 2013, 09:44:40 am
Ah, there you go. I have relatively bigger calves, thank you.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on February 16, 2013, 08:40:41 pm
this is my daily top warmup ramping set before the backoffs for the 6th straight day at low 190s BW (and without a leaning diet yet)

not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.

i will vid this weight whenever i can because its just awesome to look at.  :headbang:

455x1 6th straight day
http://www.youtube.com/watch?v=U08pdMzjKUo
Title: Re: Kingfush Unlisted Training Vids
Post by: LoopieMclooperson on February 17, 2013, 12:25:30 am
Nicely done. you make that kinda weight look effortless.  :highfive:


 not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.


for some reason hearing of you mortality, makes me want to hit the iron a little harder and make it to your level.
Title: Re: Kingfush Unlisted Training Vids
Post by: TKXII on February 17, 2013, 10:23:22 pm
that's a lot of calve strength!!!

does any one now the minimum requirements for calve strength? I know Kelly Bagget recommends at 1.5 X bw 20 times or single leg calve raises slow and controlled 20 times. Does this sound about right?

THIS QUESTION MAKES NO FUCKING SENSE.

lmao
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on February 18, 2013, 05:56:10 am
Does any one now the minimum requirements for forearm strength?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on February 27, 2013, 08:41:11 pm
this is my daily top warmup ramping set before the backoffs for the 6th straight day at low 190s BW (and without a leaning diet yet)

not a strict pause as i am still afraid of the form breakdown if i lean forward a bit. was able to a single 455 from a pause and i was lucky i didn't lean forward too much. erector chain would have been fried or broken.

i will vid this weight whenever i can because its just awesome to look at.  :headbang:

455x1 6th straight day
http://www.youtube.com/watch?v=U08pdMzjKUo

455 beat me 3-0 already in the last few days. back to plantains, blackberries and more eggs. i will vid this thing moving again by monday next week. 

Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on April 15, 2013, 09:12:32 pm
4 1/2 plates from a complete pause today.  :headbang:

455x1 18 of 24, BW 198-202
http://www.youtube.com/watch?v=JWeSPdglIz0

Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on April 15, 2013, 10:07:29 pm
 :uhcomeon:
Title: Re: Kingfush Unlisted Training Vids
Post by: LoopieMclooperson on April 16, 2013, 12:11:55 am
Nicely done sir.

As always I stand in awe.
Title: Re: Kingfush Unlisted Training Vids
Post by: LanceSTS on April 16, 2013, 01:26:21 am

 Nice work!  :ibsquatting:
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on April 16, 2013, 05:37:05 am

 Nice work!  :ibsquatting:

Why did you put the kingfish squatting gif? :D
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on June 04, 2013, 09:55:01 pm
depth not too bad. need to step up the ankle dorsiflexion if you still can. that'll bring everything lower without pulling in the lowerback.  :strong:

(http://i.imgur.com/CT490Ht.png)

(http://i14.photobucket.com/albums/a307/robertodimaano/53e8cb1f-3ffb-4ea5-9927-d886a03f5224_zpsac58abd6.jpg)
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on June 05, 2013, 12:51:47 pm
yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.
Title: Re: Kingfush Unlisted Training Vids
Post by: T0ddday on June 06, 2013, 09:11:04 am
yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Been outa town for so long... great to see these videos.  Ankle mobility can be really hard to work on.  You can increase dorsiflexion in your structures in the back of your leg are tight... but if the restriction is in the front (as it may be if you have oft-injured ankles) there seems to not be much you can do besides get a raised heel... KFs dorsiflexion might be his greatest asset to his functional squatting.   A reason why a lot of athletes simply don't benefit from such a low squat.
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on June 06, 2013, 09:44:53 am
yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Been outa town for so long... great to see these videos.  Ankle mobility can be really hard to work on.  You can increase dorsiflexion in your structures in the back of your leg are tight... but if the restriction is in the front (as it may be if you have oft-injured ankles) there seems to not be much you can do besides get a raised heel... KFs dorsiflexion might be his greatest asset to his functional squatting.   A reason why a lot of athletes simply don't benefit from such a low squat.

interesting and kind of depressing point. would be nice to do a barefoot pistol. i have strength enough for days but i can't flex my ankle enough to keep from pitching backward. regardless, will continue to work on dorsiflexion while squatting in my oly shoes.
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on June 06, 2013, 11:58:31 am
I don't think it's really the ankles... for a pistol to be successful, and I know this because I can compare my left and right legs (I can deep pistol squat pretty easily with my left leg and I can barely get to parallel on my right), it's important to be able to "reach" the glutes and lower abs and to stabilize that pelvis.

On my right leg it's usually a lack of glute/posterior chain control/recruitment that I have that prevents me from getting all the way down, plus the lack of strength.
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on June 06, 2013, 02:59:00 pm
I don't think it's really the ankles... for a pistol to be successful, and I know this because I can compare my left and right legs (I can deep pistol squat pretty easily with my left leg and I can barely get to parallel on my right), it's important to be able to "reach" the glutes and lower abs and to stabilize that pelvis.

On my right leg it's usually a lack of glute/posterior chain control/recruitment that I have that prevents me from getting all the way down, plus the lack of strength.

wrong. for me it is unquestionably the ankles. the one small change of raising my heel by 3/4" or 1" is the difference between complete inability to do a deep pistol and ability to rep them out with ease.
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on June 06, 2013, 04:40:07 pm
Well yeah but it could also mean that in that harder position the low abs might not be able to hold you from collapsing backwards, for example. Or by elevating the heel you alter the recruitment and participation factors of different muscles.

And then it could be what you say, who knows?
Title: Re: Kingfush Unlisted Training Vids
Post by: T0ddday on June 08, 2013, 01:15:34 am
Well yeah but it could also mean that in that harder position the low abs might not be able to hold you from collapsing backwards, for example. Or by elevating the heel you alter the recruitment and participation factors of different muscles.

And then it could be what you say, who knows?

Eh... The point is that if he had greater ankle mobility he could do pistols with ease.   If you lack ankle mobility your center of gravity will be behind your foot.... If you have incredibly strong abs or stabilizer muscles could you do pistols in this position... Possibly.  But it will be 100x harder.  Fact is that all good "pistolers" have the ankle mobility or proportions such that their center of gravity is balanced throughout the pistol.  Sure being strong will make up for fluctuation but to get good at a movement it's best to have optimal movement patterns rather than muscle through something much harder.
Title: Re: Kingfush Unlisted Training Vids
Post by: BMully on June 08, 2013, 01:25:52 am
What's your best 60m?

Kingfish, Could you answer this? Someone as strong and explosive as you must have a great time in the 60m.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on June 10, 2013, 11:39:27 pm
What's your best 60m?

Kingfish, Could you answer this? Someone as strong and explosive as you must have a great time in the 60m.

never timed my sprints yet.

most of my running are either uphill or while pushing a sled... for now.
Title: Re: Kingfush Unlisted Training Vids
Post by: LanceSTS on June 10, 2013, 11:48:12 pm


  One thing you guys are overlooking, which is a HUGE factor in kingfishs ankle dorsi flexion is he is purposely squatting on the front of his feet.  Even with weightlifting shoes on his heels come off the floor at times. This will drastically alter the perception of dorsi flexion in a normal squat with the weight on mid foot/heel.   Hes obviously adapted to this and his knees are fine, but trying to copy that aspect of his squat will hurt a lot athletes who are not Kingfish and do not have his proportions nor time spent  building strength in that movement pattern.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on June 11, 2013, 01:09:22 am
  One thing you guys are overlooking, which is a HUGE factor in kingfishs ankle dorsi flexion is he is purposely squatting on the front of his feet.  Even with weightlifting shoes on his heels come off the floor at times. This will drastically alter the perception of dorsi flexion in a normal squat with the weight on mid foot/heel.   Hes obviously adapted to this and his knees are fine, but trying to copy that aspect of his squat will hurt a lot athletes who are not Kingfish and do not have his proportions nor time spent  building strength in that movement pattern.

balls of the feet. if we have to land on them with forces coming from plyometrics.. 2-2.5BW in a slow controlled movement should be a lot easier to adapt to.

i concentrate on heel pushing on goodmornings.. never on the squats.


Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on June 11, 2013, 05:44:38 am
  One thing you guys are overlooking, which is a HUGE factor in kingfishs ankle dorsi flexion is he is purposely squatting on the front of his feet.  Even with weightlifting shoes on his heels come off the floor at times. This will drastically alter the perception of dorsi flexion in a normal squat with the weight on mid foot/heel.   Hes obviously adapted to this and his knees are fine, but trying to copy that aspect of his squat will hurt a lot athletes who are not Kingfish and do not have his proportions nor time spent  building strength in that movement pattern.

balls of the feet. if we have to land on them with forces coming from plyometrics.. 2-2.5BW in a slow controlled movement should be a lot easier to adapt to.

i concentrate on heel pushing on goodmornings.. never on the squats.



Thank you. I'm tired of this "push it through the heels" thing. I mean I know it's a good cue for beginners not to go with crazy knee overloads but everything that occurs athletically occurs at the balls of the feet.

If that should be replicated in the gym and if we should strive for pure specificity - I would say no. But if you're able to safely, then you should go for it.
Title: Re: Kingfush Unlisted Training Vids
Post by: ChrisM on June 21, 2013, 02:01:00 pm
I use small weights under my heels to keep weight on my forefoot. Found it while searching for some old bodybuilder training tips. Feels much more natural to me in addition to what Kingfish said about the plyo's.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on September 03, 2013, 05:23:48 pm
210KG 465x1 Day BW206-210
http://www.youtube.com/watch?v=OFQFOq5BkFs
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on September 03, 2013, 05:45:32 pm
nasty.
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on September 03, 2013, 05:54:38 pm
That looked amazing... just a slight sticking point but otherwise very cursive movement.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on September 03, 2013, 06:01:31 pm
That looked amazing... just a slight sticking point but otherwise very cursive movement.

if there was no considerable slowing down at that 1/4 position up, im good for another 25+lbs. 

one thing i learned from all the 455 - given enough repetitions for adaptation, back strength does not limit the squat. its all in the initial drive of the legs out of that bottom paused start..  to put it very simple.

nasty.

took a while for the bar to stop shaking.  :headbang: :headbang:



Title: Re: Kingfush Unlisted Training Vids
Post by: seifullaah73 on September 03, 2013, 06:09:39 pm
one thing i learned from all the 455 - given enough repetitions for adaptation, back strength does not limit the squat. its all in the initial drive of the legs out of that bottom paused start..  to put it very simple.


Definitely agree with you there.
Title: Re: Kingfush Unlisted Training Vids
Post by: Joe on September 03, 2013, 06:21:29 pm
one thing i learned from all the 455 - given enough repetitions for adaptation, back strength does not limit the squat. its all in the initial drive of the legs out of that bottom paused start..  to put it very simple.


Definitely agree with you there.

lol
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on September 03, 2013, 07:06:10 pm
Have you ever ever low bar squatted?

What would you think your low bar squat would be at this point? ~500?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on October 09, 2013, 12:57:48 am
475#1
http://www.youtube.com/watch?v=ypOgH5-6-lk

the bar bent more than my back this time.  :headbang:
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on October 09, 2013, 06:14:34 am
It really scares me when I see you squat a ton without safety pins.
Title: Re: Kingfush Unlisted Training Vids
Post by: seifullaah73 on October 09, 2013, 07:36:53 am
You finally hit that 475lb
excellent job man and it was as easy as your 455 videos i have seen.
 :goodjobbro:

what's next man?
Title: Re: Kingfush Unlisted Training Vids
Post by: aiir on October 10, 2013, 04:26:27 pm
next up....

5 - 0 - 0 ?
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on October 10, 2013, 05:23:17 pm
yeah kf, i wanna see how much you can squat without the pause.
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on October 10, 2013, 06:55:06 pm
I bet it's not that much over the paused version.
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on October 11, 2013, 10:17:50 am
if he practiced a PL-compliant squat (less depth, no pause) for a couple of months i bet he could squat 600+. he couldn't do that tomorrow but he could if he decided to go for it.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on May 25, 2016, 11:12:28 am
bump for some seated calf work. feels like full ROM when i'm doing them but ROM looks weak on vid. could be that the foot rests are angled. i'm not pushing straight up. its slanted a bit.. i also noticed the jerking motion towards the top ROM. thats when i'm really trying to squeeze the calves and really get max plantar flexion.

http://www.youtube.com/watch?v=Vg0fTZ2IL74

http://www.youtube.com/watch?v=8OosJgh3rEw
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on May 25, 2016, 11:52:54 am
What are you using these for? I mean, it's not like your soleus needs that much of a load.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on May 25, 2016, 12:02:01 pm
What are you using these for? I mean, it's not like your soleus needs that much of a load.

calves need heavy loads and lots of reps to grow.

i do it for some form of calf work without tiring my back. smith machine standing calf kills my traps in the long run.

its always a good thing to have massive calves for jump training. more muscles to take some impacts of landings away from the connective tissues.
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on May 25, 2016, 12:28:51 pm
nice.

unrelated: was searching for a seated calf raise quote by verkhoshansky but couldn't find it.
- http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/postid/559/scope/posts/Default.aspx
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on May 25, 2016, 02:04:15 pm
Is it worth doing them for athleticism, knowing only the soleus works in the seated version?
Title: Re: Kingfush Unlisted Training Vids
Post by: Dreyth on May 25, 2016, 06:29:24 pm
Is it worth doing them for athleticism, knowing only the soleus works in the seated version?

was wondering this too. also, didnt standing calf raises ALSO work the soleus? considering incorporating seated calf raises but these 2 questions need to be answered first

 :uhcomeon:
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on May 25, 2016, 06:56:21 pm
unbelievably i can't find any pics of deep plants for DLRVJ jumpers.. lots of dead links.

ok I lied, there's a ton on my old photobucket:

(http://i390.photobucket.com/albums/oo345/adarqui/Picture41.png)



I have no idea whether or not seated calve raises contribute much to vert.. but in DLRVJ, you can get in some positions which would most definitely stress them eccentrically.. I imagine if they are stronger, they may be able to contribute "something" to overall reactive strength.

I doubt anyone knows for sure.. but it could be worth incorporating (along with standing calve raises), to make sure you aren't missing out on potential "inches". As far as standing calve raises go, they are most definitely neglected.

I'll try to find some quotes about seated calf raises in SSTM. Verkhoshansky mentions them several times, related to leaping.

pc
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on May 26, 2016, 02:49:59 am
Yeah, in fact, I brought on this exact point talking about Myree's plant in another thread, lel.

How strong was Eddie in the calf raise variations when you were training him, Andrew? Was he getting complete ROM on his standing/seated calf raises? And if so, what were the ratios to his bodyweight?
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on May 26, 2016, 03:22:37 am
Yeah, in fact, I brought on this exact point talking about Myree's plant in another thread, lel.

ah ya.. it's something that might be overlooked.. the "calves are useless" mantra permeates the industry.



Quote
How strong was Eddie in the calf raise variations when you were training him, Andrew? Was he getting complete ROM on his standing/seated calf raises? And if so, what were the ratios to his bodyweight?

as far as calf raises goes, he only did the standing variation. We didn't have the seated calf raise machine inside the "outdoor facility". So we did standing barbell, standing db, and single leg standing db calf  raises.

i forget his actual stats though.. I don't have any of those sheets/computer data anymore. ;/

pc!
Title: Re: Kingfush Unlisted Training Vids
Post by: Raptor on May 26, 2016, 03:30:25 am
Am I wrong in assuming the soleus assists the quads in transferring energy towards the ground? If the soleus muscles, in the plant position that Myree displays above, would be weak, then the heels would collapse and there would be "no medium" through which the quads could "push through" towards the ground. The gastrocnemius muscles are in active insufficiency in that position, so only the soleus can do the job there.

Am I missing anything?
Title: Re: Kingfush Unlisted Training Vids
Post by: Dreyth on May 26, 2016, 09:43:21 am
Am I wrong in assuming the soleus assists the quads in transferring energy towards the ground? If the soleus muscles, in the plant position that Myree displays above, would be weak, then the heels would collapse and there would be "no medium" through which the quads could "push through" towards the ground. The gastrocnemius muscles are in active insufficiency in that position, so only the soleus can do the job there.

Am I missing anything?

i think.... yea i think i'll add in seated calf raises. thats a good point.
especially considering i've never done them consistently in my life, and probably several other people here havent either, the returns will be relatively nice since the strength in them should increase quickly.

on second thought, maybe they get enough stimulation from practicing max effort jumps for years? i'll still do seated ones though
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on September 25, 2016, 11:35:31 pm
paused 395x4 miss5 092516 bw 202
http://www.youtube.com/watch?v=48aN5BONT3U

back down to more 385x5s sets.
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on September 26, 2016, 08:38:52 am
bro in blue almost saved you...... lol  :ninja:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on September 26, 2016, 10:37:02 am
bro in blue almost saved you...... lol  :ninja:

yes, he said he would have spotted me if i asked.

i would have dumped the bar immediately if i felt being pushed up. so easy to twitch little ab muscles when you get out of balance.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on October 31, 2016, 10:40:05 am
while looking through my old photo bucket for some pics of plants (for scoob), found these really old photos.. HEHEheEHEHe. This is towards the end of when I boxed, probably ~2007.. Obviously good lighting but, really lean. Definitely leaner than I am now, but, i'm getting closer to this. I'm probably around ~142-145 in these pics.

(http://i390.photobucket.com/albums/oo345/adarqui/Photo58.jpg) (http://s390.photobucket.com/user/adarqui/media/Photo58.jpg.html)

i'm going to throw a pic of kingfish in just for comparison:

(http://i14.photobucket.com/albums/a307/robertodimaano/photo%202_zpsxcdnmagg.jpg)

holy shit.



(http://i390.photobucket.com/albums/oo345/adarqui/Photo61.jpg) (http://s390.photobucket.com/user/adarqui/media/Photo61.jpg.html)

(http://i390.photobucket.com/albums/oo345/adarqui/Photo26.jpg) (http://s390.photobucket.com/user/adarqui/media/Photo26.jpg.html)

(http://i390.photobucket.com/albums/oo345/adarqui/Photo31.jpg) (http://s390.photobucket.com/user/adarqui/media/Photo31.jpg.html)

(http://i390.photobucket.com/albums/oo345/adarqui/Photo21.jpg) (http://s390.photobucket.com/user/adarqui/media/Photo21.jpg.html)

i like this mma fighter like physique. been asked before if i'm fighter.

these pics only look good without clothes. put some shirt on and 90% of people think you are on crack.


bump for back pics. sad erectors need some volume work.
(http://i14.photobucket.com/albums/a307/robertodimaano/0bac78ba-7848-454b-aab6-2b2635a46490_zpsnc0lzrqx.jpg)

Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on October 31, 2016, 04:52:53 pm
^^ back loox hyooge.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on October 31, 2016, 10:54:19 pm
^^ back loox hyooge.

thanks. one good thing that worked well is building a solid strength base with weighted neutral chins. other forms of lat/back work does not feel as "solid" to use a lot of resistance.




Title: Re: Kingfush Unlisted Training Vids
Post by: Flander on November 10, 2016, 04:48:36 am
You look broad like a barndoor. Damn.  :strong:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on November 10, 2016, 10:53:48 pm
You look broad like a barndoor. Damn.  :strong:

thanks. my favorite combo for really thickening the back is heavy sets of single arm machine or db rows, and high volumes of moderate-light cable rows. and chins. weighted chins.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 01, 2017, 11:44:57 am
this whole thing is now about my back training. wooot!

starting 2017 strong.

horizontal hammerstrength machine iso row - 6x45lb 5x1 sets bw194lb
http://www.youtube.com/watch?v=PGoqbi0o_2Q

not going to shave my head anytime soon. too many questions about being natty or not. will stay drug free until its legal.   :P
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on January 01, 2017, 02:45:59 pm
nice, but confused about head shave.. so, if your head is shaved, they think you have hair loss due to drugs/ped's?

back zilla 2017.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 01, 2017, 06:27:28 pm
nice, but confused about head shave.. so, if your head is shaved, they think you have hair loss due to drugs/ped's?

back zilla 2017.

yes. mens physique is popular and a couple of my co-workers compete. i lift with them sometimes.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 09, 2017, 07:42:55 am
more back training vid - upperbody vertical pulling.

300lbx5
http://www.youtube.com/watch?v=XfCHRowo5Ms

now that my elbow is 100% again back from dip overuse, ill focus on upperbody vertical pushing using the standing bb overhead press. 185lb vid hopefully. repping 165lb a couple of weeks ago.
Title: Re: Kingfush Unlisted Training Vids
Post by: Dreyth on January 09, 2017, 08:56:31 am

not going to shave my head anytime soon. too many questions about being natty or not. will stay drug free until its legal.   :P

haha nice  :strong:
Title: Re: Kingfush Unlisted Training Vids
Post by: fast does lie on July 10, 2017, 01:16:26 am
It really scares me when I see you squat a ton without safety pins.

It's like in Batman, he needs to make the jump without the rope to do it.

going for pr max without safety pins or spotter is the way to go
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on January 10, 2018, 11:31:41 am
yup.. another back training vid. will take vid of my landmine rowing next.

85lb. 194lb bw.
http://www.youtube.com/watch?v=N3eSPrX6Fhg

just realized that i was already at 300lbx5 on the lat machine pulldown at this time last year from my last uploaded vid. i made ZERO progress on this because the machine is already topped out. lol i'm doing them wider now if that counts.

Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on April 22, 2018, 10:49:52 am
neck curls 60lb
http://www.youtube.com/watch?v=4eEJNcVkwaE

* i showed this exercise a few days ago to 300lb+ samoan beast and my buddy was able to rep 135-150lb for 10 controlled reps. thats a weight most people use for lat pulldown.
* i'm using 60lbx5s. 75lbx3 max so far as i'm only doing them for a few weeks only. got a lot of room to improve. 

high pull rowing. 180lb fail. i got lifted up. 165lb x10s.
http://www.youtube.com/watch?v=P23rq65hK40

* posterior shoulders work hard on these. dont feel much on the mid back. the mid rowing takes care of that.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on May 28, 2018, 10:29:28 am
mid back rowing using lat pulldown machine.

140lb x20. double rope grip for more midback squeeze. lat pulldown machine for rowing because its easier on my lowerback.

http://www.youtube.com/watch?v=VGt0Qgm8qJs
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on June 12, 2018, 06:44:14 am
you ever think about slimming down and doing a bb competition?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on June 12, 2018, 09:59:18 am
you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows.  ;D
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on June 12, 2018, 10:10:40 am
you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows.  ;D

even natty shows?
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on June 12, 2018, 10:28:16 am
you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows.  ;D

even natty shows?

no such thing.  :trollface:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on March 02, 2019, 11:19:10 pm
475x1 bw 208
http://www.youtube.com/watch?v=0E8OL2Oq_7Q
Title: Re: Kingfush Unlisted Training Vids
Post by: LBSS on March 03, 2019, 02:11:51 am
god damn, dude, you went on a journey with that bar!
Title: Re: Kingfush Unlisted Training Vids
Post by: maxent on March 03, 2019, 03:02:30 am
That's a pretty rep. And with plastic coated plates too haha  :ibsquatting:
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on March 03, 2019, 06:03:55 am
god damn, dude, you went on a journey with that bar!

thats the only even spot on the floor. sucks more when somebody stops in front of me during a rep.

That's a pretty rep. And with plastic coated plates too haha  :ibsquatting:

i was surprised to overpower it by this much that day because i did 405x5 the previous day.
Title: Re: Kingfush Unlisted Training Vids
Post by: seifullaah73 on March 03, 2019, 09:52:08 am
Damn man a 475lbs with a slow descend and deep before beasting out that rep.

Well done.  :goodjobbro:
Title: Re: Kingfush Unlisted Training Vids
Post by: adarqui on March 03, 2019, 11:27:34 am
"damn bro" is right. lol.

with a bar that heavy, people probably expecting to see a quarter squat. then it goes atg. then it's paused. minds blown.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on March 27, 2019, 01:59:16 am
495#1 bw 208lb. 2.38bw
http://www.youtube.com/watch?v=GdJGdvbDzxI

Title: Re: Kingfush Unlisted Training Vids
Post by: acole14 on March 27, 2019, 06:08:21 am
Nice man, well done. I hope you get 500 #1 soon.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on March 27, 2019, 10:28:54 am
Nice man, well done. I hope you get 500 #1 soon.

nope..not going for the 5 and little change. will try to get leaner while holding this top heavy single. might take a better vid later if all feels the same.
Title: Re: Kingfush Unlisted Training Vids
Post by: Kingfish on December 10, 2019, 01:33:50 pm
495#20
http://www.youtube.com/watch?v=jDZTljTtkoM

plan to get 495 at a leaner weight did not work. have to be over 210 to get the heavies without burning out. looked like i could have done another 10-15lbs over it.  :headbang:
Title: Re: Kingfush Unlisted Training Vids
Post by: Dreyth on December 10, 2019, 03:32:01 pm
Looks like a longer pause than the 495 @ 208bw on the previous page. Also a stronger ascent too  :highfive: