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Messages - Kingfish

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1231
Strength, Power, Reactivity, & Speed Discussion / Re: abandon the back squat, and move to front squat!
« on: March 04, 2013, 04:21:57 pm »
Quote from: pelham32 on March 04, 2013, 04:13:06 pm
Interesting, is this more of a explosive oriented routine? Toteach explosiveness at the specific joint angle and to be followed with a squat routine? For example, I'm on 5/3/1 for my main strength work of full squat,  and this looks like it could be done afterwards for the assistance work. Here's what I did today, before I read your reply. I did 5/3/1 for strength in full squat, then went down to 195lbs(started light) and tried half squats for some high rep myo reps.. It went down like this
195lbs x 15, 4,4,4,5,5 .. Then some single leg hip thrusts....  My form didn't break down as much since I started light..  I might try your recommendation on a separate workout in between my two squatting days.

yes. do not abuse the supra max. it will work until it starts breaking you apart.

it's in my log somewhere -  IIRC, last time i did the 1/2 squats, i will full squat up to 405. then supra max 1-2 singles using 425,455,475,495 up to 515s. so there, up to 130%RM.

build up first and don't go very heavy too early. i suggest switching after 8-12 weeks if you are still not broken at that point.

all these rep/set/weight came from lance. i didn't make it up.

1232
Strength, Power, Reactivity, & Speed Discussion / Re: abandon the back squat, and move to front squat!
« on: March 04, 2013, 03:38:56 pm »
Quote from: pelham32 on March 04, 2013, 12:55:25 pm
I tried to do the whole front squat thing, but for me I just couldn't get comfortable with it... Heavy front squats took more out of me than heavy back squats half or full. I do believe it is a great substitution for the back squat though.. As far as rvj is concerned, this is my main goal and what I care about most for leg training.

Any suggestions for a set and rep scheme for half squats for an assistance exercise? I felt I did benefit from half squats, but the heavier weight and shorter reversal point was killing my low back bc of my long torso. I'm thinking a focus on a full back squat for strength and lighter higher rep assistance work with half squat will be the best of both worlds. Yay or nay?


supra max weight, 1-2 reps, 1-2 sets.  focus on controlled but very explosive reversals.

for higher rep assistance work, use the same half-squat depth with a very light weight and do jump squats with resets.  i hold a 25lb plate each hand when i do these. top it off with a few singles of SVJ/RVJ. 

1233
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 04, 2013, 12:53:35 pm »
Mon 8:00am
Mar 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1 x1


Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20

* felt fatigued and tired after i woke up at 5am. nap again and workout at 8am. felt a lot better. did not go heavier that 315 to give legs more recovery. 315 is perfect for recovery / blood work.
* cable rows feeling more comfortable now but still giving me some decent cardio. i only perspire doing these. keeping the whole body in isometric while rowing 100x10s appears to be burning more calories that anything else that i do.

-------------------------------------------------------------------------------------------------

Mon 3:30pm
Mar 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 194-196 Submax Volumes Goal 425s
315 x1
365 x1
405 x1
455 x1 Day 1
425 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10| 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 | 10.10
- 10x45 x10 | 5.5
- 8x45 x10

* BW back to 194-196 and got my top set of 455x1 again. concentric was smooth and looked effortless. pause not as strict as the 425s but you can't tell from certain angles.
* the leg press calf raises are slowly beating up my lower back. not the same feeling when you round the spinal erectors. i played around with the back support angle and hopefully i distribute the weight into my torso better.
 
 
Quote from: danielju on March 04, 2013, 04:15:02 am
Okay... So you bought the book from the website right?

amazon.com

1234
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2013, 07:35:18 pm »
Quote from: danielju on March 03, 2013, 01:25:31 am
Are you doing daily squats? I thought lifting same muscle groups everyday was bad? Or is it different for you? ( Sorry i'm a beginner who doesn't know alot,
 and trying to learn best way to increase vj)

best way learn is to read a book - i prefer supertraining by Yuri Verkhoshansky or any of his other materials.

Sun 1:30pm
Mar 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1
365 x1
405 x1
440 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20
- 10x45 x10
- 8x45 x10

* slept 8-12:30pm. end of 4 day work night. sleep deprived today but felt good at the 440x1. everything went downhill from there. lol.

-------------------------------------------------------------------------------------------------

//second workout skipped. 4th work night.

Sun 11:30pm
Mar 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

1235
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 02, 2013, 09:20:15 pm »
Sat 3:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 196
315 x1 x1
365 x1
405 x1
440 x1
425 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0 - skipped for horizontal pulls - cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20
- 10x45 x10 (5.5) | 8x45 x10 waveloaded

* empty BW196 this afternoon. plan on doing the morning squat loading but at first set of 405x1, the rep felt surprisingly easy. even without a workout 6-8hrs before, the rep felt very smooth. did 440x1 and the same thing. got it from a strict pause.
* calf raise leg press now at 10plates each side. waveloading to 8 plates made my calves feel very bloated. will go 8plates x20 warmup and waveload up to 2 sets next time.   
* got my weight up a bit eating more complex carbs.


-------------------------------------------------------------------------------------------------

//second workout skipped. 4th work night.

Fri 11:30pm
Mar 2, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

1236
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 01, 2013, 09:42:13 pm »
Fri 4:00pm
Mar 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20

* backoff days while i'm eating better. will be at 194-196 by weekend.

-------------------------------------------------------------------------------------------------

// skip second workout. recovering.

Fri 11:30pm
Mar 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

1237
Strength, Power, Reactivity, & Speed Discussion / Re: my jump training
« on: March 01, 2013, 12:06:37 pm »
Quote from: pelham32 on March 01, 2013, 11:18:25 am
Dunk practice also helps rvj and the coordination with a ball. I usually just start at the three point line and drive to the basket trying to explode up and dunk. Really concentrating exploding from my LR plant. Oddly enough I get the most explosion out of a crossover starting my drive, instead of driving straight to the basket. Helps get me lower I think. How are your rvj dunks compared to your standing dunks? Easier?

i was about to reply with the same thing. most fun way to improve RVJ - RVJ dunking.

vid back in the days when i thought RVJ was cool.

<a href="http://www.youtube.com/watch?v=b9C7eiLlVX0" target="_blank">http://www.youtube.com/watch?v=b9C7eiLlVX0</a>

1238
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 28, 2013, 09:27:19 pm »
Thur 4:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 14.6 , 10.7.3

* too tired after work. did not even squat at home. good time for a deload anyway as my low-mid quads are still tender. lifted 4:30pm after my 8:30am-12:30pm-4pm sleep. legs felt at lot better. tenderness in the muscle belly is out. coordination in the squats felt like a morning workout. sucks. did not even bother with the 2nd 405x1. even without the smoothness, the concentrics still felt very strong.

-------------------------------------------------------------------------------------------------

// skip second workout. recovering.

Thur 11:30pm
Feb 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10


1239
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: February 27, 2013, 08:41:11 pm »
Quote from: 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
<a href="http://www.youtube.com/watch?v=U08pdMzjKUo" target="_blank">http://www.youtube.com/watch?v=U08pdMzjKUo</a>

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. 


1240
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 27, 2013, 12:30:48 pm »
Quote from: Dreyth on February 27, 2013, 12:54:04 am
can u just post a vid of u flying like Goku already?

i'll probably post another set of SVJ 2-hand dunks. not interesting at all. lol.

Wed 7:30am
Feb 27, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10 x10

* skipped the second single of 405s. i might squat again by 1-2pm so i can get some decent sleep before i start this 4 day workweek. 

-------------------------------------------------------------------------------------------------

Wed 1:30pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0 | 10.10 skipped.

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* tried the 455 again and still ran out of momentum halfway up. its getting higher and higher every day but still had to drop it to the pins today as fighting with this weight will not be comfortable. 440 becomes a bit heavier this way but was still able to get it coming from a strict pause.
* calf raise becoming annoying now as i have to put more effort in loading the leg press with 16x45s than the actual calf raise exercise. might go 10x45s and hold the 440 top set until i really get  my dry BW to 194s.

1241
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2013, 12:10:28 pm »
Tue 7:30am
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Tue 4:00pm
Feb 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x20 | 10.10

* strong already on the standing cable rows. got to straight 6 reps with the strict holds using 100lb (full stack). squat still weak. will wait until i get to a dry BW194-196lb. the 440x1 is with a strict pause.

1242
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 25, 2013, 10:43:31 am »
Mon 7:00am
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 | 4.4.2

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Mon 4:00pm
Feb 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW 192-194lb Submax Volumes Goal 425s
315-365-405 x1
440 x1
425 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0 skip in favor of cable rows

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
100 x10 | 3.3.4

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x20 x10 x10

* did not have enough strength to get 455x1. i need more BW. i leaned out a bit during my vacation. need to be at a wet 194-196 at least. i was barely at 193lb today. will stay with the 440 until i get my weight back on track. did more calves and back. taking it easy with the dips.
* still happy to get this 440x1 repeatable now on my non-strong day.

1243
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2013, 03:17:00 pm »
Sun 10:30pm
Feb 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1
365 x1
405 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10    | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

-------------------------------------------------------------------------------------------------

Sun 5:00pm
Feb 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315-365-405 x1
425 x1 x1
405 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
90 x10 x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10

* legs still not completely recovered. did not have a convincing 405. just did 425 for top set this afternoon. i need to get my sleep in check. BW still at the 192-194. not hurting or strained anywhere, just weak. i will get a good amount of sleep tonight. should get 440-455 tmrw afternoon.

1244
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 23, 2013, 07:35:21 pm »
Sat 2:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585lb x20 - leg press.

* did not have the morning workout today. very sleepy after work. woke up 8:30-12:30pm. will take a nap later and lift again before midnight if i feel strong. coordination starting to feel better.

-------------------------------------------------------------------------------------------------

Sat 11:30pm
Feb 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
BW 192-194lb
315 x1
365 x1
405 x1 x1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x0

Standing One-Arm Cable Rows
Paused Reps, Top / Bottom Holds
80    x10 x10          | 6.4
90    x10 x10 x10    | 6.4
100  x10 x10           | 4.3.3

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Leg Press
Paused reps top/bottom holds
- 6X45 x10
- 8X45 x10 x10 x10 x10

* sleep deprived or my sleep pattern got so messed up by this single night shift friday night. 405 felt like a morning workout 405. did not benefit at all from the 2pm first workout. i felt weaker. too much energy but not enough strength on the squat. did more calves and mid-back. IMO - can't have enough of both.
* went high volumes with both calves and mid-back. started with 6x45 x10 reps on the leg press calf raise. did not cut it. i want a weight where it gets challenging approaching 6-8 rep zone. added 2 more 45s. 8x45s x10 reps and still got to  straight 10 reps. stopped there before i overdo this. did more reps and waited to see when i start to feel my calves tire a bit and not have enough to go maintain the full pauses. 5 mins rests alternating with the standing cable rows. got to 4th set of 10s and it started to show some sign of fatigue towards reps 8. called it a day for the calf work.
* i like doing these standing one-arm cable rows using the other hand to support my torso. trying to get the erector chain out of the exercise while thickening my mid-back. pull by focusing on using my elbow and get to top and bottom ROM - hold to kill momentum. palms facing almost up, get wrist (using stirrup attachment) to armpit on top ROM. machine maxed at 200lb (100lb effective weight). will go 80-90x10s warmup, and 100x10s clustered up to a rep where i cannot get a strict hold at the full top ROM. if i get strong enough for 100 x10 straight, i will just go for 100x20 straight, multi sets. that should take some time. 
 

1245
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2013, 10:56:36 am »
Fri 7:30am
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315 x1 x1
365 x1
405 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 495lb x20 - leg press.

* felt more uncoordinated than usual for a morning squat workout but definitely fresher and stronger coming from the 3.5 day deload. will go for 455 top set later.
* 495 leg press calf raise is too light now. will go 585 soon.

-------------------------------------------------------------------------------------------------

Fri 4:30pm
Feb 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s
315,365,405,440x1 BW 192-194lb
425 x0 x0

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 585 x20 | leg press. rest

* coordination sucks on the heavy singles. did 455 and it came up wrong. initial burst of concentric did not even make it halfway up. did not even fight the weight. it felt like ~ 10-20lbs heavier. got a strict 440x1. called it a day.
* even the 585 calf raises were not very heavy. reset at rep 18. will go 675x20 here soon as back offs from the 675 smith calfs which i plan on adding after i get back to repeatable 455s tmrw hopefully. i detrain on my top squat sets very quickly.

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