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Messages - Kingfish

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1351
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2013, 08:31:08 am »
^ whichever has more fat. i prefer salmon bellies grilled/baked with ginger and habaneros.

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0
- Close Grip Pushup x20 | 10.10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* been consistent now on lifting at home for the morning warmup routine. too cold outside lately, and i have this early morning work schedule. i should be able to go 435x1 later with enough reserves for a couple of 405 singles.

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Fri 3:30pm
Jan 25, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 185s
145,165,185,200x1 BW 184-188lb
185 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x0 | 3.2
- 585 x10
- 405 x0 x0 | leg press

* not as strong as i thought id be because there was a very little form breakdown on the 435x1. did not push for multi 405s and kept it at the usual 2 singles. id probably lift a little better tmrw as this 435 was the firs after a 1 day skip. 
* used kgs on the log today. my long term goal is 205-210-215. for some reason, 205-210 after getting repeatable 200 seems a lot easier than getting 455/475 coming from 435s. lol

<a href="http://www.youtube.com/watch?v=il0Tub1sWcA" target="_blank">http://www.youtube.com/watch?v=il0Tub1sWcA</a>

1352
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2013, 08:57:51 am »
Thur 5:30am
Jan 24, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* lifted at home. did not really noticed but i was sleep deprived yesterday. i thought i got more than enough sleep but completely forgot that i did not sleep at 8pm. did photoshop homework and really did not finish until 11pm.. thats 11-5am sleep, and a few minutes from 1pm-2pm.
* i slept from 7pm-11pm, 11pm-5am today. body took what i owed it. il get another midday nap at 10-1pm today. this better work for the 435/405 later. dry BW less 4lbs as i did not drink anything in more than 10 hours

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Thur 3:30pm
Jan 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,425x1 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10| 6.4   
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x0 x0 | leg press

* i was feeling good today but decided to hold off on the 435x1 top set for another day just to make sure i recover completely from those consecutive 765s calf raises. the 425x1 went up convincingly. il go 435 tmrw for sure. held the calf raises to 675s. 
* i am now getting close to BW 186-188lb goal after some serious liquid intakes. i use a 32oz boss mug per serving and down at least 2 of these at a time, 2-4 times a day. there is my 3-4lb weight swings. at 188-192BW, i may be at 455x1 already.. thats a 2.4BW top set daily, with a 2.25BW back off sets. i just need a few more weeks with these 405 back off sets until i can get 405x2s without burning out..move up to multiple 425s and the 455 will eventually be not as heavy.

1353
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 23, 2013, 09:08:03 am »
Wed 5:30am
Jan 23, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
- BW x20

* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning. again

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

Wed 3:30pm
Jan 23, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405x1 435x0 425x1 BW 184-186lb
405 x0 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0 |10.10
- 405 x20 | leg press

* time to back off again from the heavy smith calf raises. the 405x1 was as explosive and smooth as yesterday but the 435x1 was too heavy today. did not really got to fight it much. just gave it to the pins and reloaded with 425s. no back off and no smiths. too bad because i actually felt strong today.. strong enough not to put the pins.. good thing i was being safe and put it there for the 435 top set.

1354
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2013, 09:11:19 am »
Tue 5:30am
Jan 22, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 | 10.10 - leg press
 
* did the warmup morning lifts at home. got more sleep and ran out of gym time in the morning.

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

Tue 3:30pm
Jan 22, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 4 BW 184-186lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.

* will all these 765lb heavy calf raises, IMO - my torso should not be bending with this little 435lb. did the 315-365-405 warmup ramping but really focused on keeping a solid mid-upper back. i try to put myself in the same form as if i was lifting the 765s and i subconsciously "pre-bend" my mid back, and hold this position through out the 435 paused rep. worked really well. did not even slow down. just a smooth and explosive concentric.
* i don't really know how it worked but keeping my mid-back in a tight but already "bent" position and keeping that form solid is a safer/more effective form than trying to maintain an almost upright form and then giving the back a bit more momentum when it eventually goes to that "bent" position halfway up.. when the bar gets that little momentum, the bend gets uglier anyway. id like the idea of just starting with my own bend angle and just keeping that all thru out that heavy single. does not work the same with <405.. the weight is not enough to bend me.

1355
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 21, 2013, 10:41:24 am »
Mon 6:00am
Jan 21, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 | 10.10 - leg press
 
* don't have work today and will again have a tue-fri 7-3:3pm dayshift work schedule. next week i return to my wed-fri/alt sat night routine. will get some good sleep til midday and go for 3rd straight day at 435 top single.

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Mon 3:30pm
Jan 21, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day3
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10
- 405 x0 x0 | 10.10 leg press.

* my form did not stand up against the 435 today. midway up, concentric was not strong/explosive enough and the torso leaked energy. still got the  rep but will most likely get pinned tmrw if i stupidly use the same weight again. today is as strong as i can get myself- 10-12hr total sleep time with 6.3.2.2hr interval naps, strong diet too. creatine/caffeine loaded. BW 186lb.
* will go with 315-345-385-425 tmrw with 405 back ups. IMO, the 405 backup clusters might be too heavy at this time. i do those singles with sub 60 sec resets. i also got consistent 405 doubles a few days ago. will go 405 singles only.
* smith calfs were pretty strong coming from a skipped day. could have gotten x4 x3 but did not want to drain myself too much.

1356
Strength, Power, Reactivity, & Speed Discussion / Re: Weightlifting shoes
« on: January 21, 2013, 08:23:36 am »
bump up for some ironworks in action..


1357
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 20, 2013, 06:54:30 am »
Sun 2:00am
Jan 20, 2013

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

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

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
- 405lb x20 | 10.10 - leg press

*i did the warmup lift early so i can do the 2nd by 10-11am. need time to watch the niners game at 12pm. this light warmup routine of squat.legpress.chin.dip takes me less than 15mins.

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

Sun 10:00am
Jan 20, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 Day 2 BW 184-186 now - 012013
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- 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
- 675 x0 | 6.4   
- 765 x0 | 3.2
- 585 x0 | 10.10
- 405 x20 x20 | 10.10 leg press.

* skipped the heavy smith calf raises to favor the squats. i'm not making any noticeable progress with the 765s anyway. back off from that and do more high rep leg press in the mean time.
* the 435 felt a bit heavier today than yesterday but still not a grinder. smooth and no form breakdown on the concentric. i got everything going for a strong lift but the 10-11am schedule probably threw me off a bit. this is my sleep time.
* i will get the 435x1 again tmrw afternoon ~ 4pm after this long break. i have no chance to vid as this 24hr gym is too packed and most people look at the squat rack when i'm doing my routine.


1358
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2013, 12:03:39 pm »
Sat 7:30am
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011913 7am)

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10 | 6.4

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
- 405lb x20 x20 | 10.10 - leg press

* i'm very consistent now at dry BW 184lb. got some really good sleep last night, and will also get my nap later. i will go for a 315-365-405-435 this afternoon and a couple of 405 singles so i don't tire out. will vid my top single for form check. i want to make sure i do it with a strict pause just like every other rep.


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

Sat 2:30pm
Jan 19, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,365,405,435x1 BW 185.2lb mostly water weight from all the protein shakes.. 435x1 Day 1
405 x2 | 1.1

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
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.10

* got everything done to come strong for this afternoon... BW could be improved a bit but after taking all the pre-workout liquids, i'm probably at wet 186lb already. did 315-365-405-435-405s
* the 365 still felt light. as the third single, the 405 felt noticeably heavier than the 385 i've been used to. changed my mind and reset the bar inside the squat rack and put the pins on. didn't matter, the 435 went up convincingly without any form breakdown or noticeable slowing midway up. i can get this again tmrw. was not able to vid as the gym was packed at this saturday afternoon. not really worried about it as this is really a daily repeatable for me.
* il probably stick to this top 435x1 for some time until i can get multiple reps on 425s. don't want to use 440 - it does not end in 5, lol. il build up the 405-425 back ups and go boss mode to 455 in a few months as my BW also improves to high 180s.

1359
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2013, 02:13:15 pm »
Fri 7:30am
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1 (BW 184.0 updated 011813 am)

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

Dip
Full ROM - Shoulder Width
- BW x0

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x0 - leg press

* lifted at home because of limited time in the morning. had to sleep more to adjust to this day shift schedule. i ordered squat stands (valor db-8 model) a few days back and used it for the 315s. i'm feeling disoriented - slepping at night time too much. sleep pattern sucks now but as long as i get my sleep, i should be stronger later.

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Fri 4:00pm
Jan 18, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s
315,345,385,425x1 | 425s Day 11 updated 011813 BW 183.8lb
405 x2 | 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4   
- 765 x5 | 3.2
- 585 x20 | 10.8.2

* 425x1 strong but quickly got tired after the first 405. cannot get multiple 400lb+ daily at this twig weight. need to be at boss levels soon.. 186-188lb and eventually end up at the low-mid 190s lean.
* calf was really swollen after the 585x20. 585lb felt so light on my back after the 765s. stopped for a few seconds at 10reps to reset and get more explosiveness. i don't muscle up a weight. the initial push should be quick and strong, otherwise i stop the set and wait for another strong cluster a few seconds after.

1360
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 17, 2013, 09:49:26 am »
Thur 6:00am
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- 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
- 405lb x20 - leg press

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

Thur 4:00pm
Jan 17, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 10, BW 185.4lb (updated 011713)
405 x2 x2  | 2, 1.1

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x0 - resting

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x0 | 6.4 skip 
- 765 x0 | 3.2 skip
- 405 x20  - leg press for volume work without tiring back.

* did not get a midday nap between the squats. did not really feel tired from lack of nap since i got a good amount of sleep last night. 6+2 hr. a few minutes after 6hr then sleep again another 2hr. the 425 was more explosive yesterday. skipped the heavy calf raises to boost recovery some more.

1361
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 16, 2013, 10:35:39 am »
Wed 6:00am
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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

Wed 3:30pm
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 9, BW 184.8lb (updated 011613)
405 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x0  - leg press for volume work without tiring back.. skipped

* BW not at 186 yet. 385 felt very explosive and a 435 would have been possible the way the 425 concentric went up smoothly and explosively. not mentally prepared to use 435 daily if i'm not at least 186-188lb big. i might not recover on a daily basis if i overexert myself. did 405 doubles instead and was able to get 2 back up paused sets. slowly but surely adding weight to the bar.
* i'm on a day shift schedule for this and next week. i might not fatigue on the fri-sat as my sleep time will be consistent. need to do more doubles of the 405s and eat strong afterwards. the 765 calf raises is getting to be routine too. no issues here and nothing tiring/hurting. il keep it like this and add more leg press x20s when im feeling stronger.

1362
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2013, 12:35:22 pm »
Tue 6:00am
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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

Mon 3:30pm
Jan 15, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 8 (updated 011513)
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x20

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* another routine lift. did only a single x20 back up volume set for the calf to rest it a bit.

1363
Introduce Yourself / Re: First new member of 2013? haha
« on: January 14, 2013, 09:50:44 pm »
Quote from: danielju on January 14, 2013, 09:22:02 pm
So, it's like- to get high vert, you have to get stronger - to say it simple, is that right?
But what would you do if you had no access to gym/heavy weights?
Like myself - only have 50kg

find a good flight of stairs and climb up while skipping as much steps as you can. go down plantar flexed with minimal heel contact and as quiet as you can. do again until you are not explosive enough. rest and repeat.

better than any stationary 1-legged lunge as there is a motivation here to be explosive on every step. lack of good explosiveness = battle scars on the trailing shin

1364
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2013, 10:29:35 am »
Mon 6:00am
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

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

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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

Mon 3:30pm
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 7
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 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
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* all the requirements for the 425s are there again. strong post workout meal on previous lift, 315 singles in the morning. good 1.5-2 hr nap before the 2nd workout and BW  at 184ish. 425x1 outside the rack went up like routine. 385 doubles was also not a problem either. il go for x3 when my BW gets to 186. il go for a 315-365-405-435-405 daily  paused reps at that weight too.

1365
Introduce Yourself / Re: First new member of 2013? haha
« on: January 14, 2013, 08:36:23 am »
to answer your PM, here's how i built my Standing Jump:

■ access if you are fit to train? - GPP, BF%, flexibility.. etc.

■ get strong and full squat 2BW multiple times with good form.

■ express your strength in whatever movement you want by doing repetitions of that movement.



for the average 5'10 to 6'2, repeatable full of squat 300lb is usually a standing 30, 365=36"..




here's my repeatable high 30s.. my daily full squat are at low 400s.

<a href="http://www.youtube.com/watch?v=DYYFQBdq5vU" target="_blank">http://www.youtube.com/watch?v=DYYFQBdq5vU</a>

 
 



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