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Messages - Kingfish

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1621
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2012, 12:07:00 am »
Wed - 4:30pm
Jun 27, 2012

Week 6 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385 +1+1][405 +1]  30-60sec rest per +

* did a few more dunks after the squats. removing the backup 20rep clustered gave me energy to do my jumping. kept the reps really low to not break anything.
* will continue deloading until i can overshoot back to 425s again. probably another week. will do better this week by limiting going over 385 (85%). hope i can stick to that plan. not looking good but il try.



1622
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2012, 12:14:56 pm »
Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.



Tue - 11:00pm
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.

1623
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2012, 10:00:20 am »
Mon - 5:30am
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* i can feel the slight overshoot in strength after almost 1 week of removing the 20 rep backup clustered reps, but i'm not strong enough to get 425s again (95%RM). the accumulated fatigue of the daily lifting which i don't really noticed that much anymore is probably taking its toll. i really want to get to 440-450x1 again but thats not going to happen unless i find a way to stop lifting too much too often.
* i will lift again this afternoon and do more dunking. i'm not really upset that my strength from almost 1 year ago has barely improved (i got lighter by 6-8lbs, but thats pretty much it). IMO, me maintaining my strength and not getting broken is already a good thing.

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Mon - 4:00pm
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* just a quick squat ramping for warmups. did 2 pick up games and a good amount of jumping. could have tried 2 singles of 405 but i feel the fatigue from the jumping already. calf work after the jumps

1624
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2012, 09:04:05 pm »
Sun - 3:30pm
Jun 24, 2012

Week 5 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* was not able to stop myself from dunking today. did 5 only to minimize impacts. jumps felt good again. squat template now routine and doable even with only 4hr sleep coming from a 13hr night shift.
* dumb idea but i removed the squat safety pins on this workout even up to the 405s to motivate me a little bit because i was feeling sleepy, slow and just not really into it. excited the CNS a little that way.

1625
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 23, 2012, 06:11:59 pm »
Sat - 1:30pm
Jun 23, 2012

Week 5 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* the extra single of 365 did not really do much to make the succeeding heavier singles better. still a repeatable template but the 2nd 405x1 is still a heavish weight.
* did my SVJ 2-hand dunks today before my daily calf work. calves not feeling really dead today so i did my jumps. i was flying at this dry BW of 168-170lb. did not even break a sweat at warmup for the dunks, even after almost 4 days of no jumping. i just bent my knees, push floor, extend knees + drive hips. done. 8 dunks in a row. stopped with 1 set. thats the advantage of the SVJ, a very simple ballistic movement with a near max that is easily repeatable even without a lot of skill work.
* will only lift 1x today to recover from the jumps. those kill me more with minimal signs of its effects until its too late.

1626
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 22, 2012, 06:15:24 pm »
^ those thick foam padded 45 deg leg press with the extended head support can get too comfortable sometimes.

Fri - 1:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* getting stronger little by little. leg recovering nicely. might try doing 2 singles on 365 then 1x singles on 385/405 to really not use too much effort in the maintenance lifts.
* daily calf routine still going. plate loaded seated calf + leg press calf raises for soleus and gastrocs. i favor training the soleus.

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Fri 2/2 - 9:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* 2nd workout for the day felt much easier than the first. i'm not really planning on lifting 2x on a deload but it just felt right to lift again after 8-10hrs.

1627
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2012, 09:44:52 pm »
Thur - 4:30pm 2/2
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* so much for taking a deload. lol. did 2nd workout of the day because it felt like a good idea at the time. i was strong and my coordination is also there. could have made 425 but not yet in 440+ strong. this template might really work as long as i don't over do it.
* working out after work is also not a good idea. i had a brief nap in the leg press between the clustered sets of calf raises. calves feeling a bit better but still too sore to even think about running. squats with dead calves still works so il still continue abusing them.

1628
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2012, 04:47:56 am »
^ 31" waist, 24.5" each leg. i don't like shopping for pants.

Thur - 12:00am
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* could have used more recovery from the heavy singles from the last workout. had to use more effort to get the paused 405x1. would tire too much if i did another single. a single waveload on the 80/85%RM weight and called it a day. form was perfect. legs tired.
* doing more daily calf work too, alternating everyday between seated and straight knees. i lost some of my ability to plantar flex during walking because of the immense soreness. pain feels good over there.

1629
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 20, 2012, 09:29:18 am »
Wed - 4:30am
Jun 20, 2012

Week 5 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385 x3|x3 [+1+1+1/+1+1+1] 90sec rest waveloaded

* did workout early because i have work tonight 7pm. prefer to lift after work at 8am and get sleep afterwards. lifting before work gets me tired towards the end of that day.
* deloading on the volume but used heavy-ish weight ~ 365/385 80/85%RM with a lot lesser tonnage. waveloaded the singles on a 6rep straight single-clustered set. started with 365 then 385, and stopped with 6 total reps combined. that might be enough to maintain coordination for at least another 24hrs. if i still add to the leg fatigue, might cut the back off total reps to 4 with 2 singles each weight. il use this template for a few days until i feel fresh again.
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.


1630
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 19, 2012, 09:08:48 pm »
Quote from: LBSS on June 19, 2012, 11:22:23 am
stiffness = persistent effects of dehydration?

not dehydrated. i have a big 32oz mug for my water (~ 4regular cups), and i drink 4-6 of those a day. not including the protein shakes. my legs are just stiff because of the high rep cycle overuse. that is way i also do not use anything below 200lbs on my warmup sets - not heavy enough to push me down comfortably to full bottom ROM.

Tue - 4:30am
Jun 19, 2012

Week 4 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 90sec rest

* same lifts as yesterday. coordination is much better but the leg fatigue is greater. i will take a week as back off, probably max at 385/85%RM.
* these 70-75% 20 rep back up clusters really challenged my muscle recovery but was not heavy enough to compromise my tendons/ligaments. i do not feel any discomfort in my upper knees or anywhere non-muscle. just one big soreness in the muscle belly of the quads and glutes. hamstrings are also probably tight but not as bad as the rest.


 

1631
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2012, 04:46:19 am »
^ its the landings from the jumps thats injuring you. i've gotten myself into the tenderness stage (starting) of an over-use type injury. best thing to do is back off the jumping. even with my non max SVJs, those impacts add up.

best thing id do in your case aside from not making it worst by jumping more, is do do those high rep / light-moderate weight leg curls/leg extensions. got it from lance and those extra blood flow really heals you. sleep and eat good. goodluck!
 

1632
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 18, 2012, 11:39:20 pm »
you are struggling with 1.5BW. you need to fix your diet. somethings not right here. you get to 2BW. the real struggling starts there.

1633
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 18, 2012, 11:29:05 pm »
Mon - 4:30am
Jun 18, 2012

Week 4 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* originally planned to lift this morning but i was so burned out that i had to hold it for later and get more recovery. quads/glutes felt really stiff. i could have lifted and still made my schedule but that would really tire me out.
* tmrw is the last day id do these back up 20 clustered reps. 4 weeks on and il give myself 1 week to recover more. il lift light at 315x20 in the late afternoon tmrw after the finals probably.

1634
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 17, 2012, 12:35:22 pm »
^ GHR or Goodmornings + full squats > deadlift anyday.

Sun - 6:30am
Jun 17, 2012

Week 4 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
335x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* lifted early in the morning. can't do afternoon, need to watch nba finals. not as strong as i thought. 2nd set of 405 was not as strong as the first.
* BW dropped to 166-168lbs. lost more water than i thought standing under the sun for half a day yesterday - i was trying to stay hydrated but apparently not enough. will get better diet today.

1635
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 17, 2012, 03:37:55 am »
lifehouse, jennifer hudson and bruno mars at the att park for the yearly company concert.

<a href="http://www.youtube.com/watch?v=17pJZZEpMmQ" target="_blank">http://www.youtube.com/watch?v=17pJZZEpMmQ</a>

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