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Messages - Kingfish

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1651
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.

1652
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.


1653
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.


 

1654
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!
 

1655
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.

1656
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.

1657
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.

1658
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>

1659
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 16, 2012, 01:53:04 pm »
Quote from: steven-miller on June 15, 2012, 09:20:03 pm
My advice would be to focus on basic strength work and a form of max effort jumps. Squats, deadlifts and one(!) explosive lift (preferably powerclean) should be that basic strength work and max effort jumps can be done in addition. If you have to, keep the BSS if you are interested in single leg jumps as well. If you squat heavy on Monday, you might do them on Wednesday, so that Friday can be squats again. You have to treat them as a main exercise for them to be of any worth IMO.

i'm not very consistent on the explosive lift cycles (i do barbell jump squats occasionally more as a form of squat deloading) and IMO - you can do without them, and still be able to transfer your strength made from the heavy compounds into your jumps just by jumping.




1660
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 16, 2012, 10:43:26 am »
Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
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 +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.

1661
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 15, 2012, 08:26:30 pm »
Fri - 3:00pm
Jun 15, 2012

Week 4 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385,405,415+1]  30-60sec rest per +
365x20 [+1+2,+1+2,+1+2,+1+2,+1+2,+1+2,+1+1] 60-90-120sec rest as needed

* will back off the intensity on the backup sets tmrw, something like ~ 315-335 and cycle back up again to 365s. 385 is still annoyingly heavy, 365 is the good kind of heavy right now.
* could have gotten a top single of 425 today but IMO, backup with -50 at 375 is a bit too much too soon coming from 335s last workout.
* 100g casein protein post workout. brought the wrong kind. this will do for now. can't go wrong with high BCAA profiles anyway.
 

1662
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 14, 2012, 09:51:50 pm »
Thur - 3:00pm
Jun 14, 2012

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

* the 405s felt lighter today even with legs that felt really beat. i didn't know what happened but this morning, i thought i won't even make it pass 385s because i was just too sore. slept again and woke up feeling better.
* if i recover as good, and hopefully not going to x4 helped me lessen the soreness - il go for a top set of 425 tmrw afternoon.

1663
Strength, Power, Reactivity, & Speed Discussion / Re: Take creatine for first time for getting explosive?
« on: June 14, 2012, 06:11:41 pm »
use micronized creapure. 5g daily in hot coffee. done. 





1664
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 13, 2012, 07:16:22 pm »
Wed - 3:00pm
Jun 13, 2012

Week 4 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 365 +1+1
- 315x20 [+2+4+2+4+2+4+2]

* even with almost 36hrs from the last workout, the coordination got back quickly after sets 2-3 of 225s. stopped at 225 3rd set as the form is already going. usually go up to 4 sets with 225 if form is still not smooth. no problems with any of the weights. got the first single of 405 easily, i really thought about 425 but found a way to stop myself.
* this cycle is focused on the back up multi clusters for higher tonnage/volume while minimize rests - for more leg mass. had to stop at 405 even when i have 20-30lbs over it.
* i'm only on week 4 and this back up sets are tiring. i'm sweating and i'm getting really sore/DOMd. id prefer the multi heavy singles from 400-440 anyday over this crap.
* played around with the reps on 315s. felt good with a waveload type reps. +2+4, then cycle back. end with +2 to complete 20 total reps.

1665
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 13, 2012, 04:00:40 pm »
bout to lift 400 again on jello legs.. need to amp a bit.. here you go. blast this with the top down and some serious subwoofers, drive to the gym. win  :headbang:

pre workout
<a href="http://www.youtube.com/watch?v=EN8tC2XlCSk" target="_blank">http://www.youtube.com/watch?v=EN8tC2XlCSk</a>

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

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