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Messages - Kingfish

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1681
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 11, 2012, 09:07:51 am »
Wed - 1/? Morning 5:00am
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* will lift again probably after lunch but will most likely get fatigued tmrw because this is the start of my work nights 7-8am.

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Wed - 2/? Afternoon 1:30pm
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455,475,500x1
- 455x2
- 320x1 front

* 500 surprisingly felt light on the back and i was still able to make the pause at the 1/2 depth ~ 90max quad/calf angle, before exploding up with the weight. the 455x2 following that was still very explosive and controlled. 320 front squat felt so easy it might have been useless.. should have done 345.


1682
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2012, 12:43:42 pm »
^ paused half squats not really doing any harm yet. i like the feeling of pausing at half depth, but going up a bit and going to that same spot with again within the rep before completing the rep is starting to feel good for me. feels like a slowmo version of an SVJ.

Tue - 1/3 Morning 6:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* got 6hr straight sleep and felt off. 400x1 was not very easy. continued to 1/2 squat the rest of the weights and will come back stronger later.

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Tue - 2/3 Lunch 2:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455,475x1

* 425x1 from a strict pause. ~ 10-15lbs over it. strong but not the most explosive.
* lowerback starting to feel a little tired from the supra max halfs. if i struggle later with the paused rep ramping, i might deload back to 455 top set.  goals are 475-500-525 top sets with backoff 455 x2-4s. still in the prep phase so taking it easy for now.

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Tue - 3/3 Night 9:00pm
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* did not feel weak at all but decided to skip the 475+ so i can be sure that recovery is really catching up. 425x1 paused was boss again - its starting feel like 400 now. 

1683
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 09, 2012, 11:44:21 am »
^ thanks. possible but with rims that are 99% not completely 10ft, id say low 42-43 best. the only vid-validated SVJs i have are 39"x2 a few months ago, so i cannot really claim +3-4" over my old vid without any proof.. and yes, my 2-hand reach is 90".

Mon - 1/3 Morning 7:00am
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* still overpowered the paused 425x1 by at least 20-30lbs. solid strict pause with a controlled and smooth concentric. lowerback probably recovered now from the 18rep heavy back extensions. did the supra max preparation sets with the pause.
* did a set of supra max 1/2 squat with a pause at the bottom but came up only to 1/4 way up and went down again after "finding" the depth with the first rep but this time without the pause. like a 1+1/2 set in one rep of 1/2 squat. this felt good but will most likely break something if form gets sloppy - because of the supra max loading.

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Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* repeat of the first workout today and still felt just as easy. might go for 475 tonight if my back still feels solid. been eating lots of chicken breasts lately because i got a freezer full on a 1 get 1 promo.

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Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* just as strong as last time too but lowerback starting to feel tired a bit after the 455. will skip next supra max if i still feel stiff a bit but most likely not.
* SVJ 2-hand dunks afterwards felt easier and more explosive. must be some supra max effect.

1684
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 08, 2012, 10:34:42 am »
Sun - 1/3 Morning 6:00am
April 8, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* messed up with my back extension volume. did a bit too much. legs were strong but the lowerback did not hold. did not even attempt my planned supra max. would probably just fold..

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Sun - 2/3 Afternoon 4:30pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455x1

* lowerback felt stronger after the midday nap. got 425x1 but not as explosive as i want. the pause was strict. supra max half squats started with singles up to 455x1 as preparation.
* IMO, doing a lot of these paused full squats reps multi times a day for years got my VMO/glutes/hamstrings very strong at that full hams-at-calves position. adding another wave of supra max halfs will get me going at my sticking point at the 1/2 squat ROM - and eventually will get me a higher SVJ.
* will do singles supra max for now as preparation and see if i can recover from this and lift again within the day. 3x a day if i can. focus for now is to get comfortable stopping at half depth, holding that position to really feel the depth and then exploding up. hopefully get to a top supra max paused single with 525-530 then back up to 475s 2-4 reps non-paused with explosive reversals.
* last time i did the supra max cycle, i almost injured my upper back because when i was holding the bottom position, i was resting the bar on the pins. pushing it back up but not realizing that i was losing contact with the bar at the hole. i was basically  pounding my upperback with a metal bar. not doing that again.

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Sun - 3/3 Night 11:45pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* the potentiation effect of the previous supra max halfs was strong. blasted 425x1 paused like it was 20-30lbs lighter. a strict 440x1 would be possible. did not do more half squats because i might burn out too soon.
* i like these quick ramping to 400-425s. gives me good appetite and gets my SVJ going too. consistent on 6-10 SVJ 2 hand dunks post squat without really a good warmup aside form the squats.
* will do halfs again later.







1685
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2012, 06:20:41 pm »
Sat - 1/2 Afternoon 2:00pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got some good 3hr morning sleep after work and it was just right. 400x1 felt light now compared to yesterdays and the 425x1 was from a strict pause again. had to use more effort to continue the bar going the 1/2 way up but nothing that got me worried.
* it might be a good time soon to add some supra max 1/2 squats to get stronger in that sticking point for me and also give my VMOs some time off. something like 425x1 paused, 440-455-475-497-515-530 x1-2, back up to 425x4
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

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Sat - 2/2 Night 8:30pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* could have started the supra max squat cycle with some light 425/440/455 as preparation but changed my mind. i'l do it later.

 

1686
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 06, 2012, 05:29:48 am »
Fri - 1/2 Morning 1:00am
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

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Fri - 2/2 Afternoon 6:00pm
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* 2 days of not-so-good sleep. slept 9-5pm and woke up overslept feeling bloated .  this is the heaviest 400 felt in a long time. will skip the midnight lift if i don't feel any better later.

1687
Nutrition & Supplementation / Re: Body Fat Caliper Testing on Yourself
« on: April 06, 2012, 01:27:07 am »
Quote from: T0ddday on April 05, 2012, 06:47:39 pm
Honestly, if you are already pretty lean then it's pretty hard to measure your bf accurately.  Your waist measurement and a mirror are a pretty good gauge of how lean you are for most people. 

yes. i use the lowerabs vascularity as an indicator thats it time for some good mass of steaks because i'm thinning out. that and the chin bone really feeling sharp.. or your eye sockets that seem to shrink inside. lol

1688
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 05, 2012, 05:21:35 am »
Thur - 1/2 Morning 1:00am
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* no sleep between this and the previous workout. did not want to burn my CNS out by lifting the 425. also did the workout in my lunch break so i made it quick. 3-5min rests. 400 was still easy but i can tell that a 2-3hr pre-workout sleep would have made things better.

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Thur - 2/2 Afternoon 4:00pm
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got 6hr day sleep but did not have enough freshness to lift 425 easily. did a very strict pause at the hole but the concentric was not as explosive as i wanted.
* upping BCAA consumption by consuming more casein proteins now. single serving in the 3-4grams of BCAA and go for 8-10 servings a day.

1689
Article & Video Discussion / Re: The one leg jump and bodyweight/squat/calf importance
« on: April 04, 2012, 08:28:55 pm »
^ so much questions with the one-leg running vertical training... :wowthatwasnutswtf:  :wowthatwasnutswtf: :wowthatwasnutswtf:

all you really need for a strong SVJ are big legs and consistent SVJ practice. makes life a lot less complicated. if you are fat. be unfat. :headbang:

and to be serious - the main benefit of the SVJ over the RVJ is the training consistency. there is less wear and tear / injury so you get to train longer.

 

1690
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 04, 2012, 10:11:13 am »
Wed - 1/2 Morning 5:00am
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* will try to make a straight 6-7hr day sleep today and lift afterwards.

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Wed - 2/2 Afternoon 4:00pm
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got the 6+hr straight sleep. lifts were easier this afternoon.

1691
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2012, 10:55:02 am »
Tue - 1/3 Morning 5:00am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 6 hours after the 425x1, 3hr nap and i'm at it again. my higher intake of BCAAs might be helping me recover a bit faster.  

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Tue - 2/3 Afternoon 2:30am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* strong enough for +15-20lbs more. stopped at 425x1 and did more sprinting and jumping. legs still holding strong. 3x/day is not as bad as i thought.

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Tue - 3/3 Afternoon 9:30pm
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 3x 425x1 today again and i'm not even feeling any soreness or tenderness in my legs. thats with SVJ 2 hand dunks post squat and some light sprint drills.
* might change weight ramping to 350-410-435 if i feel strong after tonights sleep. lift again at 5-6am wednesday and will end the 3x/day lifting. working wed-fri night this week.

1692
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 02, 2012, 09:27:01 am »
Mon - 1/3 Morning 4:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

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Mon - 2/3 Afternoon 5:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]


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Mon - 3/3 Night 11:30pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.

1693
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 01, 2012, 12:04:29 pm »
Sun - 1/3 Morning 1:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

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Sun - 2/3 Morning 11:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

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Sun - 3/3 Night 7:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.

1694
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2012, 08:34:18 pm »
Sat - Afternoon 4:00pm
Mar 31, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.

1695
Pics, Videos, & Links / Re: is my 36.9 standing vert legit ??
« on: March 31, 2012, 04:12:47 am »
^ heres a 34" vid i took before. compare and see if he is any higher. my measured SVJs are very accurate to the inch  :headbang:

<a href="http://www.youtube.com/watch?v=2VWj-FXmox8" target="_blank">http://www.youtube.com/watch?v=2VWj-FXmox8</a>

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