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Messages - Kingfish

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1696
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 30, 2012, 09:00:38 pm »
Fri - Afternoon 4:30pm
Mar 30, 2012

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

* got good sleep but 1-2hr more would have been perfect. 425x1 felt routine now.

1697
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 10:59:23 pm »
^ take that post down...  :pissed: :pissed: :pissed:

1698
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 10:56:06 pm »
^ nope. not there yet

1699
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2012, 09:17:12 pm »
Thur - Afternoon 4:30pm
Mar 29, 2012

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

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.


1700
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 09:15:07 pm »
^ they might not have this in romania  :wowthatwasnutswtf:

1701
Pics, Videos, & Links / Got it?.. keep it to yourself.
« on: March 29, 2012, 06:48:23 pm »
Got it?.. keep it to yourself.


1702
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2012, 09:29:15 pm »
Wed - Afternoon 4:30pm
Mar 28, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]
- 375x2

* weak. too much sleep and also tired from 3x lifts yesterday. 400x1 was still controlled/explosive but definitely felt heavier than usual. adding back up sets of 375s - thats were i left off last month. try building that back up to 375 x6-8 reps.

1703
Strength, Power, Reactivity, & Speed Discussion / Re: got spinal erectors?
« on: March 28, 2012, 09:24:40 pm »
^ my bad, forgot to mention - these were seated cable rows with light-moderate weights, doing them with a rounded back to full ROM. seated cable rows (rounded) + heavy back extension (straight back) combo worked well for me. 

if you are competitive in sprinting events, my combine coach is really emphasizing to me the importance of the hams/glutes. the quads are important for acceleration but majority of the time, strong and explosive p-chain should be the focus.


1704
Strength, Power, Reactivity, & Speed Discussion / Re: got spinal erectors?
« on: March 27, 2012, 07:44:23 pm »
^ lol.. look at me.. i gotz biggest traps. im natty too.. :P :P :P

1705
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 04:41:21 pm »
Tue - 1/3 Morning 12am
Mar 27, 2012

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

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

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

Tue - 2/3 Lunch 11am
Mar 27, 2012

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

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

Tue - 3/3 Night 7pm
Mar 27, 2012

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





1706
Strength, Power, Reactivity, & Speed Discussion / Re: got spinal erectors?
« on: March 27, 2012, 05:41:25 am »
^ just feel like trolling on how i was able to thicken my back as an accessory to my heavy compound lift. also, no deadlifting here.





1707
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 04:44:32 am »
Quote from: PointerRyan on March 27, 2012, 04:14:24 am
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Quote from: Raptor on March 27, 2012, 04:20:46 am
Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.

1708
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 02:16:16 am »
^ thats when i thought i needed to be at 190ish to move the 4 plates.

i'm 170lbs now and was able to improve my lifts at the same time. i never got any serious injury from training. strained back from the sled drag recently but nothing that held me back for more than a few days.




1709
Strength, Power, Reactivity, & Speed Discussion / got spinal erectors?
« on: March 27, 2012, 01:43:59 am »
You cannot have too much back muscles IMO. i can do without the traps. but the mid/lower back can get as big as they want. big traps can stereotype you as a shrug-bro bodybuilder. no offense but i'm not a fan of a fox looking musclehead  ;D

i trained mine so that i can handle the big weights in the full squat using back extensions and seated rows most of the time.

* seated rows to warmup with 12-20 controlled reps with a pause/squeeze at the max pull ROM and with spinal articulations on the other end ROM, placing emphasis also on keeping elbows close to body and pulling with them and not the arms - i use a small straight bar with an narrow underhand grip.
* 135lb - 180lb back extensions with full ROM for mass at 8-12reps
* chins using the rim like dwade.. 20rep sets. i count doubles then go for 10 counts for the lats.


1710
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2012, 01:17:04 am »
Mon - 1/2 Morning 12am
Mar 26, 2012

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

* yes, i actually did 3 lifts this sunday. 4am, 1pm and another at 11pm. i logged it as 12am monday because thats when i actually lifted the 400x1. did this to make sure that the following lift will not be weak.

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

Mon - 2/2 Morning 11am
Mar 25, 2012

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

* not really planning a 2x lift today but needed to lift something heavy to potentiate my jump test this afternoon. the 425x1 was very strong. i actually held the complete pause pretty good. the single 400x1 on the midnight workout ~ 10hrs ago worked well. if i went for max paused single, 435-440 with strictest form would be doable.
* brought jump tester to gym but was not able to take the vid. there is a bball league game and i had no way to hide the camera from all the people in there.  weak excuse but il get the vid eventually.
* i was doing my SVJ dunks cold. no pick up game or any strong stim. just a casual walk to below the rim, bend knee/hips and explode up for a 2 hand dunk. lol. i'm on the light side right now at 172 wet weight. whenever i break in to the empty 168s, i gain a little more jump height.
* will not e-stat what max SVJ i got but all these squats and hill sprinting helped me gained more jump.  :headbang:

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