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Messages - Kingfish

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1801
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2012, 05:16:18 pm »
Wed
Jan 25, 2012

Daily Squats Maintenance - Paused Reps - Heavy
[200,250x4][300,350x2][400,410,420,430,440x1]
- 400x2

* took me almost a week (6days) to recover and overshoot the 440x1 i did last thursday. this is one of the more explosive 440x1 i've done. 450-460x1 paused will be heavy but not impossible today. will only attempt the 460 paused after i get 380-400x6-8. can't burn out with a very heavy weight. (460x1 is 2.7BW @ 170lb)
* will do more volume lifts with 350x4-8 on the days that i'm still recovering from the 440x1. took almost 5 cups of coffee today.. black expresso with 2 teaspoon of raw cocoa and a little water.. brown sugar for the morning cup..

1802
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 25, 2012, 01:48:33 pm »
Quote from: steven-miller on January 25, 2012, 12:45:24 pm
After thinking about it, I do not agree anymore that jump squats are more quad-dominant. I do not disagree either, though. I would like someone to explain to me what quad-dominance is, what it means and how it can be measured. I realized that I am not really sure about those things and I would like those who regularly bring/brought this up (AlexV, Avishek, adarq, Raptor,...) to explain this to me. My former agreement was stupid.


i had my cycles of barbell jump squats and yes.. they are quad/glute dominant. hours/days after the workout, you feel that your glutes/quads were hammered. simple as that IMO. ;D

1803
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2012, 04:36:14 pm »
^ wheycheap has its moments, but most of the time.. its something you probably do not need.

Tue
Jan 24, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* still not the strongest so decided to call it quits early at 410x1. squat workouts now a routine sub 1 hr blitz. i am not doing some extra psyching or war dance or whatever. its either the paused 400-410 is explosive or not. not - call it a day.. maybe - more black coffee and go for 420+. explosive - kinda scary because i know id be going all the way to 440 and then get another 4-5 days non-strong lift days. (but just right for speed training)
* i'm getting the bouncy feeling after almost 2 weeks of these low intensity / mid-high rep jumping. my drop step knee bend is now getting faster, smoother and as low as my SVJ knee bend. haven't really tried max jumps from a drop step but its probably a little higher now.



1804
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 23, 2012, 11:03:51 pm »
Mon
Jan 23, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA

1805
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2012, 01:48:52 pm »
Sun
Jan 22, 2012

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

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* another blitz workout. tmrw should be interesting. need to get some serious sleep, rest and food.

1806
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 21, 2012, 03:38:53 pm »
Sat
Jan 21, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* PR on the time it took me to complete the workout.. lol. i could have started with 200x4 already - will try it out tmrw. 200-250-300-350-400.. done. less than 30mins.
* if i feel strongish tmrw and stop again at 400x1, mondays lift might be interesting.

1807
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 21, 2012, 12:20:40 am »
^ dont stress too much. you lifted 405x4 with strict form. you have the leg mass to lift those weights. it just a matter of getting all planets to align your way... then ud have your 405x5 vid.


1808
Strength, Power, Reactivity, & Speed Discussion / Re: WTF my squat dropped ~70lbs!!!
« on: January 20, 2012, 11:39:37 pm »
i might have jinxd u when i asked for the "getting pinned vids".. i knew eventually something like this would happen. if it was that easy, (7 week in your case) then everybody would be squatting 4 plates... it just makes taking a 405x5 vid that much more rewarding if you get it.

IMO - you burned out because you are dishing so much effort in getting the x4 and the x7 weights.. there should be a time to focus on just getting the top set of 4, or the multi set of 7.. can't have all at once.

the worst you can do right now is stop lifting heavy. at least single a near max so you still get the form (of lifting heavy) going.
 

1809
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 20, 2012, 11:22:10 pm »
^ eat a lot of cows.. its not that hard.

Fri
Jan 20, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* 410-420x1 max for today. stopped at 400x1.  there was a week a couple of months ago where i got 440x1 top set paused for 3-4 consecutive days. not this week. the sprints/sleds and low intensity plyos are adding to the fatigue.
 

1810
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2012, 10:51:10 pm »
Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.

1811
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2012, 10:11:01 pm »
Wed
Jan 18, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410x1]

Jumps/Speed
- SVJ 2 hand dunks
- 4 rep submax jumps focusing on quick and smooth force absorptions

* stopped the squats at 410x1. did not feel weak. just trying to see if i get to rep 430-440x1 soon. i would have gotten 420x1 today but i was not strong enough to get to 440x1 even with 3 days of 420x1 top set.
* i have a lot of room for improvement on the force absorption part of the jump. these consecutive landing drills are helping a lot. using chucks really make me feel solid and balanced

1812
Article & Video Discussion / Re: I had been doing Depth Jump for years... but not like this..
« on: January 18, 2012, 07:53:41 am »
the correct way of doing depth jump - do them so you develop yourself progressively.

- minimal ground contact time is a goal
- max height is a goal

developing yourself progressively doing depth jumps to achieve either a minimal ground contact time or max height means you have to start from something. its always best to start with depth landings. just force absorptions.

- establish a ROM on your landings. ~ 1/4 squat knee bend deep or lower (otherwise known as the athletic power position) with emphasis on really learning to use that ROM of bending knees from a straight leg start to a 1/4 squat while absorbing the landing force silently, quickly and smoothly. you start by doing the absorption slowly and learning to feel the movement. do more low intensity and high repetition as GPP before you add intensity - same ROM, same silent/quick/smooth landings but dropping from a higher box.

- ur legs will eventually develop a bouncy/quad lock feeling.. at that time, you should be able to dish out more power on the explosive jumps following the landings.

cliffs:
- judging how a proper depth jump is by looking at vids of people who are already in a high level of doing them (very quick ground reaction time / high max height etc..) is like seeing a very heavy full squat vid and attempting on doing the same thing without building your work capacity to lift that heavy. we all have to start from something.


1813
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 17, 2012, 10:05:20 pm »
Tue
Jan 17, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- Single Max SVJ for height concentrating on silent landings
- 6 rep submax jumps focusing on quick and smooth force absorptions

* the 400-410 felt easy today. the 420 feels like the usual heavy 420 but doable. the 430 following this would have felt a lot easier.
* more force absorption drills to get plyometric strength going.  goal is to train the big leg muscles to quickly and effortlessly tense up and lock. need to get the bouncy feeling going again. with my paused rep squats, the ligaments are less taxed during the lifts and are fresh for quick force absorption training afterwards.

1814
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 16, 2012, 05:10:15 pm »
^ yes.. here in south san francisco. crunch has a single squat rack and a power rack. tons of bench (like all commercial gyms).
daily pass is $25.


1815
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 16, 2012, 04:18:36 pm »
Mon
Jan 16, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Lateral Bench Jumps x2
- Double Near Max SVJ for height

* used a free trial in a crunch gym. 1 squat rack that was un-used the whole morning worked good for me. gym was cleaner than the 24hr fitness.
* was still sick with colds and voice has now deteriorated. paused 420 for a daily maintenance max was spot on. did some jump drills with lateral bench jumps and some SVJs doubles. the max height jump doubles function as a depth jump and plyometric landings at the same time. did the jump drills in chuck taylors for better force absorption. gym floor is hard rubber.
* the depth jumps coming from my max height SVJ is in the mid 30s. probably a 36-37 max. i did not break a sweat and had no plan to really go all out. im sick and don't want to really tire myself. just enough speed drills to get some explosiveness and good blood flow at the same time.

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