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Messages - Kingfish

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1846
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2012, 02:53:49 pm »
^ no. its already 2012, that knees past toes myth should be over by now.

Sun
Jan 29, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

* lower back now starting to complain. last 2 reps of the 350x8 did not go up as explosively as i wanted, lower back held the weight longer than it should. called it a day there. skipped the other 8x1. have vid. will upload later.
* 10-12min rest between the heavy wamrup singles 350-400-420 seems to work best for me right now. would like to try 6-8min if the carryover from the last set is still there but not at this time because the fatigue from the last 3 days are adding up fast. 4-6min rest between 200-250-300

1847
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 28, 2012, 07:31:05 pm »
^ power phase IMO is not really necessary to improve the SVJ. unloaded near-max jumps for skill work is so simple to do and gets results too.

about the supra-max half squats - aside from teaching me to handle some very heavy weights, it also emphasized the reversal depth and being really strong in that area.

Sat
Jan 28, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* 420 felt heavier today. 430x1 max. will do an easier workout tmrw to get recovery to catch up. the 2nd set of 350x8 was smoother but also got heavier faster at reps 7-8.
* 350x8 is just about right for my high rep back up sets for now. even if the reps 7/8 were heavy, they were not grinders. still explosive at the full depth reversal without slowing down to a crawl on the concentric.
* if i were aiming for a max rep, id probably get to 10-12 reps with 2-3 breath pauses per rep.. and all the way to 12+ if i stand there and camp again like i usually do at some point before - not efficient IMO because it takes me 2-3 days of skip squat days to recover. right now, even with just an 8x2.. doing them daily really gets the volume higher.
* had company dinner at work last night and i ate some serious volume of good quality beef - 30oz poterhouse with a side of 30z chicago rib steak .. 60oz of steaks with fresh vegetable sides and shirmps/oysters. killed them all. strong dinner + high rep = win



1848
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 27, 2012, 08:33:04 pm »
Fri
Jan 27, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* first back up set of 350x8 was not very tiring. plan was a 320x8 for 2nd back up set but since im still feeling good, did another set of 350x8. stopped there.
* previous workout yesterday was at 5-6pm, worked from 7pm-8am today. leg DOM was really showing after midnight. drank BCAA dissolved in lots of water every hour to keep hydrated. ready to sleep at 8am today when i got home (after a casein shake).. workout following the 6-7hr sleep not looking good at that time. woke up still sore but not weak.. did my lifts and everything felt strong after 3-4 cups of expresso. removed 410 completely now. its 400/420 from now on.
* will see if i can maintain this kind of volume. 350 is 80%RM of 440 paused.

1849
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 26, 2012, 11:49:55 pm »
Thur
Jan 26, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,420x1]
- 370x4
- 320x8

* legs were quad locked a bit/hammered from the heavy paused singles yesterday but surprisingly, i was still strong today. it felt so good at the 350x2 - i thought i loaded the bar wrong. 350 felt like 300.. did 400x1 and i overpowered it easily. decided to skip the 410. 420 is heavish but the plan to skip the 410 was not a bad idea at all. i could have maxed at 440 again today.
* instead of hammering myself with heavy near max singles to get bigger - decided to build more legs with sub-max back up sets. did 50lb deloads.. 370x4 still felt heavish.. probably good for a sure 6, but i have to fight to get 8-10. the 320x8 felt so light, i did double reps per breath. will do -70/-100 next time i do these daily back up sets.. probably tmrw if legs hold up. so max at 420, then 350x6-8 / 320x8-10. eat whey protein in between sets.




1850
Article & Video Discussion / Re: Hang Snatch Alternative
« on: January 25, 2012, 08:30:49 pm »
^ yes.. steven has a rare low bar that looks like a folding accordion ~ torso and shin angles are in sync.  most people who do it like that at my gym will almost always have the buttwink, or will not be able to go hams to calves..

<a href="http://www.youtube.com/watch?v=6L-eOdl0LUM" target="_blank">http://www.youtube.com/watch?v=6L-eOdl0LUM</a>

1851
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 25, 2012, 05:54:01 pm »
^ my squat goal for the year is 500lb full squat at sub 180lb BW ~ 2.8BW.  that peak strength is not going to get me jumping higher.. its the way the 500x1 makes the 440-460x4-6 doable/repeatable/routine... more speed/SVJ practice and i should be in the  42-44"SVJ after i trim back to low 170s..

im focusing more on getting my 60m sprint faster, and to powerclean something decent. getting stronger legs is always a good thing thats why im still doing these endless daily squats.

1852
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..

1853
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

1854
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.



1855
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

1856
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.

1857
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.

1858
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.


1859
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.
 

1860
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.
 

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