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Messages - Kingfish

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1861
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.

1862
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

1863
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.


1864
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.

1865
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.


1866
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.

1867
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2012, 04:19:00 pm »
^ will do another cycle of shock plyometrics to start the year.. i do them every 6-8 months and i feel its not a bad time to squeeze it in.

Sun
Jan 15, 2012

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

Jumps/Speed
- Low intensity depth jumps x2

* i guess i have to pay for a 1-time gym use tmrw because i was not able to peak today. will try to go heavy tmrw. i'm sick with colds but a few black coffee made me interested in lifting.. done.

1868
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2012, 03:02:49 pm »
Sat
Jan 14, 2012

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

Low Intensity Plyometrics
- 18" Landings x4 (alt BW / 10lbx2 dumbell weighted)

* will try to go heavy tmrw because gym is closed on monday for MLK. as expected, i'm weak on a saturday. wet BW at 174lbs.
* did some light plyo landings with 18" box with BW alt with 2x 10lb dumbells. did the plyos wearing chucks. force absorption felt solid/good. could have handled more force but need to start light.

1869
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 13, 2012, 10:57:39 pm »
Fri
Jan 13, 2012

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

Speed/Explosive Work
- SVJ 2 hand dunks
- sled drag

* did a single 400x1 after the top set of 420x1. was really trying to get 2 but the first 400 felt tiring already for a backup set. i got my near peak strength again with daily repeatable 420x1 paused so il try not to mess it up by doing unnecessary fatiguing work on a maintenance/speed day. i would max at 430x1 today from how my legs feel.
* will peak with 430-440 1-2x a week.. this sunday, il vid my near max paused rep singles attempt. il deload tmrw and get as much quality rest as i can.
* took it easy on the sled drags my extending rests and lowering reps per set. did 4 sets.

1870
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2012, 08:28:49 pm »
^ almost 1 sec.. just enough to kill bar momentum and really let my hams rest flat on the calves. i cannot do as much bounce from the hole in a front squat because too much bar movement can really get my wrist hurting.. then i drop the bar forward. need more practice with heavy front squats..

1871
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2012, 04:21:58 pm »
Thur
Jan 12, 2012

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

Paused Front Squats - Maintenance
[150x4][200,250x2][300,310x1]

* a few more workouts and im back to 420x1s maintenance, and a peak of 440x1 1x a week. 420 felt light today. sled drags sometime soon again with more rest between sets and less reps.
* daily BW chins and dips x 16-20reps repeatable now. doing dips to beef up the shoulders a bit for the front squats, chins to decompress after the squats.

1872
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 12, 2012, 02:17:43 am »
^ no. i wont say maxed out.. if i can repeatedly pause lift 440-445, aiming for repeatable 495s (non-paused) is not really impossible within a year. i mentioned that im prioritizing sprinting, front squats, broad jump and cleans right now, thats why any big volume of squat workout that will add too much fatigue is minimized or taken out..

if i were to really just focus entirely on the back squat max weight, i would add more volumes of back-off sets and eat a lot more.. probably not lift every single day also..

lifting daily for 14+ weeks also makes a high volume smolov workout less intimidating.. :strong: i might do that again.


1873
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 11, 2012, 11:41:38 pm »
Wed
Jan 11, 2012

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

* form and legs feeling really good today. did not bother going back to back heavy (430+) days and burn out unnecessarily.

1874
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 11, 2012, 04:38:52 pm »
^ strongest i've been lately was when i took the 445x1 paused rep vid at a wet BW of 172lbs. i was weaker when i was at 180-190lb BW. (squat high 300s at 180-190lb BW) i was jumping mid to high 30s at 180-192lb BW. 

im happy to be jumping high 30s repetitively (39x2" with vid.. no 40 on vid) at this BW without breaking anything. i don't think my knees will last as long if i was jumping the same height at 190-200lbs BW, (even if i get stronger and maintain the same squat ratio)

it could be just mental. but i jump a lot higher if i feel very lean and boosted up with 3-4shots of black expresso. i can't be at sub 170lb. for one, i need to qualify and make the 180lb minimum weight.


1875
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 10, 2012, 11:51:29 pm »
^ no pics yet. roguefitness will email alert me when the have them for sale, probably in 1-3 weeks.

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