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Messages - Kingfish

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1876
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 02, 2011, 05:06:05 pm »
Sun
Oct 2, 2011


[140x8][190x6][240,290x4][330x2][370,400,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410

* 430-440 max, 425-430 money, 410 recovery. got 4.5hrs of sleep after night shift work and did my lift early to have more time before my monday pm lifts.
* skipped the explosive / speed drills again to allow more/faster recovery. i should supercompensate nicely tmrw. will up the ramping singles to 370,410. will make repeatable 410s to push near max singles higher. something like 410,430,445-455 in the next few weeks. still not burning out / plateauing so will continue what im doing right now.


1877
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 01, 2011, 08:34:57 pm »
Sat
Oct 1, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.

1878
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 30, 2011, 11:09:58 pm »
Fri
Sept 30, 2011


[140x8][190x6][240,290x4][330x2][370,400,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430

Jumps
- SVJ 2-hand dunks

* lift effort: max 430-435, money 425, recovery 420. planned to stop at 420x1 but changed my mind. hit 430x1 without bending torso. technical error from fatigue on right leg - leg is tired, weight shifted a bit on the left leg and i felt more effort coming from left leg to get the rep. will really have to go 420x1 max tmrw if i want to lift better on my days off.


1879
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 29, 2011, 04:46:25 pm »
Thur
Sept 29, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 440, money 430-435, recovery 420-425. 440x1 mid-upperback bent 1/2 way up. crawled and completed the rep. the 430x1 was not hard so i decided to go at 440x1 again. recovery needs to catch up now. 2-3 days of recovery lifts and il go at it again next monday.
* SVJ 2 hand dunks getting consistent and easy now. BW staying at 170-172lbs. other daily lifts - calf isolation on 45 deg sled, pullups, chins, weighted back extension+situps on GHR. all in mid-high reps with light moderate resistance with 1-2sets

1880
Nutrition & Supplementation / carb-back-loading for muscle gain / fat loss
« on: September 28, 2011, 08:19:11 pm »
http://articles.elitefts.com/articles/nutrition/carb-back-loading/

cliff:
low carbs before workout.
high carbs following a workout.

gives you something to think about..

i still follow the most basic.. caloric deficit + lots of protein to lose weight while minimizing muscle loss.. caloric excess to gain weight.

1881
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 28, 2011, 04:11:47 pm »
Wed
Sept 28, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 

1882
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 27, 2011, 05:36:10 pm »
^  :headbang:

i'm only ahead of you by a few months..

1883
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 27, 2011, 04:45:25 pm »
Tue
Sept 27, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420,

Jumps
- SVJ 2 hand rim grabs - paused full start / no arm swing

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.


1884
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 26, 2011, 11:16:58 pm »
Mon
Sept 26, 2011


[140x8][190x6][240,290x4][330x2][370,400,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440

Jumps
- SVJ 2 hand dunks

* daily lift effort - max 440, money 430-435, recovery 420. mid-upper back caved in. 440x1 last week was an easier lift.
* no pick up game. cold SVJ jumps. started with 2-hand rim grabs coming from a full paused squat start, then some SVJ dunks. low reps.
 

1885
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 25, 2011, 04:27:43 pm »
Sun
Sept 25, 2011


[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.


1886
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 08:03:11 pm »
Sat
Sept 24, 2011


[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400,

* was only able to sleep 5-6hours in the last 2 days. fatigue is building up. i was able to get the 400x1 but it felt 15-20lbs heavier. my form was solid. no upperback caving in or any technical errors. i did not rush going back to the set. i'm just tired, could also be the pick up games yesterday.  tmrw needs to be another light day, and if i get enough long sleeps on sunday/monday - ill do 440x1 again. im not in a rush going for 445-450. i don't like how the plates look, so il just go 455 after i do enough volumes and get my legs bigger - might try doubles for my 5th week using a max 410x2.. still paused full reps.


1887
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 04:08:53 am »
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

1888
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 23, 2011, 10:44:06 pm »
Fri
Sept 23, 2011


[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

1889
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 23, 2011, 12:06:55 am »
Thur
Sept 22, 2011


[135x8][185x6][225,275x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420

Jumps
- SVJ 2 hand rim grabs - paused full squat start / no arm swings

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435.  did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.

1890
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 21, 2011, 08:16:42 pm »
^ thanks. less weight is less stress on my knees. i also use paused squats now to really save my joints/tendons from more stress. thats how im managing lifting high frequency using a high RM%.

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