1921
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 03:56:37 pm »
^ sometimes.. think im using "jump training" to develop my squats and not the other way around.. and it works. 
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1922
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 01:21:37 pm »
Mon
Sept 5, 2011
[135x8][185x6][225,275x4][325x2][365,395x1]
* this is one of the rare time in my training that i hessistated on what i really what to do. lol. a skipped day would have been good for recovery but at the same time, i don't want to detrain. decided to lift and stop at 365. that didn't work either and i ended up doing 395x1 - which is really not a bad idea IMO. it was heavy enought to mimic the form of the heaveir singles but light enough that i didn't really use too much energy to get it up. 385-395 was spot on for this purpose.. or il know tmrw if my lift sucks that its too heavy for a recovery/light day. (395 is still 2.27BW)
* no pick up game. no explosive drills. stopped at 395x1 and went home. will have good rest, food and sleep. looking forward for tmrw morning.
Sept 5, 2011
[135x8][185x6][225,275x4][325x2][365,395x1]
* this is one of the rare time in my training that i hessistated on what i really what to do. lol. a skipped day would have been good for recovery but at the same time, i don't want to detrain. decided to lift and stop at 365. that didn't work either and i ended up doing 395x1 - which is really not a bad idea IMO. it was heavy enought to mimic the form of the heaveir singles but light enough that i didn't really use too much energy to get it up. 385-395 was spot on for this purpose.. or il know tmrw if my lift sucks that its too heavy for a recovery/light day. (395 is still 2.27BW)
* no pick up game. no explosive drills. stopped at 395x1 and went home. will have good rest, food and sleep. looking forward for tmrw morning.
1923
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 03:17:53 am »
^ for some reason that i am not sure off, (lately) most of the time that i take a 2 day rest - my lifts suck. i will not be DOMd but even with complete recovery, the lifts are hard because it feels like my body forgets to use the most efficient form to lift a heavy weight.
i am not short on stimulants. i drink at least 2-3 cups of black coffee on training days + NO explode 2.0 (that i got free from my syntha6 orders).
i will vid a paused 440-445 this tuesday morning. SVJ tests are on hold until i move more plates.
i am not short on stimulants. i drink at least 2-3 cups of black coffee on training days + NO explode 2.0 (that i got free from my syntha6 orders).
i will vid a paused 440-445 this tuesday morning. SVJ tests are on hold until i move more plates.
1924
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 04, 2011, 02:59:39 pm »
^ maintain jumps while trying to full squat 475-495. eventually transfer the added strength to more explosiveness. if not - still doesn't hurt to move 5 plates.
Sun
Sept 3, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.
Sun
Sept 3, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.
1925
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 03, 2011, 02:12:13 pm »
Sat
Sept 3, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- SVJ 2-hand rim grabs - no arm swing - paused full start
- SVJ 2-hand dunks
* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.
Sept 3, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- SVJ 2-hand rim grabs - no arm swing - paused full start
- SVJ 2-hand dunks
* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.
1926
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 02, 2011, 11:16:57 pm »
Fri
Sept 2, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- SVJ 2-hand dunks
* went to the gym to play some pickup game and do some dunks afterwards. ended up in the squat rack again because my legs felt good. form was just smooth. thought about stopping at 405 but after the 365 went up fast.. did 395 and 415 like i was fully recovered. i did not even blast the music or psych myself for the 415x1 paused rep. would have gotten 435 again the way i blasted the concentric of the paused 415.
* did a pickup game to break a sweat then some good SVJ 2-hand dunks. will really need to make sure i do not lift tomorrow, and start a new wave on sunday. 5 consecutive squat days might be overdoing it. will now use a top set of 415-420 for maintenance.
Sept 2, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- SVJ 2-hand dunks
* went to the gym to play some pickup game and do some dunks afterwards. ended up in the squat rack again because my legs felt good. form was just smooth. thought about stopping at 405 but after the 365 went up fast.. did 395 and 415 like i was fully recovered. i did not even blast the music or psych myself for the 415x1 paused rep. would have gotten 435 again the way i blasted the concentric of the paused 415.
* did a pickup game to break a sweat then some good SVJ 2-hand dunks. will really need to make sure i do not lift tomorrow, and start a new wave on sunday. 5 consecutive squat days might be overdoing it. will now use a top set of 415-420 for maintenance.
1927
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 02, 2011, 01:18:02 am »
Thur
Sept 1, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- 2 hand SVJ rim grabs - paused full squat start - no arm swing
* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.
Sept 1, 2011
[135x8][185x6][225,275x4][325x2][365,395,415x1]
Jumps
- 2 hand SVJ rim grabs - paused full squat start - no arm swing
* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.
1928
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 31, 2011, 12:07:08 pm »
Wed
Aug 31, 2011
[135x8][185x6][225,275x4][325x2][365,395,425x1]
* no rest day in between and coming from a near max effort yesterday, i know i will be fatigued today - weights will feel heavier than they normally are on a fresh day. decided to cut back 10lbs (it was an aggressive cut since i usually tire minus 15-20lb coming from a heavy lift).
* plan worked nicely. the 425x1 was a good lift but thats the max for today. if i feel good after work tonight, i will do another squat workout tomorrow and will top it at 415. otherwise, a back to back 435-425x1 is still a good workout. skip thru and do the same again fri-sat.
* did not do any jumps. no pickup game and didn't really feel like jumping a lot. i can dunk consistently now even without good warmups.. so back to the basics of leg building. will try out this high frequency near max singles and see how far i get.
Aug 31, 2011
[135x8][185x6][225,275x4][325x2][365,395,425x1]
* no rest day in between and coming from a near max effort yesterday, i know i will be fatigued today - weights will feel heavier than they normally are on a fresh day. decided to cut back 10lbs (it was an aggressive cut since i usually tire minus 15-20lb coming from a heavy lift).
* plan worked nicely. the 425x1 was a good lift but thats the max for today. if i feel good after work tonight, i will do another squat workout tomorrow and will top it at 415. otherwise, a back to back 435-425x1 is still a good workout. skip thru and do the same again fri-sat.
* did not do any jumps. no pickup game and didn't really feel like jumping a lot. i can dunk consistently now even without good warmups.. so back to the basics of leg building. will try out this high frequency near max singles and see how far i get.
1929
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 30, 2011, 12:57:33 pm »
Tue
Aug 30, 2011
[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1
Jumps
- SVJ 2 hand dunks - cold
* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol
(edited pic for epicness)
http://www.youtube.com/watch?v=oaGm8b7Na_Y
Aug 30, 2011
[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1
Jumps
- SVJ 2 hand dunks - cold
* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol
(edited pic for epicness)http://www.youtube.com/watch?v=oaGm8b7Na_Y
1930
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 29, 2011, 08:39:37 pm »Quote
I know it's not your primary focus, but how's the rvj coming along?RVJ being set aside at the moment. i started working a little bit on my drop step form / technique.
Quote
How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow?? I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements.aside from measuring the actual max jump height, i also see improvements in the force absorption and quicker ammortizations. things just get smoother the more i practice them.
1931
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 29, 2011, 03:53:01 pm »Quote
With your bodyweight coming down are you feeling much change with your vert?yes. less BW = higher jump as long as power is maintained. from repeatable 38s SVJ to 40s.
Quote
I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?i've always done it unconventional. heavy lifting first to get my muscles warmed up properly. i find it hard to go all out on speed/explosive work unless my muscles are firing nicely - something that heavy lifting does well.
also note that i take my time between sets and lift only until i feel completely recovered. if the squat workout is too exhausting, i will skip the explosive/speed work.
Quote
Was it just diet? How far down did you cut your calories? Did you up protein intake? While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles? How much did you have to cut the volume when you were in negative energy balance? And finally, did you add any additional cardio?
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.
goodluck on your training peoples!
1932
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 28, 2011, 10:35:49 pm »
^ improvements in jump squats will improve your jumps. its not always the same for the olys.
1933
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 28, 2011, 04:50:23 pm »
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.
i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.
i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.
1934
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 28, 2011, 04:14:31 pm »
Sun
Aug 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
Jump Squats - Light 20%
- 95 4x5
Jumps
- SVJ 2 hand dunks
* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.
Aug 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
Jump Squats - Light 20%
- 95 4x5
Jumps
- SVJ 2 hand dunks
* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.
1935
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 28, 2011, 04:21:09 am »
^ no. im very flexible but i still use oly shoes to get good form on my full squats. dress shoes / leather shoes with elevated heels will also work if you dont have oly shoes at the moment.