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Messages - Kingfish

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1936
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.


1937
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.


1938
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,

1939
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.

1940
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.

1941
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%.

1942
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 21, 2011, 04:32:10 pm »
Wed
Sept 21, 2011


[135x8][185x6][225,275x4][325x2][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

Jumps
- SVJ 2 hand dunks

* modified the ramping weights to 370,400. the 400x1 felt heavy.. i initially loaded 410 expecting that i might fail 420. took all the time resting for the next single (22 mins?).. then on the walk-in.. changed my mind and loaded 420. got the rep nicely. i had 10-15lbs over it. i could have made 430 today. with that much power over the rep, todays workout should be favoring my recovery.
* i will sleep 1:30-6:30pm today, work 7-8am then lift after work. will hopefully get another 420. explosive drills again after lifting. getting consistent too with my isolated calf work using a 45 deg sled calf raise up to 405lbs.


1943
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 20, 2011, 07:09:24 pm »
^ id take a day off when i can no longer recover within 24 hrs and lift at least up to 395-410. my daily squats are not really that taxing.. only 2-3 heavy singles.. 395-410-420/430 max right now.. thats very low volume with lots of rest in between sets, 12-14mins. 18-22 if i make it up to the 420-430lb.

i am not domd at all.

1944
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 20, 2011, 04:28:02 pm »
Tue
Sept 20, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

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

Jumps
- SVJ 2 hand dunks (no warm-up)

* the 420x1 today following a 420+440x1 yesterday is a bit too heavy. i bent my mid back on the way up. it was smooth up to that point.. energy leaked and i crawled to complete the rep. i only had 5lbs over.. did some pick up game.. and then some explosive drills with 2 hand SVJ dunks.
* will plan to go up to 410x1 tmrw but il probably go for 420x1 if i feel stronger.
* stopped counting the consecutive days.. i made it to the 21st and its now a habit. will skip a day here and there if work schedule doesn't let me recover but thats about it.

1945
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 19, 2011, 11:35:12 pm »
Mon
Sept 19, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,440x1]

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

Jumps
- SVJ 2 hand dunks (no warm-up)

* i could not have gotten any better recovery. i was burned out after the sunday lift (and failure). slept sunday afternoon 4-5 hrs, sunday night (8-9hrs) and sunday late morning to mid afternoon (4hours). this is my body telling me that i owe it sleep from the night shift schedule and it took it. this is not sleeping... i hibernated.
* all lifts felt the same until i got to 420x1. felt easy which gave me an idea to test something heavier again. did 440x1 and felt like i have another extra 5-10lbs over it. the rep did not look like a near-max effort. mid back did not bend at all.
* did cold SVJ 2 hand dunks. now im really going to suck at bball because il probably skip the pick-up games now because i can dunk without it anyway.
* will modify weights for ramping and will use 420-430 as maintenance.. will eventually push for a 455 paused rep at some point.



http://www.youtube.com/watch?v=Nbsq7BptE_0

1946
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 18, 2011, 03:49:48 pm »
Sun
Sept 18, 2011


[135x8][185x6][225,275x4][325x2][365,395x1][410x0]

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),

* did the same thing as yesterday. woke up 6:30pm satuday, work 7-8am.. then lift afterwards. 325,365,395 felt the same way as yesterday but the 410 was 5lb too much.. i slowed down too much midway up and did not have enough of anything to push it up. back did not cave in as form is solid. i just came back down after i lost interest in pushing anymore.
* no jumps.. sat night is my fri of work. i will come back to work on wed-fri night next week. i will do as much recovery as i can this afternoon, tonight and tmrw morning.. hopefully it shoots back up and im stronger for monday afternoons lift.
* daily squats really make me learn about how i react to stress, fatigue, sleep (lack of) and nutrition. BW today is 172 after all the liquids at the gym. il try not to dip into the high 160s too fast.  i cant drink as much whey protein at work.. sucks.


1947
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 17, 2011, 01:16:36 pm »
Sat
Sept 17, 2011


[135x8][185x6][225,275x4][325x2][365,395,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410

* did my lifts after work without sleep coming from the previous workout. didn't do too bad. form is almost always just right. high frequency squats really take care of that part. i could tell that im not 100% recovered not just from the previous squat workout, but also from the 430x1 2 workouts ago. i also realized that on that 430x1 workout, i had to go thru a 420x1 which is a 1 day workout in itself.
* 410x1 was probably not the max for this workout.. 415ish would have been better. 420 would pin me. no jumps. go home and sleep until 6:30pm. 

1948
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 16, 2011, 11:28:35 pm »
Fri
Sept 16, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* 420x1 paused was perfect for today. i probably only had 2-3lbs over it to get the rep. probably not a good idea if i want a strong workout for tmrw but definitely maximized what i had today. will do maintenance 410-420 for 2-3 more days before i go for 430x1 again.
* quick game and some SVJ dunks for some explosive work.


1949
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 15, 2011, 04:38:28 pm »
Thur
Sept 15, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430,

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* was a little worried that 2x pickup games and 2 sessions of SVJ dunks yesterday might have fitigued me a bit. this is also the 3rd 420 ive done in 3 days. the plan to stick with 420 didn't work. i moved it convincingly and decided to go 430 today. worked nicely. i might have an extra 10-15lbs over it also. the weight just moved up smoothly. will stop at 410-420 tmrw if im not very strong.

1950
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2011, 10:23:16 am »
Quote from: adarqui on September 13, 2011, 04:17:14 am
bored, body feels crappy, tired of "repping shit out", tired of lifting, etc.. i know the road i have to take with lifting, where i need to get my strength levels, but im just not enjoying it much anymore.. so it's time to go into experimental mode and play around with some stuff, try to make something very different from what i usually do, work.

what was the seems like i have been doing some good stuff comment about? recent stuff? or previous months?

bottom line, i have no business lifting right now until i improve fitness 1049124019202%, get to 140, become more proficient off slrvj lefty and mostly RIGHTY, improve my strength on a variety of reactive drills, etc.. im neglecting some core elements of what i need to fly.. need to sort those out before considering lifting again.

getting knee tendonitis from SLRVJ'n was what set me off.. it shows im just not where i need to be fitness/strength wise.

im going to hop my ass off, for months, hopefully.

should be interesting.

pc!

u jelly.. turtles going to squat again.. 400lb x17th day. slow but recovery is apeshit. :P 

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