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Messages - Kingfish

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1936
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 13, 2011, 05:30:52 pm »
^ id be nice to get repeatable 40s if i go to a deload. my plan is to raise my maintenance paused full squats to 430-440 (2.5BW) which will make days using 415-420 (2.4BW) "deloads". i do all my static stretching after workouts.. i do plenty. i jump best when my legs are quad locked - feels like they are about to go cramps but not.. just hard like wood. heavy squats the previous days puts my legs at locked condition.

Tue
Sept 13, 2011


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

Jumps
- SVJ 2 hand dunks

* day 15 and getting pinned is not happening anymore.. even with repeated high 30s jumps the day before with pickup games. adaptation is a wonderful thing. will now see if i can be this strong at maintenance with 420x1 come work days (wed-sat nights).
* did not really plan to go over 420x1. will try to do a lot of 420x1 with SVJ dunks afterwards. this combo seems to be working well. will go 430x1 2-3x a week with 420x1 maintenance. hopefully in 2-3 weeks, i can do them repeatedly.

1937
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 13, 2011, 12:33:06 am »
Mon
Sept 12, 2011


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

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 



1938
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 07:49:11 pm »
^ i dont really know. the RVJ is a totally different undertaking IMO. i stick to SVJ because of its simplicity.. bend knees and explode up. improve the power-to-weight ratio and SVJ goes up with it.  SVJ and jump squats movements are very similar. id do more single leg bounding drills for RVJs.

1939
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 07:14:11 pm »
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.

1940
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 06:36:05 pm »
Sun
Sept 11, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ jump test

* got an extra 10-15lbs over 415 in my legs. could have gotten 425-430max. 1 pick up game and SVJ jump test after a good sweat. did not jump as high as i thought. i was really expecting at least a 40-41" SVJ on vid. only got repeated 39s. maybe i need to do more SVJ jump test again to get better form. its been a while since i did an SVJ test. will probably be weak tmrw because of the jumps, but if i feel good, i will go for 430x1.

39" rep 1


39" rep 2

http://www.youtube.com/watch?v=Fw0J8l3LJRU


1941
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 10, 2011, 08:50:51 pm »
Sat
Sept 10, 2011


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

* felt like i only had 5-10 lbs max over the 395x1 to get the rep. got extra fatigue from the jumps yesterday. did not do anything after 395x1.  could have maxed today at 400-405.. will fail 415. will see if getting a good meal and sleep prepares me for a performance overshoot tmrw. did not accumulate too much fatigue today.

1942
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 09, 2011, 10:36:01 pm »
Fri
Sept 9, 2011


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

Jumps
- SVJ 2 hand dunks

* probably had another 10-15lbs on my max paused singles today.. 430 would be doable. 420 was not very slow. smooth concentric without any caving-in of the torso. finally stopped the 3 days of top set failures - another 1 would be demotivating. one pick up game and some SVJ 2-hand dunks on vid. was trying to show my 2-3" below wrist rim clearance with the ball. did not work out. i had vid but i didn't have the jump. upload vid later.
* will do a top set of 415-420 again tmrw and stop there.

a few workouts ago, i was 2-3" higher than this. taking vids lower jump by 2-3"..  :P


http://www.youtube.com/watch?v=sDScwmqe1kk

1943
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 09, 2011, 12:05:03 am »
Quote from: LBSS on September 07, 2011, 06:28:15 pm
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076

^ yes. i might just be wasting it but as i said, i drink them because they are my cheat meals. i like the taste  ;D

Thur
Sept 8, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][435x0]

* felt good with how the weights were not as hard today. 415 got up explosively but at 435, i didn't have enough strength to complete the lift - starting concentric was not fast enough and i had to muscle the weight midway. slowed down too much and decided to just let it go.
* need 2 light days fri and sat. probably max at 395-415. 420-430 on sunday. i will vid some jump tests on sunday. felt like showing my 2-3" wrist below rim SVJs.
* i could be really depleting my CNS will all these top set failures for the last 3 days.. but IMO, i dont really fight the rep long enough to really overexert myself. daily squats make me feel solid with my form.. its now more on fatigue that gets me pinned.

1944
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 07, 2011, 05:25:57 pm »
^ a single serving of whey is ~ 22 grams of protein. i consume an average 2-3 servings after a meal 3-4times a day. thats 22x3x4 = 264g protein from syntha6/musclemilk alone.  i eat salmon and beef regularly as my main source of protein. i take whey supplements because they taste good - my cheat meals. i also have my promax protein bars..

Wed
Sept 7, 2011


[135x8][185x6][225,275x4][325x2][365,395x1][415x0]

* i may have underestimated the fatigue from near max effort SVJs yesterday. the heavier sets felt 15-20lbs heavier. i should have stopped at 395 because it felt heavy on my back. i was still able to get up on 415 up to half way up but everything just felt weak. even the bar placement at my back did not feel right. if i attempted 415 again after 14-18mins.. i would have gotten the rep - i would psych myself better and really drive for an explosive concentric out of the hole. i didn't have the energy to blast it today.
* no jump drills, no explosive lifts. rest and sleep. work tonight and tmrw i will lift a lot better.



1945
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 11:00:37 pm »
i have vid at 2008 of a no-armswing SVJ at 28".. thats before i learned to bend lower to really muscle my jumps.. and with a lower squat max.

http://www.youtube.com/watch?v=4vtBctSpBEE

34" SVJ with no armswing coming from a paused full squat position is not really not hard.. considering im downplaying my no-vid,  e-stat, max 42" SVJ..

1946
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 07:22:11 pm »
^32-34" max if the rim im using is still 10ft.

1947
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 04:48:54 pm »
^ thanks. i can vid that but it really looks like a very slow unathletic jump.

Tue
Sep 6, 2011

Jumps
- SVJ 2 hand dunks

* came back to the gym to play some pick up game for a sweat then do some low volume SVJs dunks. legs are definitely explosive. should have taken vid showing both wrists cleared the rim by at least 2-3inches with the ball for my SVJ 2 hand dunks today. a vertec test would have been nice too.. but nothing i can do about it now.
* will do paused rep singles tmrw up to 415-420 tmrw morning.

1948
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 01:18:29 pm »
^ yes.. that mini bounce starts the explosive concentric..i really need to push against something in order to start the concentric. everything is so dynamic.. the ankle, the knees and the hips gives a bit IMO which gets me that mini-drop. it could be also that the weight is just too heavy to be used for a very strict paused rep. i am doing my best to minimize the bouncing(hence the use of paused reps instead of regular reps)  but i cannot totaly eliminate it.


1949
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 12:19:03 pm »
^ mega dose of creatine and whey + salmon bellies..

Tue
Sept 6, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][440x0]

* the workout yesterday to prime for today couldn't be any better. this is the best as i can prepare for a near max paused rep attempt. i had a pinched nerve issue at reps 395 and 415 on my right quad. it was more of a distraction and did not really affected my strength. probably threw me off because i wanted to make sure i didn't screw anything up. its started on the concentric of 395 when there were 2 blasts of shocks the came from my right quad. i assumed that because my legs were really bloated with all creatine and fluids and my quads were so 'locked' really good.. legs were hard as wood. some nerve just got crushed. had to really shake the quads. same thing happened on the 415 rep. it will not stop me from attempting my 440x1 because everything (aside from that nerve shit) seems to be doing well. concentrics on the 395 and 415 were strong. there was no pinched nerve at 440 attempt.
* it could have been my overconfidence on the 440 lift.. but IMO, i should have concentrated more on keeping my torso solid. more gulps of air to fill everything inch of space in my lower and upper belly to stabilize core.. damn.. i was strong. legs were strong but i failed the lift. felt more like a technical error. i really should have thought about 'pushing' midback backwards so i don't get caved in. my focus during the concentric was on my legs blasting it up. you can see from the vid that after i almost stalled to a crawl, the barbell rotated forward.
* even though i did not get what i really aimed for, a top paused set of 435x1 is not bad either. i will use a daily repeatable 415-420 depending on how i feel, and will go back to supra max halfs. those 515x2 top sets IMO got me lifting 455x1 in the first place. it trained my midback to handle the weight at that sticking point. it also blasted my SVJ but thats a different thing.
* i am keeping regular rep full squats to sub-max because IMO, im lifting a lot higher percentages of my BW lately.. i don't want to screw anything up by lifting something that i cannot control very well. the 440 that pinned me today did not feel heavy at all.

http://www.youtube.com/watch?v=uGi0lgQX0UE

1950
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.  :headbang:

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