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Messages - Kingfish

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1951
Pics, Videos, & Links / Re: TheSituation - Dip Challenge
« on: August 12, 2011, 10:25:03 pm »
^ you do know that even with a 90lb weighted dip at that time, i would drasticallly lose power in the high teens rep.. probably slow down to a crawl on low to mid 20s..

good luck on that monstrous goal.

1952
good job trying to look like a zyzz.. ;D

back to squats buddy..

1953
Pics, Videos, & Links / TheSituation - Dip Challenge
« on: August 12, 2011, 10:44:59 am »
was not directed at me.. but since im all dip/chin/press only for upperbody.. heres a vid

Since you are the strongest and most athletic person on the forum, and you are a ripped 12% bodyfat, I figured you should be able to do more tricep dips than me.

<a href="http://www.youtube.com/watch?v=rVnLgxSlhF4" target="_blank">http://www.youtube.com/watch?v=rVnLgxSlhF4</a>


(Yes form was shaky on a few)
(Range of motion is a little deeper on regular dips, these are tricep dips)
(Yes I got distracted by the tranny. I could have done more)


And Go

^ not bad at all.. good job. now add weights.

i cant do BW triceps dip. if i do it without weights, il fly off. :P

vid from 2008. im a 'little' stronger now.
<a href="http://www.youtube.com/watch?v=EkyvjMyYy4Y" target="_blank">http://www.youtube.com/watch?v=EkyvjMyYy4Y</a>


1954
^ lol. yes. it will be very uncomfortable to get rid of a heavy bar when its held it place nicely by a harness. its still a good investment IMO since i believe that the front squat is the best muscle building movement for a strong SVJ. id do it if i didn't care if my collar bones turns blackish.

1955
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 10, 2011, 11:14:47 pm »
^ yes. it still takes me some time to get everything set. file upload takes too long.

Wed
Aug 10, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 1x1, 4x1, x1
- 275 4x1

Jump Squats - 20%
- 95 4x1, 8x1

Jumps
- SVJ 2-hand dunks

* i was 176 even this morning again. cycling really getting rid of some weight.  the high cadence is really doing great for my recovery. i  was suprised how easy 405 felt again, same for the 425x1. im pause repping 2.4BW 3x a week. 425 is a calculated 89%RM (based on 475) so it shouldn't really be burning me out.
* did some light ballistic full squats and some jump squats before a pickup game. was able to SVJ 2-hand dunks cleanly. wed is a mid week workout and i plan it not to be too hard.


1956
wonder what would happen if you fail midway up and had to dump a heavy weight.. the bottom part of the harness would dig into your lower abs?

1957
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 08, 2011, 11:37:17 pm »
Mon
Aug 8, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2
- 225 4x1

Jump Squats - 20%
- 95 4x1 8x2

Jumps
- SVJ 1-hand dunk with bball

* plan was to go supra max half squats but changed my mind after the paused reps felt so easy. did not want to accumulate fatigue too soon. im only out of supra max for just 1 week. id take another week and do more speed.
* the 425x1 paused -  id say is about 75% paused since for some reason, my legs found a way to do a pre-bounce before the concentric. im sure i did not do a the same bounce on the other times i did a 425x1. it felt so easy, the torso did not even leak anything. did a 440x1 without the pause and the concentric felt the same way too. lower+mid back is strong. this is at a BW of 178 at the gym, 176 empty. if my lift ratios are the same, i should be able to do multi sets of 425x4, and a rep max of 475 (2.7BW) - judging by how i was able to repeatedly pause rep 425x1 (2.4BW). 475x1 on vid will be awesome.. id test for a rep max after i do volume sets of full squats with 405x6 or 425x4.
* the ballistic landings from the 275 felt good. concentric on 275 is really starting to feel easy. did some light jump squats too and some SVJs afterwards. i did not get a good warmup from a pick up game.. dunk with a smaller ball is max for today.

425x1
http://www.youtube.com/watch?v=EdaLwIl2aMY

1958
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 07, 2011, 04:33:13 pm »
Sun
Aug 7, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 10-20-30%
- 55 8x2
- 95 4x2
- 135 2x2

Jumps
- SVJ 2-hand dunks

* will do another squat workout tomorrow but add supra max singles of half squats. those half squats really got my SVJ peaking well. SVJ 2-hand dunks with bball is getting consistent now, even after a squat workout - as long as i get a pickup game warmrup.
* i also did 4 days this week of 405x1 paused. il add full squat volume workouts at one point to pack more leg mass and get my repeatable paused rep max to 425-440.

1959
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 06, 2011, 01:38:37 am »
Fri
Aug 5, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60%RM
- 275 | 225 2x1, 2x1 x2
- 225 x4

Jumps
- SVJ 2-hand dunks


1960
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 03, 2011, 12:26:52 pm »
Wed - AM
Aug 3, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60-70-75%RM
- 225 2x1
- 325 2x1 | 225 2x1
- 345 2x1 | 275 2x1
- 345 2x1 | 275 4x1

* was not expecting to still get paused 405x1 this easy after doing the same thing last monday. this is repeatable 2.3BW Paused Squat at 176lb. i never thought id get this lean and still maintain my strength. the vein in my lower abs is now as big as the big vein in my biceps. BF caliper still in the 6-8.4% range. im probably in the lower end of that now. cycling is doing its thing for body composition. i would get a paused 425 also today if i pushed for it (and vid the thing.. thats a 2.4BW paused squat).. but im more concerned with recovery and speed work at this time.
* did the paused ballistic full squats for explosive strength and force absorption in the full squat position. i will vid it at some point, but IMO, i was dropping so fast with the 225, it felt like i could be doing it faster than with an empty bar. now i know that hamstring do get some work at the full squat depth. i felt my hams tighten a bit - nothing serious. i just felt it was being used.
* i chose the ballistic full squats with pause for power training while my heavy lifts are on maintenance because my knee bend on my best SVJs resemble an almost full squat. the supra max partials did a very good job in traning me to handle very heavy weights. im surpised that i was dropping down with 275s and still maintain my form.
* glutes and quads take most of the force of a dropping 225. decided to move up a bit with 60%RM - 275. speed of landing was still there. the 345 (75%) is not yet very heavy, but its either that or 365 (80%) for max force training. i will eventually add reps (probably 4-6max) but as with any new thing, im giving myself some time to adapt first so i dont break anything.
* will do a jump test this afternoon with my vertec. see if 2 skippped heavy workouts already gave my jump some improvement.
* if it matters, im taking a lot more creatine now. got the watermelon flavored micronized from bb.com and its a lot better than the unflavored sand.

Wed - PM

Jump Squats - 10-20%
- 55 8x3
- 95 4x2

Jumps
- SVJ 2-hand dunks

* a couple of pick up game after the jump squats then some SVJ 2-hand dunks again. did not have space to use jump tester. gym packed.
 

1961
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 02, 2011, 10:27:37 pm »
^ the 3-step dunks ive done before on vid shows that i don't drop as low compared to my SVJ dunks. i find it easier to jump higher doing SVJs.

Tue
Aug 2, 2011

Recovery Workout
- Cycling 1.5 hrs.

* did some road biking to get blood recirculating nicely for recovery and some cardio too. did high cadence and low resistance. i have a cervelo sub 20lb road bike which makes the leisure cycling a lot easier.
* ive been doing 1.5-2.5 hr of cycling for almost a month now mostly every sunday afternoon. felt like logging it today to show that as long as you don't overdo it, some light cardio will not hurt your explosiveness. resting heart rate still at high 40s. 46-48. BP 95/60. my blood pressure has always been in the low side. as long as i feel health, doctor said it shouldn't be a problem.
* i add some short bike sprints when i know that im almost done. top gear, sprinting out of the saddle - i can get stupidly fast. BW after cycling - 176lb. time for cheese.

1962
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 02, 2011, 12:43:38 am »
^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM


[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.

1963
Pics, Videos, & Links / Re: Standing Vertical Jump on Vertec
« on: July 31, 2011, 10:20:34 pm »
Incredible man, much respect knowing all the hard work you put into that!

the guys shooting around don't seem impressed, you most have them believing that is normal :o

thanks. this is nothing new to the people at my gym. they see me all the time doing my SVJ dunks.

1964
Pics, Videos, & Links / Re: Standing Vertical Jump on Vertec
« on: July 31, 2011, 05:39:21 pm »
BUMP!!!

now with dunk vid. very basic but not bad at all. since i realized that an SVJ 2-hand tomahawk is not going to happen until i add at least 4-6 on my SVJ, a shorter goal is get 40-42" SVJ repeatedly. with that jump, i should be able to push the ball down and have it hit the ground first before i do. il work on that now.

http://www.youtube.com/watch?v=qyieM7Gn9u8




1965
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 31, 2011, 05:30:40 pm »
Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

Back
- seated cable rows with emphasis on spinal articulation x8-12

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  :headbang:
http://www.youtube.com/watch?v=qyieM7Gn9u8



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