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Messages - Kingfish

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1981
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 08:45:09 pm »
Sat
Jun 25, 2011


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

#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2

* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs.  il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.

1982
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 05:06:11 pm »
Quote from: Dreyth on June 25, 2011, 04:43:51 pm
Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.

i see myself trying to up my full squats again.. until my body refuses to get stronger.. or until get sick of it. 5 plates look cool. ;D

Quote from: Girljordan on June 25, 2011, 04:51:53 pm
May I ask what your vert was before training.

~ 28" from a 3 step approach.

1983
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 03:47:03 am »
Fri
Jun 24, 2011


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

#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2

SVJ
- double hand rim grabs x4

* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~  2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.


1984
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 11:15:54 pm »
Tue
Jun 21, 2011


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

#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1

Jump Squats - Light + Volume 10%RM
- 55 12x2

* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked".  a 12x2 set of 10% jump squat to get some speed to end the workout.

Squat Workout Schedule:
* jump squats / jump drills and bball games not included

May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3


1985
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 10:06:47 am »
^ thanks

taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.

1986
Injury, Prehab, & Rehab talk for the brittlebros / Re: Favorite ham string stretches? Mine are too tight
« on: June 21, 2011, 02:12:48 am »
hurdlers stretch with the opposite leg tucked inside.

1987
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 01:00:22 am »
Mon
Jun 20, 2011


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

Jump Squats - 10/20%RM Waveloaded
- 55 12x2, 8x2
- 95 8x2

SVJ
- 40x2, 38-39 x4

* paused 405 was good. i hesitated doing 425. could have had it but could have burned out also. 440/455 is not going to happen right now. the high volume of jump squats are really adding to my fatigue. still happy to get repeatable and easy paused 405s. stopped there and did my jump squats. no heavy halfs. my legs don't feel very strong for lifting very heavy weights. it just feel like my legs would benefit more from speed training right now. they feel "loose"
* after the wave loaded jump squats.. i did a single pick up game.. and then SVJ.. and the awesome happened.. repeatedly..yes.. 40x2 and some very high 30s. too bad i had no idea i would be this good today.. no vid. will do it next week. hopefully i dont mess up with my fatigue. my goal is repeatable 40s.. so unless i can do them whenever i want, my goal is not yet met.
* my SVJ really improved lately because of the 10/20/30% jump squats. just because ive been doing more of them than the supra max half squats. if i count the submax half squats.. then yes, ive done a lot of them. and it could be them. i really dont know. i know its not thru shock plyos cause i really dont have them in cycle right now.
* supra max half squats have a very good potentiation effect to the jumps squats. my jumps squats are just silent. force absorption and transition is quick and controlled.


1988
Strength, Power, Reactivity, & Speed Discussion / Re: Checking My Premises
« on: June 20, 2011, 04:30:04 pm »
the press > bench.

do chins, weighted ab work for stronger core.. so "no power leaks" as you put it.

ditch the deadlift. full squat your way to >2BW and good things happen. goodluck  ;D

oh. by >2BW, i mean rep 2BW plenty of times. a 1RM 2BW is not gonna cut it IMO.

1989
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 19, 2011, 04:02:52 pm »
Sun
Jun 19, 2011

Jump Squats - 10/20%RM Waveloaded
- 55 8x1, 12x2, 12x4, 8x1
- 95 8x4

SVJ
- 37-38" x4

* legs still not ready for heavy full squats. did more speed / plyo work. will do more jump squats + bball game tmrw, then full squats + heavy halfs on tuesday.
* maintaining 182BW at gym. 180 in the morning. if i get a 455x1 on tuesday at this weight, thats an exact 2.5BW squat. that would be nice ;D







1990
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 17, 2011, 11:26:54 pm »
Fri
Jun 17, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1][425x0]

Jump Squats - 10/20/30%RM
- 55 12x2
- 95 8x4
- 135 6x2, 8x1

* 1 day full rest. legs were strong on the warmup paused full squats. 405 was also solid. did not do a paused 425 but i was just not recovered enough even for 425x1. the concentric out of the hole was good but it slowed down too much. could have had the lift if i crawled it up slowly but decided to just drop it and save the beating.
* jump squats are getting better and better. plan is to load up to 225 (50%) for a double and waveload it with 135. jump with 135 with the same speed and control as im doing with 95 right now.  target is fast 135 x8-12 jump squats.

1991
ADARQ & LanceSTS - Q&A / Re: Weight lifting shoes
« on: June 17, 2011, 06:48:04 pm »
i've had the adidas ironworks2 for years.. still solid and does it job. can't go wrong with the romaleos either. just a little pricey but they feel very well made. i wear them every workout.. but only when lifting. i take them off as soon as im done.






1992
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 16, 2011, 07:26:35 pm »
Wed
Jun 15, 2011

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x2

SVJ
- double hand rim grabs x6

* pick up game after some light jump squats, then SVJs after a getting warmed up. did x8 on the seated calf machine just to get it started.
* will get good recovery, skip thursday and do some more jump squats on friday. my lowerback is sore from the 440x1. did not really lowered my jumps. i was still getting high 30s.

 

1993
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 15, 2011, 01:01:03 am »
Tue
Jun 14, 2011


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

#6 Heavy Half Squats - 110%RM Waveloaded
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2
- 425 2x2

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x4

SVJ
- double hand rim grabs + chins x4

* all paused reps full squat warmup to 405. 425x1 was solid. weight felt light on the back and good explosion from the hole. did not expect to lift 440x1 so badly. i exploded from the hole. got up to 1/2 squat depth.. and the mid back gave out. energy leaked and the rest of the concentric was a crawl. momentum came close to a stop at 1/2 squat on the way up, and i stupidly pushed the weight up slowly. not a good idea. should have dropped it. did not really exhausted my legs. just got me overall beat up a lot more than needed.
*all half squats were consistent in depth up to 475. the 495 was not as deep. i did better depth with this weight last time. decided to just use the top set of 495 as a waveload to 425. depth on 425 was spot on. back to 495 and it was high again. if this happened again, it would be wiser just to use a max weight were i can still hit proper depth, and do a slightly lighter set to really get a good ammortization speed while still using a heavy weight.
* did some jump squats again and it felt good. the resistance that my legs were exerting on the landings were very smooth and "loose", and then an abrupt explosive stop at the 1/2 depth. basically, the speed of eccentric was good, reversal was explosive.. jumps were silent. only upper 2/3 of foot was in contact with the ground. did not use 135 (30%) because i might be doing too much for a day. might do it tomorrow if i recover well.
* BW at gym is 182 and 180 in the morning. 425x1 is a repeatable max weight for maintenance. i might just stop there next time. repeatable 2.36BW full squat is not bad at all. 440 is ~ 2.44BW but that weight is not always guaranteed. it messes up with the rest of my SPP training if im not solid enough for that day.
* im not doing my single leg hurdles.. and direct calf work. still have those tools for another time.




1994
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 13, 2011, 10:58:28 pm »
Mon
Jun 13, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 6x2
- 135 4x1
- 95 6x2

SVJ
- 38" x6

* last squat workout (was weak) on fri. 2 days rest with jump squats in between for speed/plyos. did jump test today. did repeatable 38s but did not get any higher today.
* will do full paused full squat ramping tomorrow up to 425, 440/455 if strong enough as warmups/maintenance.. then go heavy half squats. might also do some back up squat jumps with 10-20% if i feel like it.
* happy that at least i got my estat 38" SVJ on vid this time. did multiple 38s and stopped when i got 37x1. did not really want to burn out before a heavy squat workout tomorrow. i've gotten 39s and probably a once in a while 40 but those are not something i can come up with easily. need more strength in the half squat transition depth..
* i have vid of the repeated 38s in one vid but got my co-worker in it. i've split the vids so i dont get in trouble.

38x2.
http://www.youtube.com/watch?v=9JumuOTaezA





another set of 38.



1995
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 12, 2011, 04:37:01 pm »
Sun
Jun 12, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 8x2, 12x2
- 135 6x2
- 95 8x1

* no heavy lifting today. skipped workout yesterday because i did not recover well from the volume of jump squats. did some more jump squats today and did max at 30%RM waveloaded with 20% but with less volume. jump squats felt good, landings were silent.
* sunday pickup game. 



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