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Messages - Kingfish

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2056
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 18, 2011, 12:17:07 am »
Tue
May 17, 2011


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

#16 Heavy Partial Squats + Mini Bands
- 325x8
- 345x6
- 365 4x2
- 385 2x1,4x2

* brought the jump tested to gym. did not even have space to use it. too many gym rats everywhere. bball court was saved for the badminton crew..did not even do my double hand SVJ rim grabs. i just spent my time in the cage. nobody bothers me there.
* did 385+bands x2 after the full squat warmups and form sucked. got lost on depth and explosive concentric was a mess. had a good idea to warmup for partials too. the 325x8 felt good. depth and form is spot on. took it from there and when i got to 385 again, it was a lot better. did not do 405+bands because i did not get 440 today.
* the 425x1 was not paused. form was strong but the concentric was not fast enough. did not add more weight to 440/455. stopped at 425.
* compared to last weeks volume full squats with 345-365x 6-8 reps, these volume partials have localized effect to the lower quads and glutes. the full squats just hurts everything evenly. upper knee muscles are stiff/bloated after workout compared to the rest of the legs. not bad at all


2057
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 17, 2011, 07:42:13 am »
il bring vertec and camera today. if i already missed my peak yesterday.. i dont care. il take vids after i do my heavy squats. i jump higher after lifting heavy anyway.


2058
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 17, 2011, 06:43:53 am »
^ yes. had them since feb of this year. fits more snug (like kobe5) and is a taller shoe. prefer the ironworks cause the nikes are too sticky, cant slide them back during the step back on squat.

2059
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 16, 2011, 11:51:40 pm »
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

2060
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 15, 2011, 08:36:14 pm »
Sun
May 15, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

 

2061
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 13, 2011, 11:24:58 pm »
Fri
May 13, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x1
- 365 6x2
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x6 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* did light (70-80%) volume work on full squats but did not do too many reps on 365 because im focusing more on speed/explosive work. cannot be fatigued by doing volumes for hyperthrophy strength work. the 365x6 reps was not hard at all. 1 breath between reps. that is a very fast tempo compared to how i usually lift. it would have been very challenging to do x8 on 365 after 2 days of no-squat. 365x8 would be easiest after i do a day of just paused singles to get the form going again.
* im getting strong enough on the single leg hurdles to actually figure out where im weak at. i was able to jump with a more upright torso/form, really giving all the force absorption to the knees/ankles. right knee collapses a bit after a few reps.

2062
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 11, 2011, 10:16:40 am »
Quote from: scoobychau on May 03, 2011, 12:40:03 am
I meet a 168cm guy who happen to be a serious Vertical trainer here localy.
He is telling me CNS is the most important part in Vjump. Do everything lift in set of 3 in max speed, once u slow down, quit.
-- --

Esplosive Squat
145lbs 1x3
165lbs 1x3
195lbs 1x3
215lbs 1x3
239lbs 1x3
265lbs 2x3

-- --

Listening to 168mm (Law Wan), I am trying to squat fast untill I slow down and move on.  But what is Fast is the question. I guess I will film it to see.


speed squats will train your muscles to 'turn on' faster / more explosively.. BUT.. unless you have the muscles to begin with, no amount of speed training is going to get you dunking.

squat more weight the conventional way to add muscles. it is easier to be explosive once you get stronger.

6 total reps of 265 at your weight,  even if repped as fast as possible is not going to do anything. do something like 40 total reps of 80-85% RM 2x/week.. and eat a cow.

forgot to add.. a projected 420x1 squat single is not going to get you jumping high. 345x6-8reps will help vert more.

2063
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 11, 2011, 12:28:12 am »
Tue
May 10, 2011


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

#15 Heavy Partial Squats + Mini Bands
- 385 4x3

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x8 continuous - (1step apart)

Single leg Jog
- bball length x 2 - cooldown

* all full squat warmup reps are paused up to 405. was trying to see if i can do 440x1 consistently. the 425x1 was ok but i did not feel very strong. stopped at 425.
* the partial squats + minibands will stay at 385 (425 at top). if i get 440x1 consistently on the full squat warmup, ill move the partial to 405 (445 with bands on top). added only 1 set for a total of 3sets of 4reps. slowly adding intensity without doing too much too soon. i could have done 6x6sets if i wanted to but il probably get my back stiff and broken again. will do 4x4 next time. slow progress without hurting anything is good.
* up'd the volume on the single leg hurdles from 4 to 8 sets of 12. getting better every workout. got better hops by focusing also on quickly pushing foot downwards after the hop. still nothing feels beat or hurting from all the single leg drills im doing. getting some tightness in the lower front calve area and thats about it. will see if this high volume does something different.
* did some single leg jog using bball court.

2064
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 09, 2011, 11:08:09 pm »
Mon
May 9, 2011

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x4 continuous - (1step apart)
- 4x4 continuous - (2step apart)

Jumps
- SVJ 2 hand rim grabs x4

* increased from 3 hurdles to 4 doing single leg 2-step wide hops. absorption was good. GCT still needs to be faster.
* pick up bball game also.

2065
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 09, 2011, 04:17:37 pm »
Squat - Extreme Depth: Unsafe and Unfair

Mark Rippetoe




2066
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 08, 2011, 04:38:42 pm »
Sat
May 8, 2011


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

#14 Heavy Partial Squats + Mini Bands
- 385 4x2

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x2 continuous - (1step apart)
- 3x4 continuous - (2step apart)

* felt really strong today on the squat warmups. all paused reps. since the 405 felt easy, tried doing 425x1 paused. got a few inches up until about a little above parallel and then weight refused to go up anymore. did not even try to resist when it slowed down.. just gave up and let the pins catch it :P.
* increased heavy partials from 385 x2 to x4 reps. stopped at 2 sets. i really have to get my setup right.. when im using the minibands, on some sets, im not standing centered to the bands forcing my back to get pulled backwards a little. not good when im using a heavy weight. 
* 3 continuous reps on 16" single leg hurdles that are 2 step apart is the max i could get before my leg shut down. ground contact time is not the best also. have lots to improve but im seeing some improvement in stiffness already.
 

2067
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 07, 2011, 05:02:00 pm »
Sat
May 7, 2011


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

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups
- 12x6 continuous.

* all full squat warmup reps are paused. not bad for 2 day rest. 325x6 was to get some more form going. it was not as easy compared to when i do back to back squat workouts. no back stiffness even after some heavy singles last workout. its really the high volume heavy partials that got me.
* also, i noticed that i get wobbly / unsolid on the unracking and setup on heavy reps not entirely due to the back stiffness i had a week ago - the nike romaleos are very sticky that i had to lift my foot to step backwards, in the ironworks - i only slide my feet backwards without really putting all weight to a single leg.
* single leg hurdles are improving. will probably increase intensity a bit next workout by increasing distance between hurdles. im getting the plyo bouncy feeling back, even only after a few workouts with the single leg hurdles.
* did the unconventional squats as warmups then explosive work afterwards.   




2068
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 04, 2011, 03:47:11 pm »
Wed
May 4, 2011

Hurdles
Single Leg 16"
- 12x6 1 step with opposite leg
- 12x2 1 step with same leg (mini hop before the next jump)
- 12x4 continuous. no missed rep.

* more workouts like this to iron out the form before i increase the intensity either using higher hurdles or longer distance between them. did not do the double leg. might burn out too soon. 12 reps done using 6 hurdles.. so a few seconds of rest after 6 reps. got 48 total reps of continuous single legs.. i might not be as weak as i thought. those marathon of single leg jump rope line drills must have improved something.


2069
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 04, 2011, 12:45:05 am »
Tue
May 3, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]
- 365 x6

#13 Heavy Partial Squats + Mini Bands
- 385 2x4

* did the partials after the warmup singles. 365 full squat for loosening up. form was not very smooth for the full squat coming from sets of heavy partials. i was slowing down more on the 1/2 squat depth even though i know im going for full. could have made 365x8 but didn't want to push too much specially coming from heavy singles.
* will do hurdle drills tomorrow. singles and some double but more on singles.
* my back can probably take another 10-15lb for 465-470 max but that will really round up the upper/mid back. legs have no problem with the weight. took vid even on a busy tuesday morning. i will not be able to lift 455 anytime soon because i plan to hit the x8 with 365-385.. those will take me to fatigue mode.

440x1, 455x1 BW 188lb
http://www.youtube.com/watch?v=FM4eSAmTQMw

2070
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 02, 2011, 11:20:37 pm »
Hurdles
Single Leg
- 16" 8x2 no-pause but had to pause / gather on some reps
- 16" 12x3 2-step
Double Leg
- 36" 8x4 2-step

SVJ
- x2 top of foam 37-38" max

* will do more repetitions using low/moderate impacts with 2-step singe leg hurdles. build up to no-step then raise the hurdles or go for distance. might try doing single leg 2-step hurdles as part of warmups. double leg stays as it is. need to focus on single legs cause im very weak on those.
* had to do 2-step also on the double leg. im weak today - DOMd from yesterdays squats. quads/glutes are sore. SVJ is not so bad. lower BW at 188 might have helped.

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