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Messages - Kingfish

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2086
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 26, 2011, 11:37:46 pm »
Sat
Mar 26, 2011

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

#3 Waveloaded Heavy Partial Squats + mini bands
- 325 8x1, 4x2
- 365 2x1
- 385 2x1

* not detrained on the full squats but fatigue from yesterdays lifting made the lifts hard. 405x1 was not paused. workout following the un-detraining lifts the day before is usually very easy.. could have 405x3 paused if i didnt push yesterday..
* the 325 is getting better and 365 / 385 gets to proper depth now. no need for pin squats. reversal is not yet very fast with >325s.
* tmrw is lots of drills, barrier jumps, pick up game and a few svj. i will use the jump tester again after i reverse 385+ with respectable speed.

2087
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 25, 2011, 09:34:07 pm »
Fri
Mar 25, 2011

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

#2 Heavy Partial Squats + mini bands
- 365 4x6
- 325 8x2

* full squats were hard. barely got the 405x1. it was not paused.
* focused on dropping low to ~ 1/2 depth for the heavy partials. form getting better. the 325 sets were really explosive. depth was maintained. stopped at 8 reps.
* will spend 6-8 workouts with the 365 or until i feel more explosive while maintaining the same depth.
* glutes and lower quads got worked good. no jumps. did not have enough time. i still have to work tonight.

2088
Nutrition & Supplementation / Re: N.O. Xplode
« on: March 23, 2011, 02:07:40 pm »
^ im using jack3d. a scoop with cold water whenever i feel like it, before i workout- lime flavor is best. i look at it as caffeine with creatine and some other stuff. gives my goosebumps sometimes. about 20-30mins after you take it.. you will feel like you took something  ;D

2089
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 23, 2011, 12:14:12 am »
Tue
Mar 22 2011

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

#1 Heavy Partial Squats 325,365,385,405 + mini bands
- 325 6x1
- 365 4x1
- 385 4x1
- 405 4x4

Jumps
- SVJ
4x2

* did not get low enough on the sets 1-2 of the partial 405s because i was trying to do a quick transition. probably 1/4 height. sets 3-4.. did a 1/2 squat depth. noticeably slower but still focused on quick reversal and exploding all the way up. bands prevent bar from bouncing out of place.. mini bands are ~ 40lbs at top.. so 445 weight at top. theres a lot i can improve in using 1/2 405s. stopping at 1/4 doesnt get the glutes as involved compared to 1/2s.. will do 1/2s.. 1/4 is a waste.
* SVJs still the same.. top of foam. happy with it.
* i know what i need to do with the speed heavy partials.. need to keep transition point consistent and low.. and eventually i will be able to speed up the reversal speed. 405 + minibands did not feel very heavy. i just need to get used to stopping at 1/2 depth and exploding with it even with a heavy bar.. i will give myself ~ 18-24 workouts starting with 365/405, and eventually adding more.

2090
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 22, 2011, 05:20:05 am »
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.

2091
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 22, 2011, 12:14:02 am »
Mon
Mar 21 2011

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

#22 Partial Squats 275,325 + mini bands
- 275 8x1
- 325 8x2

Jumps
- SVJ
4x2
- Lateral Bench Jump
10x2, 20x4


* full squats felt good. the partial 275 was already too easy. time to move up to high rep 325s. will add 365 next workout if i recover well.
* lateral bench jumps felt solid also. heels not touching the ground. transitions were quick. armswing got a workout when i was tiring a bit on the latter reps going to 20. landings were quiet and force absorption was good. bench is about knee high. could use my xvest if i feel like it.
* svj were consistent on top of foam. not my best.. i got 1-2" at one time. but still a consistent improvement. now its time to see how the real heavy ballistic partials using 325 (70%), 365 (80%), 385 (85%), 405 (90%).. transfer to an SVJ.
* took me 21 workouts and an extra to GPP my self with the speed squats.. now its time to use the real thing. i did injure myself by using stupid volumes per darqui.. but its been healing well. still not a 100%. but at least now it doesnt hurt when i sneeze.


2092
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 20, 2011, 06:03:05 pm »
Sun
Mar 20, 2011

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

#21 Partial Squats 275,325 + mini bands
- 275 12x2
- 325 8x1

Jumps
- Lateral Bench Jump
10x2

* skipped yesterdays workout. little tired from work.
* right lower traps still not 100%. it did not hurt from the squats but it still feels strained.
* high volume partials.. and the jump drills got me leaning out.. i was 190 this morning. 405x4 at 190 still possible. i dont feel weak..

2093
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 16, 2011, 05:30:22 pm »
Wed
Mar 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 365 x5

#20 Partial Squats + mini bands
- 275 12x3
- 325 8x2

Jumps
- Lateral Bench Jumps 10x1 20x2

* did not feel very strong today. upperback doing well but still not pain free. 405x1 paused was hard.
* did more volume on the partial squats. back did not give out. focused on keeping chest up so upperback doesnt collapse.
* 275 + bands were quick and lower.. 325 + bands was low but slower.. still explosive compared to a regular squat.

2094
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 15, 2011, 01:06:02 am »
Mon
Mar 14, 2011

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

#19 Partial Squats 275 + mini bands
- 8x2

Jumps SVJ
- x4

* i was very strong on the full squat warmup sets. the 405x1 paused rep was easy, i could have done another 2-3 paused reps on that same set. since my upperback is still not 100%, i took it easy and called it quits after the 405 single.
* i put the tampoon/wuss pad on the bar for the first time on the explosive partial squats. did quick transitions but took it easy on the triple extension. my upperback is really not happy with the abuse i did for the past 2-3 weeks.
* i was awesome on the SVJs. funny thing is my first jump is my highest jump. a good 1-2" above the foam. almost 40 right there. the heavy pinned (waveloaded) with explosive heavy sets of partials are doing great for me. too bad i broke down. will take it easy on the reps now. i feel that if i have the muscle control to really do 405 partials with mini bands with a lot of speed.. my jump is going to benefit a lot.

2095
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 13, 2011, 04:20:00 pm »
Sun
Mar 13, 2011

Jumps
- Jump Rope Drills
- Lateral Bench Jumps
 
Upperbody
- One hand dumbell standing press

* upperback improved but still not pain free. decided to skip another day of squats to make sure i dont aggravate anything. did some one-hand dumbell press to get blood flowing. i was not able to lift with the left hand without feeling pain if i dont hold another dumbell on my right hand as counter weight. i really messed up a stabilizing muscle somewhere in the upperback were the bar rests on squats.
* jump drills felt good. the lateral bench jumps were all good. did not get a bad rep.

2096
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 12, 2011, 10:18:47 pm »
Sat
Mar 12, 2011

Squats - Maintenance
[135,185x6][225,275x4]

* stopped at 275 paused squats. some stabilizer muscle on my right upper back is still beat. did all the rehab work - massage, contrast bath, extra whey and creatine+glutamine..im still beat. working with fucktard volumes gets you fcuked.. i hate being injured. no chance of any fast speed squats today. even will all the 2+ mins standing with heavy weights, my upperback still gave out on the speed squats. i was hoping my back would have been steel by now. guess all the repetitions of ballistic squats did enough damage.
* on a side note.. my navel orange eating addiction is now replaced with strawberries. cant stop eating it. bought enough for the week and killed all in one movie.

2097
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 09, 2011, 04:45:48 pm »
Wed
Mar 9, 2011

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

#18 Waveloaded Explosive Partial Squats Pinned + Mini Bands
- 325 x4 Pinned
- 275 12x4 + bands
- 405 2x3 Pinned
- 325 8x1 + bands

* my right upperback near the scapula is in pain. i was surprised to be able to pause rep 405x1 even with the discomfort.  i asked the trainer what i was doing wrong and he said - i was not keeping the bar / releasing the bar from my back on the  pinned squat at the bottom and suddenly pushing the weight trying to explode it. very bad idea. if the bar rests on the wrong place on the upperback, somethings gonna hurt. and it did. shit.
* this 18th workout is the 4th week of explosive partials. the 275s were easy now so i moved to 325s + mini bands. keeping the bar rested on my back the whole time on the pinned squat helped a lot. i was able to do my planned workout. did not do full squat volumes because of the back issue. i should be good by saturday. took some spoon fulls of glutamine just in case.
* will now use 325s + bands for speed and a 405 x4 as heavy pinned set. eventually move to 365/385 + bands and a top set of 425/455.  see how it goes.
* no SVJs today. armswing not possible. right arm rotation is very limited. cant even put a shirt properly. at least my knees are still strong even with the high volume partials. pain didnt even get close to it. soreness stays at the mid portion of the VMOs. full squat FTW!


2098
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 07, 2011, 11:59:45 pm »
Mon
Mar 7, 2011

#17 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 60 / 70 / 80 / 85 / 90
[135,185 x6][225,275 x2] - Full squat warm up, [325x4][365x2][385x1] - Pinned 1/4 Squat warm up
- 225 12x2
- 275 12x3
- 405 1x5

* no SVJs for today. got beat on the last set of 275x12. 325 and heavier is pinned at 1/4 squat. 225 and 275 with mini bands, no pins.
* pinned and explosive partials felt a lot better today compared to yesterday. IMO, its time to move up to 275. the 225s were fast and easy now. got vid of the 275s. still a little higher but definitely still explosive.

explosive partials 275 + mini band
http://www.youtube.com/watch?v=GL60yFUh9Pk

2099
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 06, 2011, 05:12:40 pm »
Sun
Mar 6, 2011

#16 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 70 / 80 / 85 / 90
[135,185 x12][225x8] - Full squat warmups
- 225 8x2 16x1
- 325 6x2
- 365 4x2
- 385 2x1
- 405 2x1

Jumps
- SVJ 4x1

* the potentiation efffect of the 405 felt very good for the 325s and 225s. my upperback is starting to feel beat up with all the heavy and high rep partial squats. will use a top set of double 405 pinned and do more fast reps on the lighter weight. wednesday - volume also on the top heavy set.

Pinned 1/4 Squats - Train like adarqui  :uhhhfacepalm:
http://www.youtube.com/watch?v=k0pDZDmC3fs

2100
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 05, 2011, 08:48:10 pm »
Sat
Mar 5, 2011

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

#15 Explosive Partial Squats Pinned 60
- 275 8x3, 16x1

* i did 65lb 12x2 daily after wed to see if detraining really has a big effect on my workout. i was a little stronger today compared to other workouts coming from a 2 day off. the 405x1 was paused. the 365 was heavy.  maybe i need a little more weight on the daily squats but without a lot of room and a squat cage, i dont think i can clean heavier weights safely. would be nice to be at peak strength on saturdays if i do 135 to 275s daily to minimize de-training.
* i may be really out of shape cardio wise because i was really breathing heavily after each set of paused pinned 1/4s. the concentrics were fast and explosive. weight felt heavy but i was able to throw it up. il probably do 325/ 275+mini bands tmrw. il high rep the 325s and eventually move into 365s.
* almost 16 sessions of explosive partials, and my SVJs got 1.5-2" higher.  wonder how il be jumping if i get to throw 405 like im doing 275s now. weight was heavy but it got up pretty fast

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