Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 141 142 [143] 144 145 ... 148
2131
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

2132
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

2133
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 05, 2011, 08:35:18 pm »
Quote from: bball2020 on March 05, 2011, 04:18:33 pm
what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash

if cash is a big issue, id rather spend money on steaks/whey protein/creatine and lift with a 2.5lb plate under your heels. if you can afford whatever, the ironworks are by far the best shoes ive used. simple and just solid.. years of squatting and not a sign of wear and tear.

the nike romaleos are posers. you need a pretty decent squat to justify spending 2x as much for fancy shits. :P

2134
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 02, 2011, 08:32:15 pm »
Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.



2135
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 02, 2011, 06:19:51 pm »
^  :headbang:

2136
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 28, 2011, 11:55:15 pm »
Mon
Feb 28, 2011

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

#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3

Jumps
- SVJ 4x2

* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.

2137
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 27, 2011, 05:29:31 pm »
Quote from: DamienZ on February 27, 2011, 05:20:03 pm
so how do you like the Romaleos?

feels heavier, more solid and sticks to the ground better compared to my ironworks. i wont ditch the ironworks just because of the minor differences.. but it just looks a lot better IMO.



2138
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 27, 2011, 04:33:44 pm »
Sun
Feb 27, 2011

#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2

Jumps
- SVJ 4x1

* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.

Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E


2139
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 26, 2011, 08:30:54 pm »
Sat
Feb 26, 2011

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

#11 Explosive 1/4 Squats - 50
- 225 16x2


2140
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 25, 2011, 12:01:13 pm »
^ sat 3pm, sun 9am, mon 3pm, wed 9am.

workouts driven by work schedule.  im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.

2141
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 23, 2011, 06:03:07 pm »
Quote from: ADARQUI
i'm pretty sure kingfish has said the same thing, or similar.. you don't get "rebound" in a half squat, sure you have leverage advantage, but you don't get any rebound.. that's a very important and beneficial aspect of half squatting.. it's a raw transition with very little "rebound effect" from the glutes/hams, ie, that big stretch going down or hitting glutes near calfs and just rebounding up.. so ya it makes sense, people who talk shit on half, who go deep, often find half squatting pretty challenging and then they act all surprised.

pc

as i progress with more volume and intensity in my explosive partials.. i find it that you will eventually create your own rebound point and improve on it more and more.. either by using heavier weight or more reps. i felt like was bouncing off something with 225 1/2s and its definetely not from hams/calves contact. muscles start to feel different.

i prefer waveloaded..im only on my 10th workout so theres more progress to be made. ;D

2142
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 23, 2011, 05:28:23 pm »
Wed
Feb 23, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1

#10 Explosive 1/2 Squats - 70
- 325 8x2

* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal.  it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out.  :P
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.

2143
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 22, 2011, 09:26:17 pm »
my Romaleos are here!







2144
Pics, Videos, & Links / Re: 415lb squat
« on: February 21, 2011, 11:59:01 pm »
405.. because 3 plates is not cutting it anymore.. :headbang: :headbang: :headbang:


2145
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 21, 2011, 11:40:19 pm »
Mon
Feb 21, 2011

#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
 
Jumps
- SVJ 6x2

* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.

Pages: 1 ... 141 142 [143] 144 145 ... 148