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Messages - Kingfish

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2131
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 16, 2011, 05:14:13 pm »
Wed
Feb 16, 2011

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

#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)

Jumps
SVJ 6x1

* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p ;D

2132
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 15, 2011, 01:58:37 am »
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.

2133
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 14, 2011, 11:37:59 pm »
Mon
Feb 14, 2011

Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)

Jumps
SVJ 4x7

* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s.  i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.

Quote from: darqiu
get those explosive half squats to 405+.
* not happening anytime soon. i already struggled with 365lb today. used it for the first time and the fast eccentric is a bit too much too soon.  im not solid enough to explosively drop and explode with 365lb. probably in the next 8-10 weeks, il use 365/385.. but IMO, 405 (85%RM) is too heavy to be using for a speed movement. i could be wrong.. but right now.. i can tell that there is no way i can accelerate the eccentric of 385lb+ under good control. im not turning my explosives into a regular 1/2 squat session.

I got a Valentine Gift - Nike Romaleos  :headbang: :headbang: :headbang:

2134
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 13, 2011, 03:54:06 pm »
Sun
Feb 13, 2011

Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)

Jumps
SVJ 4x4

* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..

Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k

SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo

37-38" Baseline SVJ

2135
Pics, Videos, & Links / Re: The Motivational Thread
« on: February 13, 2011, 11:56:47 am »
Quote from: adarqui on February 13, 2011, 04:13:18 am
this is how it's done folks ;0

damienz ballin`

<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/rDGVE8rMvgg?hd=1" frameborder="0" allowfullscreen></iframe>

not bad at all. the wide stance and thin waist line makes it a lot tougher to stabilize at the bottom.. :headbang:

i push my belly against my quads at the hole for added stability.. thats why i dont stand wide.

2136
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 12, 2011, 09:25:54 pm »
Sat
Feb 12, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1

Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1

* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using  my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.

some pics of my depth:

top


full bottom - hams to calves


vertical bar travel half way down - 1/4 squats


parallels


full again..compared to parallel. there is a big difference.


2137
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 11, 2011, 12:08:38 pm »
Quote from: Jard on February 11, 2011, 08:26:58 am
GODDAMMIT

Less posting shit, more talking shit aka calling each other pussies and showing off immense strength to prove points.

I'll set it off; WHY did Kingfish ever favourite this video?
Get his ass in the EMO thread NOW



i probably clicked the wrong icon to get useless stuff into favorites.. 

Jard u mad?  :P

2138
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 09, 2011, 05:08:01 pm »
Wed
Feb 9, 2011

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

Explosive 1/2 Squats
- 325 6x4

* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.

2139
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 08, 2011, 02:27:47 pm »
Kingfish 
Squat | 2.1BW x5 | 405 / 192lb | http://www.youtube.com/watch?v=IWiOKP3MAa0

i dont go heavy so no 1RM attempts. the 425lb vid i had was an ugly warmup single.

i dont deadlift. 6-3 wingspan for a 5'10 makes it very easy for me to DL very heavy weights. DL back in 2008 http://www.youtube.com/watch?v=K-Fm0fwDGN4

2140
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 01:17:50 am »
^ maybe because im flatfooted. my footprint has no foot arc space.

2141
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 12:42:10 am »
Mon
Feb 7, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2, 2x2

Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1

Jump Drills
- SVJ x6-8
 
* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.

2142
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 12:15:13 am »
^  :headbang: :headbang: :headbang:

2143
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 07, 2011, 02:10:43 am »
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.

2144
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 06, 2011, 08:39:24 pm »
Sun
Feb 6, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.

2145
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 01, 2011, 11:48:33 pm »
Tue
Feb 2, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 3248
- 8x 3327
- 10x 3268
- 10x 3240

* did not have my camera so i took pic with iphone. hard to tell from angle but im trying to be above parallel, and below a 1/4.. for a 1/2 squat form.
* power output is higher in this depth. glutes were really firing. 1/2 squating not as bad as i thought. i can really feel the upper knee muscles and glutes tight right now. will experiment also with a lower depth but IMO, if i go parallel or below, the power output will go down due to increased time using greater ROM.
* i really thought i was at peak power at the 1/4 squat because form felt good. it was awkward to be dropping almost parallel without anything to catch.. and then ballistically rebound. hate lance for being right again.

as comparison from previous ballistics:

1/4 squat Sat Jan 29, 2011
- 6x 2961
- 8x 2851
- 8x 3066
- 10x 2982

1/4 squat


1/2 Squat


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