2146
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 12, 2010, 05:52:18 pm »
^ normal. flexibility is above average. can press upperbody/head on quads on hurdlers stretch.
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2147
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 12, 2010, 05:03:54 pm »
Sun
Dec 12, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1
Jumps
- wave loaded jump squats 55/95 x4-8
- depth jumps 18/24 x2-4
- SVJ + 3 step VJ x2
* 405lb squat not very heavy today. 405x1 a 7.5/10 lift. BW at 194lbs (192.8lb empty). i was at 196-198 on wed-thurs.. probably due to extra liquids. weight stabilized back to 194ish. thought i would be 194in the morning by now with all the steaks i just ate.
* even with a heavier BW, im not able to progress workout to workout on my squat. i would really fight to get 3 reps on 405lb today, probably all out on rep3. either im just not as fresh (work thurs-sat) or i haven't recovered yet from last tuesday squats. todays x1 is good warmup for tuesday.
* jumps were not so bad. 18/24" depth jumps for 4 weeks now is getting the muscles on top of my knees stiffer. takes more effort to stretch. not doing extra static stretches because a stiffer muscle make jumping at lot easier.
* will attempt 405x4 2-4 sets on tuesday followed by depth jumps 18/24 2-4reps x 8-10sets weds.
Dec 12, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1
Jumps
- wave loaded jump squats 55/95 x4-8
- depth jumps 18/24 x2-4
- SVJ + 3 step VJ x2
* 405lb squat not very heavy today. 405x1 a 7.5/10 lift. BW at 194lbs (192.8lb empty). i was at 196-198 on wed-thurs.. probably due to extra liquids. weight stabilized back to 194ish. thought i would be 194in the morning by now with all the steaks i just ate.
* even with a heavier BW, im not able to progress workout to workout on my squat. i would really fight to get 3 reps on 405lb today, probably all out on rep3. either im just not as fresh (work thurs-sat) or i haven't recovered yet from last tuesday squats. todays x1 is good warmup for tuesday.
* jumps were not so bad. 18/24" depth jumps for 4 weeks now is getting the muscles on top of my knees stiffer. takes more effort to stretch. not doing extra static stretches because a stiffer muscle make jumping at lot easier.
* will attempt 405x4 2-4 sets on tuesday followed by depth jumps 18/24 2-4reps x 8-10sets weds.
2148
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 09, 2010, 09:19:22 am »
18" DJ after a set at 24" makes force absorption and quick transition feel a lot faster and more solid.
2149
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 08, 2010, 10:17:40 pm »
Wed
Dec 8, 2010
Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints x4 (reps)
- depth jumps 18" / 24" alternate x4-6 <- this is awesome
- SVJs, 3 step VJs
* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.
Dec 8, 2010
Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints x4 (reps)
- depth jumps 18" / 24" alternate x4-6 <- this is awesome
- SVJs, 3 step VJs
* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.
2150
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 08, 2010, 12:28:25 am »
Tue
Dec 7, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+3+2
- 365 x2
* BW at gym 192.8lbs. im not going to make 405x4 2-4sets without getting bigger legs (target ~194lb morning weight, 196 gym). i was strong for the 405x4 first set. stronger than last weeks. the 2nd set of 405, 3rd rep was not very hard but i would have burned out badly IMO if i pushed for 4 at this skinny weight. i will get stronger little by little if i maintain this plan but upping my weight would be easier and faster.
* the 3rd set at 405 really showed me im not big enough to rep it consistently. a 3rd rep would have been an 9-9.5/10 lift. no chance of 4 rep there.
* the paused 365 2nd rep was already a 9/10 lift. 3rd rep would have pinned me.
* change of plan. need to go maintenance on sunday/tuesday while eating a little more carbs. 3cup/day to 3.5 along with more proteins.
* weekly depth jumps and jump drills tomorrow. im not getting DOMd as bad for the last couple of weeks due to low tonnage, im just burning out overall due to too much intensity/effort to make my 405reps. can't really squeeze out too much out of 192lbs.
Dec 7, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+3+2
- 365 x2
* BW at gym 192.8lbs. im not going to make 405x4 2-4sets without getting bigger legs (target ~194lb morning weight, 196 gym). i was strong for the 405x4 first set. stronger than last weeks. the 2nd set of 405, 3rd rep was not very hard but i would have burned out badly IMO if i pushed for 4 at this skinny weight. i will get stronger little by little if i maintain this plan but upping my weight would be easier and faster.
* the 3rd set at 405 really showed me im not big enough to rep it consistently. a 3rd rep would have been an 9-9.5/10 lift. no chance of 4 rep there.
* the paused 365 2nd rep was already a 9/10 lift. 3rd rep would have pinned me.
* change of plan. need to go maintenance on sunday/tuesday while eating a little more carbs. 3cup/day to 3.5 along with more proteins.
* weekly depth jumps and jump drills tomorrow. im not getting DOMd as bad for the last couple of weeks due to low tonnage, im just burning out overall due to too much intensity/effort to make my 405reps. can't really squeeze out too much out of 192lbs.
2151
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 05, 2010, 05:19:50 pm »
Sun
Dec 5, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1
* warm up set 325x4 paused was a lot harder than usual. 365x2 paused was not so bad.
* single 405 warmup a 7.5/10 lift
* single 405 workset was very hard 9/10. im into regression. cannot recover fast enough from multiple 405s. was planning a single or double 405 but i was not expecting it to be this tiring. i had to fight to get it. don't know if i set myself up good for the next workout.
* im getting the depth jump effect nicely though. ankles and knees feel solid and tight whenever i do some form for quick movement.
Dec 5, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1
* warm up set 325x4 paused was a lot harder than usual. 365x2 paused was not so bad.
* single 405 warmup a 7.5/10 lift
* single 405 workset was very hard 9/10. im into regression. cannot recover fast enough from multiple 405s. was planning a single or double 405 but i was not expecting it to be this tiring. i had to fight to get it. don't know if i set myself up good for the next workout.
* im getting the depth jump effect nicely though. ankles and knees feel solid and tight whenever i do some form for quick movement.
2152
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 01, 2010, 09:57:14 pm »
Wed
Dec 1, 2010
Speed
- 10yd sprints 4x3 2x1
- 18" Depth Jump 8x2 4x1
- SVJ + 3 step VJ x4
* just some light jump drills to get some speed. i feel my ankles starting to get sore. need to build up volume again. not used to impacts of landings. 3-4 weeks of these with volume and intensity cycling will get me jumping good again. will not max on jumps until im done with squat cycle.
* SVJs and 3 step VJs ~ 32-36" touched both palm to the rim. standing 2 hand reach is 90". 30" for both tips of fingers to touch rim, 36" to get both palm at rim level. 38" to get both wrist at rim.
Dec 1, 2010
Speed
- 10yd sprints 4x3 2x1
- 18" Depth Jump 8x2 4x1
- SVJ + 3 step VJ x4
* just some light jump drills to get some speed. i feel my ankles starting to get sore. need to build up volume again. not used to impacts of landings. 3-4 weeks of these with volume and intensity cycling will get me jumping good again. will not max on jumps until im done with squat cycle.
* SVJs and 3 step VJs ~ 32-36" touched both palm to the rim. standing 2 hand reach is 90". 30" for both tips of fingers to touch rim, 36" to get both palm at rim level. 38" to get both wrist at rim.
2153
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 01, 2010, 03:30:02 pm »
what kind of shoes do you wear?
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal. not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006
Sorry for all the questions!
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal. not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006
Sorry for all the questions!
2154
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 01, 2010, 09:13:13 am »nice work man, why you lift a day early though, still lifting on sunday then ?
still lifting on sunday. will make sure its a deload workout. probably just stop with warmup sets, or a single 405x2. plan is to get as much days off until wed next week while eating a lot more and resting better.
Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?
i immediately narrowed my stance to shoulder width.. and squat same weight with better depth and a more comfortable form. im mostly lifting 6-8reps on 10RM weight at that time so i dont know if ud get the same effects if you use near max weights.
2155
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 01, 2010, 12:08:20 am »
Tue
Nov 30, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused
* felt completely recovered after my extended morning nap today. (10-2pm).. did my squats a day early
* i was feeling really fresh and strong approaching the warm up sets.. 365x2 warmup was also paused. it was easy and form was smooth, solid and just right. must be the depth jump effect again. squats get stronger when i do light to moderate plyos.
* 405 1st set.. first 3reps were 8/10 lift. 4th rep was a goodmorning at the 1/4 position. 9/10 lift. got very drained after that. got light headed and sleepy also. 24mins rest.
* 405 2nd set. 8.5/10 lift. did not push it because i plan to make more sets on the backup paused sets.
* i was expecting an easy 365 4repsx6-8sets.. i ran out at 3rd set.
* strength curve probably getting ready to go downhill. i did the same workout last week and made no progress today.. aside from the paused 365x2 on warmups.
* will do 405x2 on sunday. better diet and rest again.. and wed next week is another shot at 405x4 2-4sets.
* im already a week late based on my initial december plan. i messed up on sundays 405x3. should have stopped at 2 reps.
Nov 30, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused
* felt completely recovered after my extended morning nap today. (10-2pm).. did my squats a day early
* i was feeling really fresh and strong approaching the warm up sets.. 365x2 warmup was also paused. it was easy and form was smooth, solid and just right. must be the depth jump effect again. squats get stronger when i do light to moderate plyos.
* 405 1st set.. first 3reps were 8/10 lift. 4th rep was a goodmorning at the 1/4 position. 9/10 lift. got very drained after that. got light headed and sleepy also. 24mins rest.
* 405 2nd set. 8.5/10 lift. did not push it because i plan to make more sets on the backup paused sets.
* i was expecting an easy 365 4repsx6-8sets.. i ran out at 3rd set.
* strength curve probably getting ready to go downhill. i did the same workout last week and made no progress today.. aside from the paused 365x2 on warmups.
* will do 405x2 on sunday. better diet and rest again.. and wed next week is another shot at 405x4 2-4sets.
* im already a week late based on my initial december plan. i messed up on sundays 405x3. should have stopped at 2 reps.
2156
Progress Journals & Experimental Routines / Re: Kingfish
« on: November 29, 2010, 10:30:02 am »
^ thanks
300lb paused reps at high 20s age. cant say naturally strong, but i was thicker than average. running jump is a +2-3 inch but rarely.. usually just 1-2. heavy squats cycles affect RVJs more.
vertical jump training. not really spending most of the time in jump/high intensity speed training. i do mostly squats ~ 80% of the time. if i burned out on the lifting, then i will put more high speed jump drills in the mix. doing it for 4-5 yrs now.. started at terminalvertical.com
300lb paused reps at high 20s age. cant say naturally strong, but i was thicker than average. running jump is a +2-3 inch but rarely.. usually just 1-2. heavy squats cycles affect RVJs more.
vertical jump training. not really spending most of the time in jump/high intensity speed training. i do mostly squats ~ 80% of the time. if i burned out on the lifting, then i will put more high speed jump drills in the mix. doing it for 4-5 yrs now.. started at terminalvertical.com
2157
Progress Journals & Experimental Routines / Re: Kingfish
« on: November 28, 2010, 04:41:34 pm »
Sun
Nov 28, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1
Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2
* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it. depth jump performed for quick transitions, not max jump attempts.
18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34
warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE
Nov 28, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 3x1
Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2
* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it. depth jump performed for quick transitions, not max jump attempts.
18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34
warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE
2158
Strength, Power, Reactivity, & Speed Discussion / Re: Why you might consider learning the hang snatch
« on: November 27, 2010, 09:05:38 pm »
^.. just suck it up and get gorilla hands..
or you can just stay with loaded jump squats (although not as cool as a well executed snatch). not everything needs to be measureable anyway. i use the jump squats for rhythm - quick and effortless transitions.. i do max jumps with the vertec. that 100% specific and measureable.
or you can just stay with loaded jump squats (although not as cool as a well executed snatch). not everything needs to be measureable anyway. i use the jump squats for rhythm - quick and effortless transitions.. i do max jumps with the vertec. that 100% specific and measureable.
2159
Progress Journals & Experimental Routines / Re: Kingfish
« on: November 24, 2010, 11:19:23 pm »
Wed
Nov 24, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused
* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.
Nov 24, 2010
Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 +4+2
- 365 +4+4+3 Paused
* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.
2160
Progress Journals & Experimental Routines / Re: Kingfish
« on: November 21, 2010, 06:35:32 pm »
