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Messages - Kingfish

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2146
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 01, 2011, 04:23:29 pm »
Sat
Jan 1, 2011

Squats - Light
[185,225 x6][275x4][325x2][365,385,405,425 x1]
- 385 4x2

* no work for today. decided to hit the gym before my legs get too rested again from inactivity (last workout tuesday). 3 days rest is good enough. i'm usually my strongest 2 days after a light squat day.
* added 425 to warmup set to prime the 385 volume sets. didn't work as good as i thought. 385 was still heavy. hopefully its due to the extended rests. i'm planning a 385 6x4 for next tuesday. 385x6 today is impossible without a goodmorning rep for the last 1-2 reps.
* either i suck it up and go 365 8x4 or hopefully im a lot stronger next workout than today and make the 385 6x4-6. the 425 rep was ok. torso very upright. could have added another 10-20lbs and still make a solid rep.

2147
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 28, 2010, 09:34:20 pm »
Tue
Dec 28, 2010

Squats
[185,225 x6][275x4][325x2][365,385,405 x1]
- 405 4x2
- 365 6x8 (non-paused)

* cut down a bit on the warm up reps. legs firing good from sundays sets. saved the reps for the work sets.
* 405 2nd set rep 4 was a goodmorning squat. legs feel strong. rep 1-2 a 7/10 lift. rep 3 an 8.5/10. rep 4 a 9/10. no chance of rep 5. lowerback will collapse forward. legs where pushing good on rep 4 but the torso is not rigid anymore. decided to stop with 405s. save the lowerback unneeded beating. will use workout for something else that IMO will be more productive - will go for volume/tonnage. a 405 set3 3-4 reps would have been possible but it would be ugly and really draining.
* decided not to go with back up paused reps because those are lowerback intensive also.
* 365 rep 1-4 a 7/10. rep 5 a 7.5/10. rep 6 an 8.5/10. rep 7-8 possible but most likely compromise upright torso. 365 was easy. could have gone for 8 reps but might not get as much tonnage if i did it. need to build up tolerance for high volume gradually too.
* ate 3-4 cups (per serving) of whey 3 times within the 365 sets.  i probably killed 1/3 of the tub in that workout. have work tomorrow. cannot be immobile. took my time between sets. some are 22-24mins and climbed to 28-32mins because i was not feeling it yet. after 8sets without a hint of leg cramps, i could have made 10-12 sets. didn't have enough time to do all that.  :P

4cups whey + as little water so i dont get full =




3-4 cups of that feeds these:




heres me camping at the gym for half a day completing my squat marathon.. main gym closed for holiday. went to back up gym.





 

2148
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 27, 2010, 04:30:34 pm »
Quote from: ADARQUI
why not rotate based on fatigue, instead of a 7 day period? A few of these sessions lately, you rest one extra day and come back very strong.. should just rotate through without woring about wed/sun etc.

i can only workout between sun-wed because i work the other half of the week. im sure my muscles are well recovered after 4 days of rest specially with the sub 20rep routines with only 4 reps/set. the sundays workout is a warmup session. i prefer to over rest than to over train. :P

Quote from: Raptor
Have you tried ISO stim yet?

no plans. whatever im doing right now still works.  :headbang:

2149
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 26, 2010, 03:24:26 pm »
^ yes. IMO, i jump a lot better 1-2days from a squat workout as long as its not one of those 40+ with 6-8reps. moderate to high intensity DJs with a good workout plan should really work well for me while in a strength maintenance(1-2reps).


2150
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 26, 2010, 02:42:44 pm »
^ repeatable sub-max jumps are higher and easier. i dont go for max jumps without some sort of squat delaod.  its either the low intensity 18/24" DJ, or the added leg mass, or both..  i can grab rim with both hands consistently and with less effort.

if i need to really put effort in grabbing rim with 2 hands and miss it for a couple of attempts - thats the sign i look for that im not explosive. so far i can always grab rim even on first rep.. so im happy with my jumps. id say repeatable 34-36" while doing 405s.

2151
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 26, 2010, 02:16:46 pm »
Sun
Dec 26, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 1x1

* empty BW 194.5lbs. maintaining 194.5lb consistently now. the lifts are easy today. i had saturday off and that extra day of rest made a difference. i could have gone for my work sets of 4reps but getting to the gym at 8am without a strong pre-workout breakfast/dinner is not a good idea.
* next workout is on tuesday. skipped jumps today. want to get 425x2-4 soon and just focus on jumps after that.

2152
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 21, 2010, 11:17:36 pm »
Tue
Dec 21, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 4x2, 3x1
- 365 2x2

* made little progress from last week. BW at morning at 194.5lb. not yet feeling the effect of heavier bodyweight. need more time.
* Paused 365 maxed at 2 reps. 3rd rep is not possible.
* i've been doing 405x4 (including todays workout) for 7 times already since Nov 24.  405x4 not yet repeatable for 4+ sets. once i go past 405x4, 4sets.. its usually a sign that i got a lot stronger.  time for more depth jumps tomorrow. low tonnage squats not really getting me DOMd. just CNS drained - nothing that sleep cant repair.
* i have vid of 405x4 set 2. weight shifted more forward than usual. form not really the best.

405x4
http://www.youtube.com/watch?v=yK6cuwMWoBI




2153
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 21, 2010, 10:58:10 pm »
Quote from: adarqui on December 20, 2010, 05:44:54 am
lol how u almost get pinned with 325?

pause at the bottom took longer than normal. stretch at the hams and lowerback was good. concentric not very explosive.

2154
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 19, 2010, 04:33:44 pm »
Sun
Dec 19, 2010

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

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

2155
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 14, 2010, 11:21:21 pm »
Tue
Dec 14, 2010

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

* am BW 193.5lb. 405 2nd set, rep 4 a 8.5/10 lift. 405 set 3, did not bother going for rep 3. transition speed noticeably slower. lower back will take a beating if i push for rep3.
* back up paused reps 365s a 8.5-9/10 lift. no chance of rep 3 in either sets.
* ramping up depth jump volume tomorrow, 405x1 on sunday with some DJs, and another attempt at 405 4x4-6 next tuesday. wont even bother going 405 x4 2nd set if i dont feel stronger than today.

2156
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.

2157
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.


2158
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.

2159
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.

2160
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.

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