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Messages - Kingfish

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736
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 22, 2016, 01:23:52 pm »
Quote from: LBSS on February 22, 2016, 11:01:17 am
robotrip + squats = profit

squats were cool. 20 rep+ anything is making my cardio redline.

Quote from: Dreyth on February 22, 2016, 12:40:21 pm
That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

this aria gym came close. it had all but a squat rack. the smith they had was not so bad. the bar travel on my squat is nearly vertical. doing it on this smith did not feel very weird.



737
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 21, 2016, 12:44:00 pm »
Feb 21-27, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 21

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

* got respiratory infection from the vegas vacation. body cant handle the smoke/cigar of vegas. was still strong but robitussin is making me drowsy a bit. i pushed thru with caffeine. i'm sleeping 10-12hr for the last 3 days recovering from this virus.

Mon Feb 22

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

Tue Feb 23

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40
seated calf raise soleus 5x45lb 10,10 | 6x45lb 6,6,4

Wed Feb 24

morning
315s-365-405
chins bwx20
dips bwx20

* still taking expectorant for congestion. feeling crap on high reps. other than that, im ok. vacation is good. still got 3 weeks left. sleeping at night time straight 7-8hrs works. lean and repeatable 405s for now.

afternoon
315s-365-405
chins bwx20
dips bwx40

Thur Feb 25

morning
315s-365-405
chins bwx20

afternoon
315s-365-405
chins bwx20
bw dipsx40

Fri Feb 26

morning
315s-365-405
chins bwx20ep dips bwx20

* will add more mass to the upperbody with more consistent weighted chins/dips. my left elbow is not broken at all and does not get strained from the dips after i figured out that i was doing them too narrow.
*bw still lean at 186-188lb. i will do a paused 425-440 later if i still feel this strong. the congestion is almost gone.

afternoon
315s-365-405
chins 90lb x3,3
dips 90lb x4,3,3
one arm cable rows 75lbx10

* did not feel that the 405 was fast enough to use 440lb. no drive at this time to fight with a weight. the 90lb weighted uppbody push/pull felt good. will limit consecutive days of weighted upperbody work so i dont get broken.

Sat Feb 27

morning
315s-365-405
chins 90lb x3,3
dips bwx20
seated shoulder db press 45lb x10

afternoon
315s-365-405
chins 90lb x3
seated shoulder db press 50lb x10, 60lb x4,4,2

738
Basketball / Re: 2015-2016 NBA Dunk Contest: Needs its own thread
« on: February 14, 2016, 06:00:51 pm »
Quote from: maxent on February 14, 2016, 02:02:30 pm
https://streamable.com/7dyb

This mix was beautiful

from the mix alone, it was clearly gordon's night.

739
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 05:54:22 pm »
Quote from: adarqui on February 14, 2016, 01:57:06 pm
how'd your sister do in that marathon? I remember her doing it before.. does she do it every year? beast.

pc

mid 3hrs PR but chilling for 4hr today. were going disneyland and vegas. just added the marathon for another tour of LA. her at finish line looking for her idol kara

https://www.facebook.com/1544176665814596/photos/a.1544225472476382.1073741828.1544176665814596/1751135191785408/?type=3&theater
 

740
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 12:53:51 pm »
Feb 14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 14

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.

Mon Feb 15

morning
315s-365-405
chins bwx20
dips bwx20,20

Tue Feb 16

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips x20,20

* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.

Wed Feb 17

morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)

* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.

aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.


poor squat had to do with this. did not bother with adistar. chucks and 5lber works.


afternoon
315s-365-405
chins bwx20 neutral

Thur Feb 18

morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20

Fri Feb 19

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10

Sat Feb 20

morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10

afternoon
315s-365-405
chins bwx20
dips bwx40

741
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 07, 2016, 02:41:03 pm »
Feb 7-13, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 7

morning
315s-365-405
chins bwx20

afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20

Mon Feb 8

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20

Tue Feb 9

morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40

afternoon
315s-365-405
chins bwx20

Wed Feb 10

morning
315s-365-405
chins bwx20
dips bwx30

Thur Feb 11

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
dips bwx30,20

Fri Feb 12

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40

* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.

Sat Feb 13

315s-365-405
chins bwx20,10
dips bwx20

* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.

742
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2016, 09:18:09 pm »
Quote from: LBSS on February 03, 2016, 05:00:13 pm
you have the weirdest job on here.

the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am.  :wowthatwasnutswtf:

we make the best PED. www.nutropin.com  :trollface:

743
Injury, Prehab, & Rehab talk for the brittlebros / Re: Low back pain
« on: February 01, 2016, 11:42:55 am »
figure out what you are doing wrong that caused it first. the best treatment is to stop doing more harm to it.

i find "form rolling" using the smith machine bar most effective in digging into the lowerback area.

when i strained my lower back using the calf sled raises too much, i can only sleep flat on my back otherwise the pain wakes me up.                     

good luck

744
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 31, 2016, 11:13:31 pm »
Jan 31 - Feb 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 31

morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4

Mon Feb 1

morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
 
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.

Tue Feb 2

morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10

afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20

Wed Feb 3

morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10

* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march.  :headbang:

afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20

Thur Feb 4

315s-365-405
chins bwx20
dips bwx20

Fri Feb 5

morning
315s-365-405
chins bwx20
dips bwx20,30

afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8

Fri Feb 6

morning
315s-365-405
chins bwx20
dips bwx20

* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle. 

745
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: January 31, 2016, 12:06:28 pm »
Quote from: Dreyth on January 31, 2016, 11:27:35 am
Woohoo! So what's your squat:bw ratio right now?

maintenance of 405 @ 186lb, but can go up to 440 paused at same weight with a little peaking. ~ 2.4BW ratio is the sweet spot for me.


746
Boxing / Re: 01/30/2016: Kovalev vs Pascal II
« on: January 30, 2016, 11:28:57 pm »
kovalev is giving him a beating with body shots. bad man. punishing a no-contest

747
Boxing / Re: 01/30/2016: Kovalev vs Pascal II
« on: January 30, 2016, 11:08:57 pm »
Quote from: adarqui on January 30, 2016, 06:26:23 pm
hbo, 9:45 PM ET!

first fight was very good.. don't see how it'll be any different. hope pascal can make it just as entertaining, if not more. pascal is kind of pissed, he's playing a racism angle.. calls kovalev a racist etc.. don't see how that is going to help pascal though, if anything it'll make him too emotional and he'll get caught easier.. he doesn't have the chin to take kovalev's shots. he needs to not get hit, hehe.

http://www.bloodyelbow.com/2016/1/29/10861970/kovalev-vs-pascal-sergey-kovalev-racist-accusations-jean-pascal-press-conference-apology

another kovalev sparring practice.  too much damage from this guys power punches.

748
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: January 30, 2016, 10:54:19 pm »
update 01/30/16

did 4x mid 30s svj today on chucks and without a pickup game warmup. bw dry 186lb. i walked under the rim after a couple of sets of 25lbx2(2 hex plate) x8rep loaded jump squats. i got mid palms on the rim.

i will really be serious in adding the keiser supra max speed squats in my routine. i need to make it the center of my training this time around. if i starve myself down another 8-10lbs, i'l be dunking. but that will be too easy.  :P

749
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 10:09:39 am »
Quote from: Dreyth on January 29, 2016, 09:52:59 am

I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something :)

good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout.  i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast. 

use mid-high 300s for volumes and you will eventually be thick enough to go 425-440-455 without really pushing for heavy singles.

remember, the point of being able to lift the heavy 425+ singles is to make your volume sets with 300s a lot easier/more effective. the 300s build you thick legs.. which make you jump better  :headbang:

your svj sucks :uhhhfacepalm:

750
Strength, Power, Reactivity, & Speed Discussion / Re: weight vests
« on: January 29, 2016, 12:55:36 am »
i have an xvest and it works really well. the adjusting straps really makes a tight fit. its not very comfortable if a 20-40lb+ vest is slamming into you because of a loose fit.

i use the vest before for light jump drills. line hope, hurdle hops.. gets tiring quickly if you use it for near max jumps.


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