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Messages - Kingfish

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751
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

752
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. 

753
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.


754
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

755
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.

756
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

757
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:

758
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.


759
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2016, 12:34:17 pm »
Jan 24-30, 2015

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

BW  186-188lb.

Sun Jan 24

morning
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
bw dips x40

afternoon
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10

Mon Jan 25

315s-365-405
chins bwx20
bw dips x30

Tue  Jan 26

morning
315s-365-405
chins bw x20
bw dips x30

afternoon
315s-365-405
chins x20
bw dips x40

Wed Jan 27

morning
315s-365-405
chins bw x20
bw dips x30,10

afternoon
315s-365-405
chins bw x20
bw dips x30

Thur Jan 28

morning
315s-365-405
chins bw x20
bw dips x30

afternoon
315s-365-405
chins bw x20
bw dips x40

Fri Jan 29

morning
315s-365-405
chins bw x10,10
bw dips x0 rest

afternoon
315s-365-405
chins bw x20

Sat Jan 30

morning
315s-365-405
chins bw x20
bw dips x0 rest

afternoon
315s-365-405
chins bw x20
bw dips x0 rest
jump squats 25lbx2 x8,8
SVJ x4 double hand rim grabs ~ 34-35" (on chucks, no warmup) bw 186-188lb


760
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2016, 08:46:30 pm »
Quote from: Dreyth on January 18, 2016, 05:17:51 pm
I know I ask this every now and then, but I keep forgetting:

What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?

goal is 2-hand SVJ dunks just like before but at a little higher bodyweight of no less than 184lb+. (dont like the twig look)
i will get this done by getting my kaiser speed squats close to 4kwatts, and doing SVJ reps.

the 475lb+ paused squat can wait another time when i decide to bulk up to bw210lb+ again. i feel healthier at 188lb @ sub10%bf.


761
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 17, 2016, 10:33:34 pm »
Jan 17-23, 2015

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

BW  186-188lb.

Sun Jan 17

morning
315s-365-405
bw chins x20
bw dips x40
seated calf raises soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20,10
bw dips x20,30

Mon Jan 18

morning
315s-365-405
bw chins x20
bw dips x30

* bw consistent now at 186-188lb.  dips been great. no soreness after high volumes in the last few days.

afternoon
315s-365-405
315x12 no-pause
bw chins x20,10
bw dips x40

Tue Jan 19

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
bw dips x40

Wed Jan 20

morning
315s-365-405
bw chins x20
bw dips x30,10

afternoon
315s-365-405
bw chins x20
bw dips x30,10

Thur Jan 21

morning
315s-365-405
bw chins x20
bw dips x30

afternoon
315s-365-405
bw chins x20
single arm cable rows 75lb x10
bw dips x40

Fri Jan 22

morning
315s-365-405
90lb chins x2, bw chins x20
bw dips x20,10

afternoon
315s-365-405
90lb chins x3,2
one arm cable rows 75lb x10,10
bw dips x40

Sat Jan 23

morning
315s-365-405
90lb chins x2,
bw dips x20,10

afternoon
315s-365-405
90lb chins x2,x2
bw dips x20,10


762
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 11, 2016, 10:53:26 am »
Quote from: LBSS on January 11, 2016, 09:05:51 am
you have gout? wild. when i first started having problems with my toes i thought that it might be that. turned out to be simply malformations in the joints down there, which was a relief. gout sucks.

purely genetics. i trigger my gout with internal organs so i do not eat them. gravy sometimes are spiked. and i feel for it. i do not take NSAID unless my gout goes all out. it can get so bad that putting on socks becomes a very painfull experience.

763
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 10, 2016, 11:09:10 pm »
Jan 10-16, 2015

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

BW  186-188lb.

Sun Jan 10

morning
315s-365-405
bw chins x20
seated hammer strength inclined press 45lbx10, 45lb+25lb x10x10

afternoon
315s-365-405
315x12 no-pause
bw chins x20-10
56seated hammer strength inclined press 45lb+25lb x20

* right foot now pain free from the gout i had last week. bw consistent now at high 180s. could have gotten 315x16s max. feels good to be not broken anymore.

Mon Jan 11

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10

afternoon
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

* have enough for paused 425-440lb now. the high volume 315s got me warmed up good. lowerback still not tired from the upperbody push.

Tue Jan 12

morning
315s-365-405
bw chins x20,10
seated hammer strength inclined press 45lb+25lb x10,10
seated calf raise soleus 5x45lb x10,10

afternoon
315s-365-405
bw chins x20
seated hammer strength inclined press 45lb+25lb x10

* resting a little. ate too healthy after gout incident last week. bw dropped to 184-186ish. whenever i thin out, an easy way for me to feel a stronger is to not lift fasted (like i always do). i had have half a costco croissant and it works. sliced to pieces while drinking lots of water.

Wed Jan 13

morning
315s-365-405
bw chins x10,10

Thur Jan 14

315s-365-405
bw chins x20
bw dips x10,10

Fri Jan 15

315s-365-405
bw chins x10,10
bw dips x20

Sat Jan 16

morning
315s-365-405
bw chins x20
bw dips x40

afternoon
315s-365-405
bw chins x20
bw dips x40 

* figured out how im tiring my left elbow fast on dips. i was doing them to narrow because of different dip stations. im more comfortable with a little over shoulder width which at most dips stations is switching handles to wide. got form going and did 40s like nothing.

764
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 04, 2016, 07:13:37 am »
Jan 3-9, 2015

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

BW  186-188lb.

Sun Jan 3

315s-365-405
bw chins x20-10

* will be back to more variety of lifts this week. took a week off on holidays and got lazy.

Mon Jan 4

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

afternoon
315s-365-405
one arm cable rows 75lb x20-10
dips bw x10-10

* took gout medicine. right foot swollen a little. must be that gravy from the new year's roast beef. too good to be good for me. i can still squat. the walk back is more painful when gout is full blast. not really hurting much. yet.

Tue Jan 5

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

afternoon
315s-365-405
bw chins x20-10-10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

afternoon
315s-365-405
bw chins x20-10
bw dips x10

Wed Jan 6

morning
315s-365-405
bw chins x20-10
bw dips x10-10

Thur Jan 7

315s-365-405
bw chins x20
bw dips x20

Fri Jan 8

315s-365-405
bw chins x20

* felt some slight tenderness of my left elbow from the x20 dips yesterday. will switch back to seated machine press for upperbody push

Sat Jan 9

315s-365-405
bw chins x20-10
hammer strength seated inclined press 90lbx10,180lbx10,90lbx10

765
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 28, 2015, 04:19:57 am »
Dec 27- Jan 1, 2015

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

BW  186-188lb.

Sun Dec 27

morning
315s-365-405
one arm cable rows 75lbx10s

afternoon
315s-365-405
bw chins x20
one arm cable rows 75lbx10s

* fatigued a bit from yesterdays 80rep chins. cannot maintain that pace.

Mon Dec 28

morning
315s-365-405
chins bw x20

afternoon
315s-365-405
bw chins x20-10

* bw 188lb. was 440lb strong and could have topped my 3600watts on my supramax speed squats. company gym is closed til jan 2. 24hr fitness will do for now.


Tue Dec 29

morning
315s-365-405
chins bw x20

afternoon
315s-365-405
bw chins x20-10

* just taking it easy on the holidays.

Wed Dec 30

morning
315s-365-405
chins bw x20-10
dips bw x10-10

afternoon
315s-365-405
chins bw x20-10

Thur Dec 31

315s-365-405
chins bw x20


Fri Jan 1

315s-365-405
chins bw x20-10

Sat Jan 2

315s-365-405
chins bw x20-10

* very 440lb strong today. had some good baked potatoes with prime rib on new years dinner. thought about 315x20. bw188lb

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