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Messages - Kingfish

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946
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2014, 07:16:47 pm »
July 6-12, 2014

Full Squats - Paused - Maintenance
455 #169 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun July 6

315-365 did not sleep well
2x25 x8 x8
2x45 x8

Mon July 7

315-365-405
2x25lb x8 x8
SVJ x3
one arm cable rows 100 x12

Tue July 8

315-365-405-455#169 +0
2x25lb x8 x8
SVJ x2
BW chins x12

* BW down 4-6lbs in 2 weeks by lowering carbs. cant be jumping too often at 210+.

Wed July 9

315-365-405
2x25lb x8 x8
SVJ x2
seated calf raise sled 4x45s x24

Thur July 10

315-365-405
2x25lb x8 x8
SVJ x4
seated calf raise sled 4x45s x24

Fri  July 11

315-365-405
2x25lb x8 x8
SVJ x4

Sat  July 12

315-365-405
2x25lb x8 x8
SVJ x4
calf raise sled 4x45s x24

947
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2014, 05:49:42 am »
June 29 - July 5, 2014

Full Squats - Paused - Maintenance
455 #168 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 29

315-365-405
one arm cable rows 100x8
1/4 no-reset squat jumps 2x25lb x8

Mon Jun 30

315-365-405-455#167 +10
1/4 no-reset squat jumps 2x25lb x8
BW chins x12

* il start to log my squat jumps to track fatigue. will not go for daily 455s at this time. im holding a 25lb hex plate on each hand. focus is on the smooth landing and transition to another jump, good plantar flex on takeoff, and good force absorption via quads/glutes on the drops.
* goal on squat jumps - 2x45s up to 12-16 reps with smooth/effortless movement.

Tue July 1
 
315-365-405-455#168 +10
1/4 no-reset squat jumps 2x25lb x8 x8
one arm cable rows 100x12

* plan to not daily the 455 did not work. i will use this top weight whenever the 405 feels light enough. will remove the back off volume 315s to get more recovery. will do jump squat for conditioning.

Wed July 2

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 low jump height, focus on smooth force absorption
calf raise sled 4x45s x24
SVJ x2 32-32" double hand rim grab +rim chins

Thur July 3

315-365-405
1/4 no-reset squat jumps 2x25lb x8 x8 x8
SVJ x2

Fri  July 4

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
- 4x45lb x8
SVJ x2

Sat  July 5

315-365-405
1/4 no-reset squat jumps.
- 2x25lb x8 x8
SVJ x2


948
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 22, 2014, 07:45:36 pm »
June 22-28, 2014

Full Squats - Paused - Maintenance
455 #166 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 22

315-365-405
one arm cable rows 100x12

Mon Jun 23

315-365-405
one arm cable rows 100x12

Tue Jun 24

315-365-405
315x8 no-pause
one arm cable rows 100x12

Wed Jun 25

315-365-405-455#166 +10
315x4 no-pause
BW chins x12

Thur Jun 26

315-365-405
315x8 no-pause
BW chins x12

Fri  Jun 27

315-365-405
315x4 no-pause
BW chins x8
seated calf raise sled 4x45s x24

Sat  Jun 28

315-365-405
315x4 no-pause
one arm cable rows 100x12

949
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 15, 2014, 08:10:13 pm »
June 15-21, 2014

Full Squats - Paused - Maintenance
455 #165 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 15

315-365-405-455#162 +10
315x8 no-pause
one arm cable rows 100x12

Mon Jun 16

315-365-405-455#163 +5
one arm cable rows 100x12

* skipped the no-pause volume 315s. not getting stronger. need better recovery. +0 is collapsed mid-upperback with a long grind. almost that weak.

Tue Jun 17

315-365-405-455#164 +10
one arm cable rows 100x14

Wed Jun 18

315-365-405-455#165 +10
bw chins x8
seated calf raises sled 4x45s x20

Thur Jun 19

315-365-405
315 x4x4
seated dumbell shoulder press 70x4

Fri  Jun 20

315-365-405
315 x4
seated calf raise sled 4x45s x24

Sat  Jun 21

315-365-405

950
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2014, 11:10:18 am »
Quote from: acole14 on June 11, 2014, 07:49:13 am
Well IMO that's just a very negative view on your own state of affairs. You might just think it's being realistic but slow clunky people can become fast athletic people with smart training and commitment. I've seen it, others here have seen it, fuck, adarq himself was a slow-twitch long-distance guy before he started training for vert. There's plenty of examples and you haven't really given any convincing reason why you CAN'T be like that as well. Why not just change your journal name to 'chasing kingfish' then?

I'm sure you'll think I'm being naive and you seem pretty set in your opinion on this but there's no logical reason to hold self-limiting beliefs when it comes to athletic training. Every other aspect in life you need to be realistic, but not training. No one is going to laugh at you, you've literally got nothing to lose except realising what your actual potential is. Most people don't even scratch the surface.

 :wowthatwasnutswtf:

i don't do RVJ but that doesn't mean im plyo deficient. i do so many volumes of low-mid intensity jump drills using jump ropes and hurdles. those + the actual SVJ drills.

i consecutive double leg jump 36" hurdles 8-12 in a row. those are my favorite aside from the 2-hand SVJ dunks.

even simple 1-min set of single leg jump rople drill (front to back, and side to side) will get you stiffer in just a couple of weeks of doing them consistently.

strong plyos eventually boost your squat too. :headbang:

951
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2014, 02:43:35 am »
June 8-14, 2014

Full Squats - Paused - Maintenance
455 #161 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 8

315-365-405
315x8 no-pause
bw chins x8

Mon Jun 9

315-365-405-455#160 +10
315x8 no-pause
one arm cable rows 100x16

Tue Jun 10

315-365-405-455#161 +10
315x8 no-pause
bw chins x12

Wed Jun 11

315-365-405
315x8 no-pause
bw chins x12

Thur Jun 12

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 13

315-365-405
315x8 no-pause

Sat  Jun 14

315-365-405
315x8 no-pause
one arm cable rows 100x16

952
Injury, Prehab, & Rehab talk for the brittlebros / Re: Plyometric give me Metatarsal Pain... >.<
« on: June 04, 2014, 07:51:34 pm »
got the same "hurting bones in the balls of my feet" feeling after doing repetitive 36-40" altitude landings on gym hard wood flooring. to do it on concrete is just asking for an injury.


953
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2014, 11:09:03 pm »
^  :headbang:

BW still staying in the low to mid 210s with forced eating. the only way id probably get a paused 225kg (495) is to push my BW to the mid-high 215s or 220-225. don't really see myself being that big without being very fat. i might have to go back to no-pause squat just to get that weight up.. but im not very confident in bouncing with that weight.


954
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 01, 2014, 03:48:58 pm »
June 1-7, 2014

Full Squats - Paused - Maintenance
455 #158 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
 
Sun Jun 1

315-365-405-455#158 +10 thought id be tired from yesterday's flight. got good sleep.
315x12 no-pause
bw chins x12

Mon Jun 2

315-365-405-475#7 +5
315x12 no-pause
bw chins x12

*  475#7. not calling it a max (+0). i didn't collapse the upperback and had good consistent speed upwards, as opposed to a noticeable decay of that initial burst of speed from the hole up to the 1/4 squat position and then grind the rest..  can't really say also that its a +10 since anything added to a very heavy weight starts to feel exponentially heavy too. id get an uncomfortable 480. not really sure if il fight and grind a 485.. id probably lose. 
* the no-pause 315s after the 475.. felt like i can curl that weight the way it felt on my back. had to stop at 12 and pace for tue. will see if the 405 felt this explosive again tmrw. will not go 455+ whatever happens.

Tue Jun 3

315-365-405-455#159 +10
315x12 no-pause
bw chins x12

Wed Jun 4

315-365-405 rest
315x12 no-pause
bw chins x12

Thur Jun 5

315-365-405
315x8 no-pause
bw chins x8

Fri  Jun 6

315-365-405
315x8 no-pause
bw chins x8

Sat  Jun 7

315-365-405
315x8 no-pause
single arm cable rows 100x20

955
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 26, 2014, 02:35:49 am »
May 25-31, 2014

Full Squats - Paused - Maintenance
455 #157 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 25

315-365-405
315x8 no-pause
one arm cable rows 100lb x20

Mon May 26

315-365-405
315x8 no-pause

Tue May 27

315-365-405  * at boston for the week attending graduation. tired from the 6hr flight. might go 455 tmrw.
315x8 no-pause

Wed May 28

315-365-405
315 x8 x8 no-pause

Thur May 29

315-365-405
315 x8 x8 no-pause

Fri May 30

315-365-405
315 x8 x8 no-pause
BW chins x8
one arm cable rows x10

Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18
BW chins x8

956
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 18, 2014, 09:25:39 pm »
May 18-24, 2014

Full Squats - Paused - Maintenance
455 #156 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 18

315-365-405-455#150 Day 1. +10 405 went up too fast. i had put 455. form was solid. 470 would be the grind.
315 x12 no-pause
BW chins x12

Mon May 19

315-365-405-455#151 Day 2. +10
315 x16 no-pause
BW chins x12

- BW 212-214. still not as strong as last year sept-dec when i singled this 455 daily for 8 straight weeks with some 475x1 in the mix. don't really know how i did it at the time, but can't complain right now. confident enough today to do the 455 in the power rack all the way out so i don't bottom out. no pins to save me in that one.. just drop and shake the whole place if i fail.

Tue May 20

315-365-405-455#152 Day 3. +20. BW 214. oh yes.
315 x12 no-pause
BW chins x12

Wed May 21

315-365-405-455#153 Day 4 +20
315 x12 no-pause
BW chins x12

Thur May 22

315-365-405-455#154 Day 5 +15
315 x12 no-pause

Fri May 23

315-365-405-455#155 Day 6 +10
315 x12 no-pause

Sat May 24

315-365-405-455#156 Day 7 +5. 4th 13hr work night. sub 6hr sleep. felt good to still get this 455.
315 x8 no-pause

957
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 13, 2014, 09:59:26 am »
Quote from: vag on May 12, 2014, 03:24:46 am
Things are getting serious again!!!  :wowthatwasnutswtf:  :almostascoolasnyancat:  :ibsquatting:

 :headbang: i already feel strong enough for 440+ on some days. just prefer to reset longer and do more volume/conditioning work with 315s

Quote from: Raptor on May 12, 2014, 03:44:08 am
So these are actual reps, no singles?

daily backoff 315lb reps is a straight set without racking of the bar until i get all reps. 12 reps is resting, 16-18 is some cardio work. 18-20 is near max

958
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2014, 12:44:24 am »
May 11-17, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 11

315-365-405
315 x12 no-pause
BW chins x12

Mon May 12

315-365-405
315 x18 no-pause
BW chins x12

Tue May 13

315-365-405
315 x18 no-pause
BW chins x12

Wed May 14

315-365-405
315 x12 no-pause

Thur May 15

315-365-405
315 x12 no-pause
BW chins x12

Fri May 16

315-365-405
315 x12 no-pause
BW chins x12

Sat May 17

315-365-405
315 x16 no-pause
BW chins x12

959
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2014, 02:32:13 pm »
May 4-10, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun May 4

315-365-405-435
315 x12 no-pause
BW dips x28

Mon May 5

#1 315-365-405

#2 315-365-405
315 x12 no-pause
BW chins x12 x12

Tue May 6

315-365-405
315 x12 no-pause
calf raise seated sled 4x45s x24
BW dips x26

Wed May 7

#1 315-365-405

#2 315-365-405
315 x14 no-pause. will try to get to 16 on a strong day.

Thur May 8

315-365-405
315 x16 no-pause. cardio like a boss. could get to 20 but might not be able to do it consistently everyday. will go 12-14 tmrw
BW chins x12

Fri May 9

315-365-405
315 x12 no-pause
BW chins x12

Sat May 10

315-365-405
315 x16 no-pause. not as bad as the first time i did it. can go 18-20 in a few days and still get at least 12 the day after.
BW chins x12

960
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2014, 08:47:23 am »
April 27 - May 3, 2014

Full Squats - Paused - Maintenance
455 #149 | 465 #4 | 470 #1| 475 #6
315 x1
365 x1
405 x1
 
Sun April 27

315-365-405
315 x12 no-pause
BW chins x12

Mon April 28

315-365-405
315 x12 no-pause. rep 10-12 easy now. could get to 16 today. 16+ with a lot more effort.
BW chins x12
BW dips x28

Tue April 29

315-365-405
315 x12 no-pause. 405 felt light enough. 440+ doable but hard. volume work thickening my legs good. 8-12 eggs/day combo with these high rep 315s
Calf raise sled 4x45s x24
BW dips x24

Wed April 30

315-365-405
365 x6 no-pause
BW chins x10

Thur May 1

315-365-405
365 x6 no-pause
BW chins x12
BW dips x24
Calf raise sled 4x45s x24

Fri May 2

315-365-405
365 x6 no-pause
BW dips x24
Calf raise sled 4x45s x24

Sat May 3

315-365-405
365 x6 no-pause
One arm cable rows 100x20
Calf raise leg press 9x45s x12

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