2086
Progress Journals & Experimental Routines / Re: Kingfish
« on: March 02, 2011, 06:19:51 pm »
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2087
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 28, 2011, 11:55:15 pm »
Mon
Feb 28, 2011
Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3
Jumps
- SVJ 4x2
* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.
Feb 28, 2011
Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3
Jumps
- SVJ 4x2
* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.
2088
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 27, 2011, 05:29:31 pm »so how do you like the Romaleos?
feels heavier, more solid and sticks to the ground better compared to my ironworks. i wont ditch the ironworks just because of the minor differences.. but it just looks a lot better IMO.
2089
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 27, 2011, 04:33:44 pm »
Sun
Feb 27, 2011
#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2
Jumps
- SVJ 4x1
* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.
Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E
Feb 27, 2011
#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2
Jumps
- SVJ 4x1
* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.
Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E
2090
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 26, 2011, 08:30:54 pm »
Sat
Feb 26, 2011
Squats - Maintenance
[135,185,225,275x6][325x4][365,385,405x1]
#11 Explosive 1/4 Squats - 50
- 225 16x2
Feb 26, 2011
Squats - Maintenance
[135,185,225,275x6][325x4][365,385,405x1]
#11 Explosive 1/4 Squats - 50
- 225 16x2
2091
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 25, 2011, 12:01:13 pm »
^ sat 3pm, sun 9am, mon 3pm, wed 9am.
workouts driven by work schedule. im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.
workouts driven by work schedule. im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.
2092
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 23, 2011, 06:03:07 pm »Quote from: ADARQUI
i'm pretty sure kingfish has said the same thing, or similar.. you don't get "rebound" in a half squat, sure you have leverage advantage, but you don't get any rebound.. that's a very important and beneficial aspect of half squatting.. it's a raw transition with very little "rebound effect" from the glutes/hams, ie, that big stretch going down or hitting glutes near calfs and just rebounding up.. so ya it makes sense, people who talk shit on half, who go deep, often find half squatting pretty challenging and then they act all surprised.
pc
as i progress with more volume and intensity in my explosive partials.. i find it that you will eventually create your own rebound point and improve on it more and more.. either by using heavier weight or more reps. i felt like was bouncing off something with 225 1/2s and its definetely not from hams/calves contact. muscles start to feel different.
i prefer waveloaded..im only on my 10th workout so theres more progress to be made.
2093
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 23, 2011, 05:28:23 pm »
Wed
Feb 23, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1
#10 Explosive 1/2 Squats - 70
- 325 8x2
* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal. it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out.
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.
Feb 23, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2
- 385 4x1
#10 Explosive 1/2 Squats - 70
- 325 8x2
* used the romaleos for the first time. shoes came with 2 insoles. the competition type has too much arch support. it hurts my feet because im very flat footed. the training insole is better but i prefer the initial feel of the ironworks2. as i warmup, the shoes felt normal. it will improve the more i use it.. but initial feel is.. romaloes are not $100 better than the ironworks. the shoe details are very good. its a fancy shoe. this limited edition run were all sold out.
* the squats were ok. felt good. have enough to rep 5 but form would have been ugly as last weeks. i need to spend more 6-8 reps with 385 if i want to make progress. a 405x2 top set and 4-6sets of 385 x6-8..
* the partial squats were not ballistic at all. i exhausted my back doing the heavy sets. i was not explosive.. i tried but my 325 from last session was a lot better.
* didn't do SVJs. will concentrate sat-mon workouts for ballistic 1/2s. and wed is some squat volume. im always weak and detrained on saturdays so i might as well do high tonnage on wed to get some carry over 2 days after. thats the plan.
2094
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 22, 2011, 09:26:17 pm »
my Romaleos are here!
2095
Pics, Videos, & Links / Re: 415lb squat
« on: February 21, 2011, 11:59:01 pm »
405.. because 3 plates is not cutting it anymore..
2096
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 21, 2011, 11:40:19 pm »
Mon
Feb 21, 2011
#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
Jumps
- SVJ 6x2
* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.
Feb 21, 2011
#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
Jumps
- SVJ 6x2
* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.
2097
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 20, 2011, 04:55:44 pm »
Sun
Feb 20, 2011
#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3
Jumps
- SVJ 6x3
* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.
34" SVJ.
Feb 20, 2011
#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3
Jumps
- SVJ 6x3
* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.
34" SVJ.
2098
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 19, 2011, 08:20:19 pm »
Sat
Feb 19, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
#7 Explosive 1/2 Squats - Light 50
- 225 16x2
* legs not firing right. 2 days full rest from a single 405x5 last wed.. did not bother doing a single set after the warmups. speed 1/2s were ok. i should be warmed up nicely for tmrws sets of speed 1/2s and some SVJ testing.
Feb 19, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
#7 Explosive 1/2 Squats - Light 50
- 225 16x2
* legs not firing right. 2 days full rest from a single 405x5 last wed.. did not bother doing a single set after the warmups. speed 1/2s were ok. i should be warmed up nicely for tmrws sets of speed 1/2s and some SVJ testing.
2099
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 16, 2011, 05:14:13 pm »
Wed
Feb 16, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1
#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)
Jumps
SVJ 6x1
* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p
Feb 16, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1
#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)
Jumps
SVJ 6x1
* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p
2100
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 15, 2011, 01:58:37 am »
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.