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Members Area => Progress Journals & Experimental Routines => Topic started by: Kingfish on November 18, 2010, 12:17:24 am

Title: Kingfush
Post by: Kingfish on November 18, 2010, 12:17:24 am
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

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

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
Title: Re: Kingfish
Post by: Kingfish on November 21, 2010, 05:23:30 pm
Sun
Nov 21, 2010

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

Jumps
- jump rope drills
- 18" depth jump focused on quick rebounds 10x4

365x4 Paused Rep
http://www.youtube.com/watch?v=QRy5DIETMMs

* deload workout

Title: Re: Kingfish
Post by: Chris Hickson on November 21, 2010, 05:31:20 pm
what up brah!!  good to see you hear. :strong:
Title: Re: Kingfish
Post by: Kingfish on November 21, 2010, 06:35:32 pm
:strong: :strong: :strong:  :headbang:
Title: Re: Kingfish
Post by: Kingfish on November 24, 2010, 11:19:23 pm
Wed
Nov 24, 2010

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

* BW 192lb. rep 4 of 405 an 8.5-9/10. first 2 reps were 8/10.
* gym closed at 8pm. was planning 6-8 sets of paused 365.. ended at 3sets. ran out of time.
* set 3 rep 3 of paused 365 not very explosive.. stopped at 3reps. could have done more double on paused sets.. its ok. could have burned myself out.
* 405x6 is at least 3-4 weeks away if ride my supercompensation curve correctly, if i burned myself first before peaking.. then trial and error again.. multiple 405x4s and then 405 +6.. then its 405x2-4 with depth jumps and more speed work.

Title: Re: Kingfish
Post by: Kingfish on November 28, 2010, 04:41:34 pm
Sun
Nov 28, 2010

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

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE
Title: Re: Kingfish
Post by: Cloud3205 on November 29, 2010, 02:44:55 am
Kingfish,

Your SVJ is awesome and so is your strength, I just had questions about a few things.  At what age were you able to do a 300 pound full squat paused rep?  I am just wondering if you were naturally strong...What's your running vertical jump at?  How long have you been doing vertical jump training?
Title: Re: Kingfish
Post by: Kingfish on November 29, 2010, 10:30:02 am
^ thanks

300lb paused reps at high 20s age. cant say naturally strong, but i was thicker than average. running jump is a +2-3 inch but rarely.. usually just 1-2. heavy squats cycles affect RVJs more.

vertical jump training. not really spending most of the time in jump/high intensity speed training. i do mostly squats ~ 80% of the time. if i burned out on the lifting, then i will put more high speed jump drills in the mix. doing it for 4-5 yrs now.. started at terminalvertical.com



Title: Re: Kingfish
Post by: adarqui on November 29, 2010, 05:39:29 pm
Sun
Nov 28, 2010

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

Speed
- 10 yd sprints 4x5
- 18" depth jump 10x2

* not recovered from weds squats. rep 3 of 405 is an 8.5-9/10 lift. rep 4 would have been killer for lower back.
* skipped back up paused sets.
* warmup sprints got me sweating on whatever else i did after it.  depth jump performed for quick transitions, not max jump attempts.

18" depth jumps
http://www.youtube.com/watch?v=zDlUkfhaI34

warmup sprints
http://www.youtube.com/watch?v=DqIQbAzxUAE


nice job on dj's/sprints, i'd personally focus more on the first few steps on the sprints.. you're easing in then hitting some hard strides towards say ~7 yards (i forget, should have counted).. i'd try and generate that power on the first through third steps.. turn on maximally from nothing.

peace
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 12:08:20 am
Tue
Nov 30, 2010

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

* felt completely recovered after my extended morning nap today. (10-2pm).. did my squats a day early
* i was feeling really fresh and strong approaching the warm up sets.. 365x2 warmup was also paused. it was easy and form was smooth, solid and just right. must be the depth jump effect again. squats get stronger when i do light to moderate plyos. 
* 405 1st set.. first 3reps were 8/10 lift. 4th rep was a goodmorning at the 1/4 position.  9/10 lift. got very drained after that. got light headed and sleepy also. 24mins rest.
* 405 2nd set. 8.5/10 lift. did not push it because i plan to make more sets on the backup paused sets.
* i was expecting an easy 365 4repsx6-8sets.. i ran out at 3rd set.
* strength curve probably getting ready to go downhill. i did the same workout last week and made no progress today.. aside from the paused 365x2 on warmups.
* will do 405x2 on sunday. better diet and rest again.. and wed next week is another shot at 405x4 2-4sets.
* im already a week late based on my initial december plan. i messed up on sundays 405x3. should have stopped at 2 reps.

Title: Re: Kingfish
Post by: adarqui on December 01, 2010, 05:25:06 am
nice work man, why you lift a day early though, still lifting on sunday then ?
Title: Re: Kingfish
Post by: DamienZ on December 01, 2010, 06:29:12 am
Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 09:13:13 am
nice work man, why you lift a day early though, still lifting on sunday then ?

still lifting on sunday. will make sure its a deload workout. probably just stop with warmup sets, or a single 405x2. plan is to get as much days off until wed next week while eating a lot more and resting better.

Hey Kingfish, you told me to get some lifting shoes. When you switched shoes, did you immediately squat better or have you had to get used to it?

i immediately narrowed my stance to shoulder width.. and squat same weight with better depth and a more comfortable form. im mostly lifting 6-8reps on 10RM weight at that time so i dont know if ud get the same effects if you use near max weights.
Title: Re: Kingfish
Post by: bball2020 on December 01, 2010, 01:18:27 pm
what kind of shoes do you wear?

How far do you point your feet out and why?

Did u always squat with this technique?

How long has VJ been your goal?


Sorry for all the questions!
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 03:30:02 pm
what kind of shoes do you wear?
adidas ironworks 2
How far do you point your feet out and why?
almost straight up.. or about 5-10deg outwards
Did u always squat with this technique?
did wider when i used chucks just to break parallel but found it a lot more comfortable to sit on calves (oly shoes)
How long has VJ been your goal?
dunking two hands from a standstill was my goal.  not really very serious about being able to do it but the challenges of gaining vert keeps me interested. been doing it since 2006

Sorry for all the questions!
Title: Re: Kingfish
Post by: Kingfish on December 01, 2010, 09:57:14 pm
Wed
Dec 1, 2010

Speed
- 10yd sprints 4x3 2x1
- 18" Depth Jump 8x2 4x1
- SVJ + 3 step VJ x4

* just some light jump drills to get some speed. i feel my ankles starting to get sore. need to build up volume again. not used to impacts of landings. 3-4 weeks of these with volume and intensity cycling will get me jumping good again. will not max on jumps until im done with squat cycle.
* SVJs and 3 step VJs ~ 32-36" touched both palm to the rim. standing 2 hand reach is 90". 30" for both tips of fingers to touch rim, 36" to get both palm at rim level. 38" to get both wrist at rim.
Title: Re: Kingfish
Post by: Kingfish on December 05, 2010, 05:19:50 pm
Sun
Dec 5, 2010

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

* warm up set 325x4 paused was a lot harder than usual. 365x2 paused was not so bad.
* single 405 warmup a 7.5/10 lift
* single 405 workset was very hard 9/10.  im into regression. cannot recover fast enough from multiple 405s. was planning a single or double 405 but i was not expecting it to be this tiring. i had to fight to get it. don't know if i set myself up good for the next workout.
* im getting the depth jump effect nicely though. ankles and knees feel solid and tight whenever i do some form for quick movement.
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Cloud3205 on December 08, 2010, 12:56:45 pm
Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: adarqui on December 09, 2010, 02:40:55 am
Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha

vitamin S lol.










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.


why awesome? made that 18's feel like complete cake?





Title: Re: Kingfish
Post by: Raptor on December 09, 2010, 03:35:55 am
How much Vitamin S would you recommend per day? Is there an overdose? What are adverse effects?
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: 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.

Title: Re: Kingfish
Post by: Raptor on December 12, 2010, 05:18:43 pm
How's your posture? Like you know, anterior tilt or posterior tilt or natural tilt? Any stiff muscles or overly flexible?
Title: Re: Kingfish
Post by: Kingfish on December 12, 2010, 05:52:18 pm
^ normal. flexibility is above average. can press upperbody/head on quads on hurdlers stretch.
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: 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. 
Title: Re: Kingfish
Post by: adarqui on December 20, 2010, 05:44:54 am
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. 

lol how u almost get pinned with 325?
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 06:13:41 am
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. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 06:15:42 am
adarq, thats possible... i got pinned with 135lb yesterday lol

I don't get it.
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 06:32:30 am
adarq, thats possible... i got pinned with 135lb yesterday lol

I don't get it.

me neither.
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 09:56:04 am
How can you get pinned with 135 lbs?
Title: Re: Kingfish
Post by: DamienZ on December 20, 2010, 10:58:28 am
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:
Title: Re: Kingfish
Post by: BMully on December 20, 2010, 03:46:53 pm
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:

I'm guessing pinned means stuck?
Title: Re: Kingfish
Post by: aiir on December 20, 2010, 04:55:13 pm
How can you get pinned with 135 lbs?

no focus at all and losing balance :headbang:

I'm guessing pinned means stuck?
STUCK

nvm, continue
Title: Re: Kingfish
Post by: Raptor on December 20, 2010, 06:33:36 pm
I like to get my women pinned. Too bad I ain't got any.
Title: Re: Kingfish
Post by: adarqui on December 21, 2010, 06:13:11 am
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. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol

impossible......... stop trolling, LOL.
Title: Re: Kingfish
Post by: DamienZ on December 21, 2010, 08:25:11 am
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. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol

impossible......... stop trolling, LOL.

i wish i would be trolling lol, it really happened :-X
Title: Re: Kingfish
Post by: Kingfish on December 21, 2010, 10:58:10 pm
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.
Title: Re: Kingfish
Post by: 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



Title: Re: Kingfish
Post by: DamienZ on December 22, 2010, 04:44:45 am
nice :ibsquatting:

lol @ the girl in the background doing clean & press :wowthatwasnutswtf:
Title: Re: Kingfish
Post by: adarqui on December 23, 2010, 06:24:38 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





 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

very nice!









nice :ibsquatting:

lol @ the girl in the background doing clean & press :wowthatwasnutswtf:

she's the next pyrros dimas chill out.
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 02:29:31 pm
Any jumping fluctuations lately (inches gain or lost)?
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 03:12:17 pm
Yeah it will be interesting on how you react to an eventual deload... it could work either as a gain or actually a loss in power (according to Pfaff).
Title: Re: Kingfish
Post by: 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).

Title: Re: Kingfish
Post by: Raptor on December 26, 2010, 04:12:41 pm
Have you tried ISO stim yet?
Title: Re: Kingfish
Post by: adarqui on December 26, 2010, 08:23:41 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.

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.

?



^ 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.


nice!!!!
Title: Re: Kingfish
Post by: 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:
Title: Re: Kingfish
Post by: 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 =

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture401.jpg)


3-4 cups of that feeds these:

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture403.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture404.jpg)

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

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture402.jpg)



 
Title: Re: Kingfish
Post by: Leonel on December 29, 2010, 04:18:35 am
Wtf? up to 32min rest between the squat sets? That doesn't make ANY sense to me haha... your workouts have to take like 3-4 hours, what do you do in between sets, just hanging around in the gym?  :P Very strong squats and quads though!
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 05:58:53 am
MIGHT WANNA STEP UR VMO GAME UP KINGFISH.

SINCERELY,

VMO JESUS.






ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 05:59:33 am
Wtf? up to 32min rest between the squat sets? That doesn't make ANY sense to me haha... your workouts have to take like 3-4 hours, what do you do in between sets, just hanging around in the gym?  :P Very strong squats and quads though!

32min rest between sets is basically 4 workouts.. he did 4 workouts etc.

seriously, 30+min rest is considered another workout, nothing wrong with it either lol..

peace
Title: Re: Kingfish
Post by: Raptor on December 29, 2010, 07:00:34 am
ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc

I'd puke it out. For example, I once drank a glass of protein powder like 1 and a half hours before my workout. Guess what? When I squatted 120x5, I just felt it coming up my throat (literally). It just stopped right before going out (I was wearing a belt by the way).
Title: Re: Kingfish
Post by: adarqui on December 29, 2010, 09:23:42 pm
ya man i love drinking protein shake in between squat sets, i only down bits of one shake not like what you did, but it REALLY helps compared to when I don't do it.. i calm down quicker, recovery faster, and feel less jittery.

nice pics

pc

I'd puke it out. For example, I once drank a glass of protein powder like 1 and a half hours before my workout. Guess what? When I squatted 120x5, I just felt it coming up my throat (literally). It just stopped right before going out (I was wearing a belt by the way).

maybe you should try drinking protein prior to lifting (hour before), more often.. you just weren't used to it.. just because you had a bad encounter the first time doesn't mean it'll always be like that, your "gut" will adapt.
Title: Re: Kingfish
Post by: Raptor on December 30, 2010, 06:15:49 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...
Title: Re: Kingfish
Post by: DamienZ on December 30, 2010, 08:36:46 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?
Title: Re: Kingfish
Post by: Raptor on December 30, 2010, 10:32:14 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

?
Title: Re: Kingfish
Post by: adarqui on December 30, 2010, 11:54:27 pm
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

x2

i mean, a protein shake 1 hour before lifting shouldn't make you puke, even if you wear a belt etc..

i drink milk + protein while dunking, squatting, sprinting, etc, shit feels great :F

i knew a few pukers though, they would puke all of the time, extremely lean though, not really anorexic though, those kids had some serious muscle for their age/height, just really lean and puked once every time we had them do conditioning.

pc
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Kingfish on January 04, 2011, 12:07:57 am
Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give  similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.  :P
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..



Title: Re: Kingfish
Post by: adarqui on January 04, 2011, 05:03:19 am
Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.

WHOA, SICK!!!!!!!!!!! 425 x 1

nice man



Quote
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give  similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.  :P
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..

LOL!!!

i can't talk shit, my workout has been going on for 2 hours and 3 minutes currently, one more set ;d
Title: Re: Kingfish
Post by: Kingfish on January 09, 2011, 10:34:37 pm
Sun
Jan 9, 2011

Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]

* 5 days of full rest from mondays volume loading. legs fully recovered. legs did not fire nicely. felt strong but was not able to lift properly. 425x1 was a goodmoning. did not feel that heavy but it was an ugly rep. did not bother doing more because lowerback took a beating with that single.
* BW gym at 196.5lb. BW morning 194.5lb. maintaining weight consistently now for 3+ weeks.
* had a swelling right foot which got really bad from wed-fri but got better yesterday. swelling was still bothering me this morning so i pushed the light squat workout for PM after another set of NSAIDS and good sleep. swelling decreased but it was still making me limp. had to wear Ironworks 3 because it had a looser fit.
* next tue squats will be a 405 4x4-6. that should be doable now after mondays 385 6x6.


425x1
http://www.youtube.com/watch?v=gdXX_Q20c9M
Title: Re: Kingfish
Post by: Kingfish on January 11, 2011, 12:07:29 am
Mon
Jan 10, 2011

Squats
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3 3x1

* i was feeling really strong on the first 1-3 sets. lost tightness on 3rd rep of set4. it was a goodmorning rep. called it a day.
* will do more jumps now but i still can change my mind. squat is not going to improve by much any time soon. did not get too tired today. will probably do speed work tmrw.
* thinking go doing a 425x1, 405x2, and 385x4-6rep as maintenance while i build up volume and intensity on jumps.
Title: Re: Kingfish
Post by: LBSS on January 11, 2011, 09:30:47 am
hahaha bosu ball man rules. you should try to make sure he gets a cameo in all your videos.
Title: Re: Kingfish
Post by: Kingfish on January 11, 2011, 11:02:00 pm
Tue
Jan 11, 2011

Jump Squats
[55x6][95x6][55x8][95x6][55x8]
- 135x6-8 / 55x8, 4sets
* 1rep = 2 jumps

Jumps
- SVJ, 3step VJ x 4-6reps. 2-3 sets

* first time i used 135lb (30%RM) for jump squats. i was expecting to reset after landing but turns out i can rhythmic jump with it.
* 1 rep on jump squat equals 2 jumps. it gets hard to track reps after 10 reps if you count 1 rep a jump. jumps happen fast. focusing on quick transitions on the heavy reps and after i got really warmed up.. i focused also on jump height + quick transitions on the 55lb sets. worked really good. will vid next time. looks like i was getting 18-24" max SVJ with the 55lbs.. lol.
* thats a lot of jumps but i was not really burned out after the squat jumps. svjs were 2 hand rim grabs ~ 30-32", and the 3step maxed at ~ 37". half of red box. there is a black foam protection thing at the side of the rim i always use for my jump practice. i was touching 2-3 inches above it max.  i did the svjs last thats. jumps begin to suck. called it a day



Title: Re: Kingfish
Post by: BMully on January 11, 2011, 11:06:36 pm
* first time i used 135lb (30%RM) for jump squats.
You say that so casually lol.. That's pretty Boss mode
Title: Re: Kingfish
Post by: Raptor on January 12, 2011, 03:10:05 am
So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?
Title: Re: Kingfish
Post by: Clarence on January 12, 2011, 05:14:06 am
Quote
svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?

Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?
Title: Re: Kingfish
Post by: adarqui on January 14, 2011, 02:18:55 am
Quote
svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?

x2, i owulnd't be able to2h and grab with 30", with 32" ya, but myreach is 95".

kingfih has googogogadget arms.



Quote
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?
Title: Re: Kingfish
Post by: Kingfish on January 15, 2011, 06:18:57 pm
Sat
Jan 15, 2011

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

Jump Squats - Wave Loaded
[55,95 x6-8]
- 135 x6-8
- 55 x6-8

Jumps
- 3step VJ x 4-6reps. 2-3 sets

* BW 194.5lb
* 425x1 at lot better than last weeks 425x1 coming off long recovery days. i will be a lot stronger for tmrw or mondays squats, but for a light day.. today was not so bad. felt good today, i did a 385x4. i usually end a light squat day at top set x1 if legs are not firing right.
* max touch on 3-step VJs is 1-2 inches above the black foam thing on the backboard. figure out my e-stat jump. i don't have a vid yet. last jump workout, i got 2-3inches above the same foam. thought it could be a 37-38" jump.

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture413.jpg)


Title: Re: Kingfish
Post by: Kingfish on January 15, 2011, 06:19:56 pm
Quote from: RAPTOR
So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?

no. i do wave loaded rhythmic quarter squat jumps starting with 1-2 sets of 55x6-8, ramping up weight with 95x6-8, then a heavy set of 135x6-8 focusing on quick and solid transitions. wave down to 55lb again and do quicker transitions. up to 135 and down to 55. when im 2-3 sets into the waveloads and legs are warmped up nicely, i go for max jump height also on the 55sets.

Quote from: CLARENCE
Wouldn't you have to be getting higher for that?  Or is your 92" reach measured with a 2 hand reach rather than 1?
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?

92" is a single hand reach. 90 is a double hand. yes.. 32" would be 2 inches above rim with both hands. 30 is a missed grab but touch nontheless.  i messed up smolov because i focused too much on rest and recovery sleep. didn't thought diet was also a big factor. gained 30-40lbs on my squat but got too tired at the end.

Title: Re: Kingfish
Post by: Raptor on January 16, 2011, 05:06:37 am
Well I was thinking you're not that efficient reactive-wise so you might maximally benefit from the 1-2 jump squat. I think that's the best way to use jump squats since you can do consecutive jumps and all that with your bodyweight at your reactive efficiency and be effective anyway, but when you use weights I think you'd benefit a lot better from the 1-2 jump squat.

That little hop with the bar and the landing from that (first jump) will do a lot to activate your muscle fibers for the 2nd jump which is maximal and you can focus on the landing from the 1st jump to make sure you get proper landing mechanics every time you do your 2nd jump. I really believe it could help you a lot, I'm currently doing them and it's great.
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 04:48:04 pm
Sun
Jan 16, 2011

Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4

Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps

* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.

some pics and vids from today:

3 Step 38"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture416_0001.jpg)

3 Step 39"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture416_0002.jpg)

36" SVJ
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture417_0001-1.jpg)

011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg

Title: Re: Kingfish
Post by: ghettoracer on January 16, 2011, 05:31:45 pm
awesome looking stills.  since you're about my frame/reach your stats and photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 06:00:29 pm
awesome looking stills.  since you're about my frame/reach your stats are photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...

thanks.

IIRC, i was aiming for an 8x4 2x a week before i add another 10lb. if i get 225 8reps of 4 complete, the next workout is a 235 6x4-6.. then grind it out again until i get all 8x4. i still follow the same lifting pattern. only difference is the recovery times are a lot longer. stay in the 6-8reps. those will add mass to you legs.

goodluck on your training and eat well. all the squat workout is nothing if you dont eat good.
Title: Re: Kingfish
Post by: ghettoracer on January 16, 2011, 06:10:02 pm
by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?
Title: Re: Kingfish
Post by: Kingfish on January 16, 2011, 06:21:48 pm
by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?

high protein,  good fat, water
moderate carbs (maintenance for me now at 194lb is 2.5-3 cups rice/day.. 3-4 when im trying to add mass)

dont worry about the fat gain. when you lower carbs and maintain a high enough tonnage... your body will burn calories easily.
Title: Re: Kingfish
Post by: adarqui on January 18, 2011, 02:33:39 am
with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC

Title: Re: Kingfish
Post by: Kingfish on January 18, 2011, 02:42:48 pm
with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC


soreness after 2-3 workouts of jumps were mostly at the lower 1/3 of my quads.. some lowerback and very little on the calves. aiming for max jump height gets calves sore.. but with quick transitions.. the damage is usually towards the muscles on top of my knees. skipped squats yesterday because the soreness was still there. probably lift this afternoon
Title: Re: Kingfish
Post by: Kingfish on January 18, 2011, 11:56:48 pm
Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.

Title: Re: Kingfish
Post by: Dreyth on January 19, 2011, 08:12:58 am
I think within 7 months you can be at a 2.5x bw squat. That's this summer man. Crazy.
Title: Re: Kingfish
Post by: adarqui on January 20, 2011, 05:14:25 am
Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.



 :headbang:

beast
Title: Re: Kingfish
Post by: Kingfish on January 22, 2011, 03:50:56 pm
Sat
Jan 22, 2011

Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]

* no work set. up to 365x1 paused reps. 385 was heavy. 405 a little better. 425 was a half goodmorning. didn't bother doing 385x4. saved it for tmrw. sunday plan - 405 4x4-6 or a 405x6.. tmrw might be the day.
Title: Re: Kingfish
Post by: Kingfish on January 23, 2011, 06:27:21 pm
Sun
Jan 23, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1

* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.

405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0


Title: Re: Kingfish
Post by: adarqui on January 24, 2011, 02:04:49 am
very nice 405 x 5
Title: Re: Kingfish
Post by: Kingfish on January 24, 2011, 11:02:32 pm
Mon
Jan 24, 2011

Jump Squats - Wave Loaded - High Volume
[55,95,135 x 8-16reps]
- 55, 135 8x 8-20reps

Jumps
- 3step VJ x 4-6reps

* lowerback stiff from yesterdays bad squat form, but not sore enough for me to skip a workout. quads are surprisingly DOMd from a single 5x1 yesterday.
* still trying to find a comfortable rep range.. some sets of 55lb feel like im already not bouncy after the 8th rep, some go up to 20 reps. i cut the sets when the jumps are not as solid and bouncy. 135 max at 12reps.
* i can do 55lbs up to 20 reps with good bounce. i will play around with 55 / 135 for now. let me see how the soreness from these jumps go.
* i was able to get 1" above black foam today. goal is to get my wrist above it. SVJs are higher after i do multiple 3step VJs as warmup.
* work set volume - 8sets for the 55 (~110reps) and 8 also for the 135. (~80). just a guess. i really had no plan of logging all those numbers.  workout time is 4-7pm. took my time resting after the 135/55 combo.
Title: Re: Kingfish
Post by: Kingfish on January 26, 2011, 06:54:52 pm
Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.
Title: Re: Kingfish
Post by: Kingfish on January 28, 2011, 09:41:36 pm
Fri
Jan 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365 1x5][385 1x2][405 1x3]

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 lb resistance
8x 3114 watts peak
8x 2990 watts peak
http://www.keiser.com/products/air300/squat.html

* i thought that doing more singles at 365 will make me lift the heavier sets better (after 4 non-squat days). didn't work. even though it made the last few singles of 365 smoother, the 385s and 405s were very heavy. it would be an all out effort just to get 3 reps on 405 at this state. tmrw is an easy 405 4x6-8 after a warmup day like this.
* Used the keiser air resistance power squat machine. it gives me a workout with high concentric output without burning me out because there is no momentum on the resistance during the decent. peak power is displayed together with percentage of that max power output per reps. i try to be within 90%+ of the peak output of set. terminate set if i do sub 90s.
Title: Re: Kingfish
Post by: Kingfish on January 29, 2011, 09:54:08 pm
Sat
Jan 29, 2011

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

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture427_0001.jpg)

Ballistic 1/4s
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture426_0001.jpg)
Title: Re: Kingfish
Post by: Clarence on January 29, 2011, 11:56:52 pm
That paused 405 is sick!
Title: Re: Kingfish
Post by: adarqui on January 31, 2011, 06:11:20 am
That paused 405 is sick!

x2, that is ridiculous
Title: Re: Kingfish
Post by: Kingfish on February 01, 2011, 11:48:33 pm
Tue
Feb 2, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x1

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 3248
- 8x 3327
- 10x 3268
- 10x 3240

* did not have my camera so i took pic with iphone. hard to tell from angle but im trying to be above parallel, and below a 1/4.. for a 1/2 squat form.
* power output is higher in this depth. glutes were really firing. 1/2 squating not as bad as i thought. i can really feel the upper knee muscles and glutes tight right now. will experiment also with a lower depth but IMO, if i go parallel or below, the power output will go down due to increased time using greater ROM.
* i really thought i was at peak power at the 1/4 squat because form felt good. it was awkward to be dropping almost parallel without anything to catch.. and then ballistically rebound. hate lance for being right again.

as comparison from previous ballistics:

1/4 squat Sat Jan 29, 2011
- 6x 2961
- 8x 2851
- 8x 3066
- 10x 2982

1/4 squat
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture426_0001.jpg)

1/2 Squat
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0093.jpg)
Title: Re: Kingfish
Post by: fast does lie on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 04:55:50 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 09:58:45 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 11:09:15 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 02:15:41 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.
Title: Re: Kingfish
Post by: Raptor on February 03, 2011, 04:32:22 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?
Title: Re: Kingfish
Post by: DamienZ on February 03, 2011, 06:45:41 pm
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?

it was just a comment to your "bilateral training guy <-> one-leg vert" comment ;)
Title: Re: Kingfish
Post by: Kingfish on February 06, 2011, 08:39:24 pm
Sun
Feb 6, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.
Title: Re: Kingfish
Post by: BMully on February 07, 2011, 01:38:49 am
just a question. Is all you do are squats, this machine thing, and jumps? do you do upper body? warmup? other lifts? lunges maybe?

I'm just trying to figure it out bro..respect for how far along you have gotten
Title: Re: Kingfish
Post by: Kingfish on February 07, 2011, 02:10:43 am
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
Title: Re: Kingfish
Post by: BMully on February 07, 2011, 02:14:50 am
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
so nothing much else? you just maintain that level oh the GHR, Dip, and situp?  So I take it you are just working at vertical jump and squat with nothing else of interest. Do you do smolov?
Title: Re: Kingfish
Post by: Dreyth on February 07, 2011, 11:58:40 pm
I love the 90% focus on the stuff that gives 90% of the gains in the weight room. Squats. What Kingfish is doing is giving him the most bang for his buck imo. I stopped deadlifting like a year ago when I saw that it wasn't translating into my SVJ or RVJ and just stuck with squats 2-4x a week. I go pretty deep though, so I still have plenty of glute and ham work.
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 12:15:13 am
^  :headbang: :headbang: :headbang:
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 12:42:10 am
Mon
Feb 7, 2011

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

Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1

Jump Drills
- SVJ x6-8
 
* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.
Title: Re: Kingfish
Post by: tychver on February 08, 2011, 01:06:25 am
I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!
Title: Re: Kingfish
Post by: Kingfish on February 08, 2011, 01:17:50 am
^ maybe because im flatfooted. my footprint has no foot arc space.
Title: Re: Kingfish
Post by: adarqui on February 08, 2011, 06:52:15 am
I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!

x2, i can barely walk in them.
Title: Re: Kingfish
Post by: LBSS on February 08, 2011, 09:22:29 am
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.
Title: Re: Kingfish
Post by: Kingfish on February 09, 2011, 05:08:01 pm
Wed
Feb 9, 2011

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

Explosive 1/2 Squats
- 325 6x4

* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.
Title: Re: Kingfish
Post by: adarqui on February 10, 2011, 09:45:47 pm
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

Title: Re: Kingfish
Post by: tychver on February 10, 2011, 09:49:56 pm
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.



Adidas ones are a lot lighter than Do-Wins etc. Different wood.
Title: Re: Kingfish
Post by: Raptor on February 11, 2011, 04:00:54 am
HAHAHAHA "different wood". Wood sound good as a light material for shoes.
Title: Re: Kingfish
Post by: Dreyth on February 11, 2011, 12:25:22 pm
^^ Lmao I feel like we're in the early 20th century talking about some new technology hahaha
Title: Re: Kingfish
Post by: Raptor on February 11, 2011, 01:08:35 pm
It's called "APLs". Makes you jump 4 inches higher. Banned from the NBA. :highfive:
Title: Re: Kingfish
Post by: Kingfish on February 12, 2011, 09:25:54 pm
Sat
Feb 12, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1

Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1

* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using  my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.

some pics of my depth:

top
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0001.jpg)

full bottom - hams to calves
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0002.jpg)

vertical bar travel half way down - 1/4 squats
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0003.jpg)

parallels
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0005.jpg)

full again..compared to parallel. there is a big difference.
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0002.jpg) (http://i14.photobucket.com/albums/a307/robertodimaano/Picture424_0005.jpg)
Title: Re: Kingfish
Post by: Kingfish on February 13, 2011, 03:54:06 pm
Sun
Feb 13, 2011

Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)

Jumps
SVJ 4x4

* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..

Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k

SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo

37-38" Baseline SVJ
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture435_0001.jpg)
Title: Re: Kingfish
Post by: adarqui on February 14, 2011, 10:06:17 pm
really nice SVJ vid/pic.

get those explosive half squats to 405+.

pc

Title: Re: Kingfish
Post by: Kingfish on February 14, 2011, 11:37:59 pm
Mon
Feb 14, 2011

Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)

Jumps
SVJ 4x7

* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s.  i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.

Quote from: darqiu
get those explosive half squats to 405+.
* not happening anytime soon. i already struggled with 365lb today. used it for the first time and the fast eccentric is a bit too much too soon.  im not solid enough to explosively drop and explode with 365lb. probably in the next 8-10 weeks, il use 365/385.. but IMO, 405 (85%RM) is too heavy to be using for a speed movement. i could be wrong.. but right now.. i can tell that there is no way i can accelerate the eccentric of 385lb+ under good control. im not turning my explosives into a regular 1/2 squat session.

I got a Valentine Gift - Nike Romaleos  :headbang: :headbang: :headbang:
Title: Re: Kingfish
Post by: LanceSTS on February 15, 2011, 12:27:05 am
 visualize your jumps while your doing your squats, if you pause at the top and reset youre going to get a more powerful, explosive rep than if you string them together.  On the higher rep sets thats fine to tempo them out but one at time, visualizing a max jump with the exp half will give you a better power output.  Good job though, glad to see youre giving it a shot.
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: LanceSTS on February 15, 2011, 02:36:55 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.


Right, you will still get a faster and more explosive amortization phase re setting slightly between reps.  If it is too time and energy consuming to do it that may, just doing it on your heaviest sets is a good option as well. 
Title: Re: Kingfish
Post by: Raptor on February 15, 2011, 03:05:44 am
Whenever I think about Kingfish's potential it boggles my mind. But I still don't get - why do you use such a high % of your 1RM. I mean, I understand the talk about the controlled amortization phase, but do you plan to use less (say 30%) and get off with that (jump up with it)? Heck, you could use even less if it bothers your back or do DJs and it's going to help.
Title: Re: Kingfish
Post by: 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 ;D
Title: Re: Kingfish
Post by: Raptor on February 17, 2011, 02:49:02 am
* 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.

If you lean forward you jump forward. If you have this tendency to bend at the waist and jump using a good morning instead of using your hips to extend, then you're possibly missing on a lot of inches in your jumps.
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: 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.
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture440_0001.jpg)
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Kingfish on February 22, 2011, 09:26:17 pm
my Romaleos are here!

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture443.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture447.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture449.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture445.jpg)
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture442.jpg)
Title: Re: Kingfish
Post by: LBSS on February 22, 2011, 10:25:57 pm
damn them some fancy shits.
Title: Re: Kingfish
Post by: 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.  :P
* 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.
Title: Re: Kingfish
Post by: Dreyth on February 25, 2011, 10:59:17 am
At what time during the day do you lift weights?
Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: Dreyth on February 25, 2011, 12:04:21 pm
Ah, so that's a lot of space between Wednesday and Saturday then.
Title: Re: Kingfish
Post by: 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

Title: Re: Kingfish
Post by: 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

Title: Re: Kingfish
Post by: DamienZ on February 27, 2011, 05:20:03 pm
so how do you like the Romaleos?
Title: Re: Kingfish
Post by: Raptor on February 27, 2011, 05:21:23 pm
I like the squats. You should progress towards depth jumps though to achieve full triple extension/take off.
Title: Re: Kingfish
Post by: 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.


Title: Re: Kingfish
Post by: 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.
Title: Re: Kingfish
Post by: steven-miller on March 02, 2011, 02:40:26 am
Getting regular 38s is impressive! Great consistency!
Title: Re: Kingfish
Post by: Kingfish on March 02, 2011, 06:19:51 pm
^  :headbang:
Title: Re: Kingfish
Post by: Kingfish on March 02, 2011, 08:32:15 pm
Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.


Title: Re: Kingfish
Post by: LanceSTS on March 02, 2011, 10:02:13 pm
Nice work kf, keep it up!@!
Title: Re: Kingfish
Post by: adarqui on March 05, 2011, 05:09:37 am
Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps.  it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.




whoop, sick volume.

40 coming soon.

40 coming soon.



































40"

COMING

SOON.
Title: Re: Kingfish
Post by: bball2020 on March 05, 2011, 04:18:33 pm
what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash
Title: Re: Kingfish
Post by: Divad on March 05, 2011, 04:29:27 pm
General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.
Title: Re: Kingfish
Post by: LBSS on March 05, 2011, 04:44:39 pm
General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

Yeah but that's not what he asked. FWIW I use Brooks shoes for general training cause Nikes are too narrow for my feet.

Pendlay Do-Win lifting shoes are gonna fulfill your squatting needs unless you get serious about oly lifting. Others on this site use Adidas Ironworks or Nike Romaleos, but they're expensive as shit and for general purposes I don't think it's necessary to have such a nice pair. You can find Do-Wins for under $100 if you look around a bit.
Title: Re: Kingfish
Post by: adarqui on March 05, 2011, 04:57:35 pm
i have do-win's, they are solid, a bit wide for my feet unfortunately, but they are good shoes.. pretty heavy but that's all oly shoes.. squatting in them does feel amazing.





General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

ya man.. glad you love em`.. i won't use any other shoe until i am unable to acquire nike zoom waffle racers, i love em` so much.




Quote
Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

yup, that's one reason i started to switch from basketball shoes, just too expensive and I "melt them down" so quick... NZWR's can last 4 months or so, whereas basketball shoes would only last me 1-2 months <-- that is, if i dunked outside on hard court all of the time etc.. for some reason i burn up basketball shoes much faster than NZWR's... I think using my feet better in the NZWR's has alot to do with it, but, the sole also seems to be made out of some stronger rubber with the NZWR's

pc
Title: Re: Kingfish
Post by: tychver on March 05, 2011, 05:09:27 pm
i have do-win's, they are solid, a bit wide for my feet unfortunately, but they are good shoes.. pretty heavy but that's all oly shoes.. squatting in them does feel amazing.

Yeah no need to splash out if you're only doing basic exercises. My adistars are a LOT lighter than either the Do-Wins of VS Athletics that the other guys use though and they're also more breathable.
Title: Re: Kingfish
Post by: bball2020 on March 05, 2011, 06:44:46 pm
yeaa have the waffles just dont like squatting in them really  jumping with them is phenomenal though

have never tried olympic shoes, but judging by my squat style think it could help, sometimes have probably shifting body weight forward ie not staying on heel (and I squat high bar)

speaking of shoes, anyone on here ever end up buying those shoes that supposedly make u jump higher that the NBA banned??
Title: Re: Kingfish
Post by: Raptor on March 05, 2011, 07:00:01 pm
Adistars? So that's where adistarhj nickname is coming from...
Title: Re: Kingfish
Post by: Kingfish on March 05, 2011, 08:35:18 pm
what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash

if cash is a big issue, id rather spend money on steaks/whey protein/creatine and lift with a 2.5lb plate under your heels. if you can afford whatever, the ironworks are by far the best shoes ive used. simple and just solid.. years of squatting and not a sign of wear and tear.

the nike romaleos are posers. you need a pretty decent squat to justify spending 2x as much for fancy shits. :P
Title: Re: Kingfish
Post by: Kingfish on March 05, 2011, 08:48:10 pm
Sat
Mar 5, 2011

Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
- 365 6x1

#15 Explosive Partial Squats Pinned 60
- 275 8x3, 16x1

* i did 65lb 12x2 daily after wed to see if detraining really has a big effect on my workout. i was a little stronger today compared to other workouts coming from a 2 day off. the 405x1 was paused. the 365 was heavy.  maybe i need a little more weight on the daily squats but without a lot of room and a squat cage, i dont think i can clean heavier weights safely. would be nice to be at peak strength on saturdays if i do 135 to 275s daily to minimize de-training.
* i may be really out of shape cardio wise because i was really breathing heavily after each set of paused pinned 1/4s. the concentrics were fast and explosive. weight felt heavy but i was able to throw it up. il probably do 325/ 275+mini bands tmrw. il high rep the 325s and eventually move into 365s.
* almost 16 sessions of explosive partials, and my SVJs got 1.5-2" higher.  wonder how il be jumping if i get to throw 405 like im doing 275s now. weight was heavy but it got up pretty fast
Title: Re: Kingfish
Post by: Kingfish on March 06, 2011, 05:12:40 pm
Sun
Mar 6, 2011

#16 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 70 / 80 / 85 / 90
[135,185 x12][225x8] - Full squat warmups
- 225 8x2 16x1
- 325 6x2
- 365 4x2
- 385 2x1
- 405 2x1

Jumps
- SVJ 4x1

* the potentiation efffect of the 405 felt very good for the 325s and 225s. my upperback is starting to feel beat up with all the heavy and high rep partial squats. will use a top set of double 405 pinned and do more fast reps on the lighter weight. wednesday - volume also on the top heavy set.

Pinned 1/4 Squats - Train like adarqui  :uhhhfacepalm:
http://www.youtube.com/watch?v=k0pDZDmC3fs
Title: Re: Kingfish
Post by: Kingfish on March 07, 2011, 11:59:45 pm
Mon
Mar 7, 2011

#17 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 60 / 70 / 80 / 85 / 90
[135,185 x6][225,275 x2] - Full squat warm up, [325x4][365x2][385x1] - Pinned 1/4 Squat warm up
- 225 12x2
- 275 12x3
- 405 1x5

* no SVJs for today. got beat on the last set of 275x12. 325 and heavier is pinned at 1/4 squat. 225 and 275 with mini bands, no pins.
* pinned and explosive partials felt a lot better today compared to yesterday. IMO, its time to move up to 275. the 225s were fast and easy now. got vid of the 275s. still a little higher but definitely still explosive.

explosive partials 275 + mini band
http://www.youtube.com/watch?v=GL60yFUh9Pk
Title: Re: Kingfish
Post by: LBSS on March 08, 2011, 09:41:39 am
Thanks for cutting out the 90 second set up.  :P
Title: Re: Kingfish
Post by: Kingfish on March 09, 2011, 04:45:48 pm
Wed
Mar 9, 2011

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

#18 Waveloaded Explosive Partial Squats Pinned + Mini Bands
- 325 x4 Pinned
- 275 12x4 + bands
- 405 2x3 Pinned
- 325 8x1 + bands

* my right upperback near the scapula is in pain. i was surprised to be able to pause rep 405x1 even with the discomfort.  i asked the trainer what i was doing wrong and he said - i was not keeping the bar / releasing the bar from my back on the  pinned squat at the bottom and suddenly pushing the weight trying to explode it. very bad idea. if the bar rests on the wrong place on the upperback, somethings gonna hurt. and it did. shit.
* this 18th workout is the 4th week of explosive partials. the 275s were easy now so i moved to 325s + mini bands. keeping the bar rested on my back the whole time on the pinned squat helped a lot. i was able to do my planned workout. did not do full squat volumes because of the back issue. i should be good by saturday. took some spoon fulls of glutamine just in case.
* will now use 325s + bands for speed and a 405 x4 as heavy pinned set. eventually move to 365/385 + bands and a top set of 425/455.  see how it goes.
* no SVJs today. armswing not possible. right arm rotation is very limited. cant even put a shirt properly. at least my knees are still strong even with the high volume partials. pain didnt even get close to it. soreness stays at the mid portion of the VMOs. full squat FTW!

Title: Re: Kingfish
Post by: adarqui on March 12, 2011, 01:22:56 am
Thanks for cutting out the 90 second set up.  :P

x2 :D





hope the shoulder heals up quick, fix it up, stretch, tennis ball, ice, anti inflams.
Title: Re: Kingfish
Post by: Kingfish on March 12, 2011, 10:18:47 pm
Sat
Mar 12, 2011

Squats - Maintenance
[135,185x6][225,275x4]

* stopped at 275 paused squats. some stabilizer muscle on my right upper back is still beat. did all the rehab work - massage, contrast bath, extra whey and creatine+glutamine..im still beat. working with fucktard volumes gets you fcuked.. i hate being injured. no chance of any fast speed squats today. even will all the 2+ mins standing with heavy weights, my upperback still gave out on the speed squats. i was hoping my back would have been steel by now. guess all the repetitions of ballistic squats did enough damage.
* on a side note.. my navel orange eating addiction is now replaced with strawberries. cant stop eating it. bought enough for the week and killed all in one movie.
Title: Re: Kingfish
Post by: Kingfish on March 13, 2011, 04:20:00 pm
Sun
Mar 13, 2011

Jumps
- Jump Rope Drills
- Lateral Bench Jumps
 
Upperbody
- One hand dumbell standing press

* upperback improved but still not pain free. decided to skip another day of squats to make sure i dont aggravate anything. did some one-hand dumbell press to get blood flowing. i was not able to lift with the left hand without feeling pain if i dont hold another dumbell on my right hand as counter weight. i really messed up a stabilizing muscle somewhere in the upperback were the bar rests on squats.
* jump drills felt good. the lateral bench jumps were all good. did not get a bad rep.
Title: Re: Kingfish
Post by: Kingfish on March 15, 2011, 01:06:02 am
Mon
Mar 14, 2011

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

#19 Partial Squats 275 + mini bands
- 8x2

Jumps SVJ
- x4

* i was very strong on the full squat warmup sets. the 405x1 paused rep was easy, i could have done another 2-3 paused reps on that same set. since my upperback is still not 100%, i took it easy and called it quits after the 405 single.
* i put the tampoon/wuss pad on the bar for the first time on the explosive partial squats. did quick transitions but took it easy on the triple extension. my upperback is really not happy with the abuse i did for the past 2-3 weeks.
* i was awesome on the SVJs. funny thing is my first jump is my highest jump. a good 1-2" above the foam. almost 40 right there. the heavy pinned (waveloaded) with explosive heavy sets of partials are doing great for me. too bad i broke down. will take it easy on the reps now. i feel that if i have the muscle control to really do 405 partials with mini bands with a lot of speed.. my jump is going to benefit a lot.
Title: Re: Kingfish
Post by: Kingfish on March 16, 2011, 05:30:22 pm
Wed
Mar 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 365 x5

#20 Partial Squats + mini bands
- 275 12x3
- 325 8x2

Jumps
- Lateral Bench Jumps 10x1 20x2

* did not feel very strong today. upperback doing well but still not pain free. 405x1 paused was hard.
* did more volume on the partial squats. back did not give out. focused on keeping chest up so upperback doesnt collapse.
* 275 + bands were quick and lower.. 325 + bands was low but slower.. still explosive compared to a regular squat.
Title: Re: Kingfish
Post by: Kingfish on March 20, 2011, 06:03:05 pm
Sun
Mar 20, 2011

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

#21 Partial Squats 275,325 + mini bands
- 275 12x2
- 325 8x1

Jumps
- Lateral Bench Jump
10x2

* skipped yesterdays workout. little tired from work.
* right lower traps still not 100%. it did not hurt from the squats but it still feels strained.
* high volume partials.. and the jump drills got me leaning out.. i was 190 this morning. 405x4 at 190 still possible. i dont feel weak..
Title: Re: Kingfish
Post by: Kingfish on March 22, 2011, 12:14:02 am
Mon
Mar 21 2011

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

#22 Partial Squats 275,325 + mini bands
- 275 8x1
- 325 8x2

Jumps
- SVJ
4x2
- Lateral Bench Jump
10x2, 20x4


* full squats felt good. the partial 275 was already too easy. time to move up to high rep 325s. will add 365 next workout if i recover well.
* lateral bench jumps felt solid also. heels not touching the ground. transitions were quick. armswing got a workout when i was tiring a bit on the latter reps going to 20. landings were quiet and force absorption was good. bench is about knee high. could use my xvest if i feel like it.
* svj were consistent on top of foam. not my best.. i got 1-2" at one time. but still a consistent improvement. now its time to see how the real heavy ballistic partials using 325 (70%), 365 (80%), 385 (85%), 405 (90%).. transfer to an SVJ.
* took me 21 workouts and an extra to GPP my self with the speed squats.. now its time to use the real thing. i did injure myself by using stupid volumes per darqui.. but its been healing well. still not a 100%. but at least now it doesnt hurt when i sneeze.

Title: Re: Kingfish
Post by: LBSS on March 22, 2011, 02:25:33 am
damn, nice work on bench jumps. i would most definitely eat shit at some point with that much volume and a bench that high. but then, i'm weaker and less explosive than you are in general, so i suppose that makes sense.
Title: Re: Kingfish
Post by: Kingfish on March 22, 2011, 05:20:05 am
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.
Title: Re: Kingfish
Post by: LBSS on March 22, 2011, 05:36:18 am
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.

haha yeah, i think i'd want to try it with plenty of space on either side and maybe some mattresses, lol. i'll work up to it. when i can do 405 for a single, maybe.
Title: Re: Kingfish
Post by: Kingfish on March 23, 2011, 12:14:12 am
Tue
Mar 22 2011

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

#1 Heavy Partial Squats 325,365,385,405 + mini bands
- 325 6x1
- 365 4x1
- 385 4x1
- 405 4x4

Jumps
- SVJ
4x2

* did not get low enough on the sets 1-2 of the partial 405s because i was trying to do a quick transition. probably 1/4 height. sets 3-4.. did a 1/2 squat depth. noticeably slower but still focused on quick reversal and exploding all the way up. bands prevent bar from bouncing out of place.. mini bands are ~ 40lbs at top.. so 445 weight at top. theres a lot i can improve in using 1/2 405s. stopping at 1/4 doesnt get the glutes as involved compared to 1/2s.. will do 1/2s.. 1/4 is a waste.
* SVJs still the same.. top of foam. happy with it.
* i know what i need to do with the speed heavy partials.. need to keep transition point consistent and low.. and eventually i will be able to speed up the reversal speed. 405 + minibands did not feel very heavy. i just need to get used to stopping at 1/2 depth and exploding with it even with a heavy bar.. i will give myself ~ 18-24 workouts starting with 365/405, and eventually adding more.
Title: Re: Kingfish
Post by: Kingfish on March 25, 2011, 09:34:07 pm
Fri
Mar 25, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#2 Heavy Partial Squats + mini bands
- 365 4x6
- 325 8x2

* full squats were hard. barely got the 405x1. it was not paused.
* focused on dropping low to ~ 1/2 depth for the heavy partials. form getting better. the 325 sets were really explosive. depth was maintained. stopped at 8 reps.
* will spend 6-8 workouts with the 365 or until i feel more explosive while maintaining the same depth.
* glutes and lower quads got worked good. no jumps. did not have enough time. i still have to work tonight.
Title: Re: Kingfish
Post by: Kingfish on March 26, 2011, 11:37:46 pm
Sat
Mar 26, 2011

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

#3 Waveloaded Heavy Partial Squats + mini bands
- 325 8x1, 4x2
- 365 2x1
- 385 2x1

* not detrained on the full squats but fatigue from yesterdays lifting made the lifts hard. 405x1 was not paused. workout following the un-detraining lifts the day before is usually very easy.. could have 405x3 paused if i didnt push yesterday..
* the 325 is getting better and 365 / 385 gets to proper depth now. no need for pin squats. reversal is not yet very fast with >325s.
* tmrw is lots of drills, barrier jumps, pick up game and a few svj. i will use the jump tester again after i reverse 385+ with respectable speed.
Title: Re: Kingfish
Post by: Kingfish on March 27, 2011, 04:47:08 pm
Sun
Mar 27, 2011

Jumps
Warmups
- 10/15yr sprints x4
- Lateral Bench Jumps 10x1
RVJ
- Double hand rim grabs 6x8
SVJ x4
- Top of foam

* RVJ was surprisingly good. was able to absorb the last 2-3 steps before the jump nicely. barely slowed down prior to jump. i even accelerated prior to the jump when i got the form going. got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
* the RVJs were not an all out effort. just high reps to learn proper form. i was getting palms to rim towards the latter sets. ~ 38RVJ max for the day.
* SVJ was still impressive.. not getting lower anymore. tmw is some light RVJ drills again as warmup and another heavy partial squat.. 325x4,385x2..

 
Title: Re: Kingfish
Post by: Kingfish on March 29, 2011, 12:13:57 am
Mon
Mar 28, 2011

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

#4 Waveloaded Heavy Partial Squats + mini bands
- 325 4x1, 6x2, 8x1
- 365 2x1
- 385 2x1
- 405 2x1

Jumps
- RVJ x8

* 325 getting faster and faster. upperback now 100% recovered. not busting it again. almost 4 weeks of aching.
* RVJ felt really good. not yet very fast on the approach but at least im not slowing down anymore noticeably. first jump was almost palms to rim..
* im still trying to make sure i dont burn myself out with the volume of speed partial squats. i could have easily made 8x4sets but that might make me fatigued for the rest of the week. im already accumulating fatigue more than usual. 405x3 would have been all out right now. i was just happy to get a paused 405x1 today. by the way i was liftting the 275 and 325.. i thought 365 would have been the heaviest for today. then my legs woke up a little more.
* tmrw is more RVJ/SVJs will vid the RVJ is the gym is not packed. wed is another speed partials. my hamstrings are more sore than usual, probably due to the RVJs and sprint warmups.

Title: Re: Kingfish
Post by: LBSS on March 29, 2011, 12:31:23 am
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...
Title: Re: Kingfish
Post by: vag on March 29, 2011, 04:33:07 am
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...

x2
Title: Re: Kingfish
Post by: Kingfish on March 30, 2011, 11:26:48 pm
Home Internet Down  :(

Tue
Mar 29, 2011

Jumps
- RVJ x6
- Lateral Bench Jumps x10, 4x20

============================

Wed
Mar 30, 2011

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

#5 Heavy Partial Squats + mini bands
- 325 6x4

Jumps
- RVJ 4x8
Title: Re: Kingfish
Post by: Kingfish on April 03, 2011, 09:28:19 pm
Sat
April 2, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#6 Heavy Partial Squats + mini bands
- 325 4x2, 2x1

============================

Sun
April 3, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405,425x1]

#7 Heavy Partial Squats + mini bands
- 325 6x2, 8x2

Jumps
- SVJ x6
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 03:35:07 pm
Mon
April 4, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1]

#8 Heavy Partial Squats + Mini Bands
- 325 8x2
- 365 4x2

* no vid of the 440x1. never thought il get strong doing high volume partials with minimal full squat repetitions. shit. it might take me weeks again to get this much coordinated for the 440lb. it went up quickly too, not like an all out effort lift with upperback caving in.
* 3rd continuous day of squats. form felt really good and even with partially swollen legs, the weights did not feel heavy. 405x1 was paused. surprised that the 425 got up really quick like it was still 405, I added 15lbs and did 200kg. even the 440lb did not feel heavy in my back. it was a clean rep. form was solid and the concentric was still quick. Id say i can add a good 15-20lbs and still get it up. did not bother going too heavy. Not a bad lift at all considering im skinny right now at 190lbs.
* come to think of it, the 405 + bands I did a while back is 445 at top. Must be why the 440 was not heavy at all. I will get a 455x1 on vid next time i feel this solid again.
* im done with 325 partials. It feels easy now and depth is consistent. x8 is all ballistic. time to move up to 365. doing a x12 on 325 might get me too fatigued. im already breathing like I did a sprint after the x8 reps.
* the 365x4 depth was very good. Again, consistent at ½ depth. Im not doing any pin squats anymore because after all these partials, it seems my body found a way to stop at the right depth by itself.
* judging from my log entries, If I can do a 445x1, a 425x3 is doable and 405x5 multi sets shouldn’t be that hard at all. will shift training back to full squat ramping after I get to 405 quick partials.
* finally got my dsl to work. i will do some jump squats today - 10, 20, 30%RM with some jump drills.
Title: Re: Kingfish
Post by: LBSS on April 05, 2011, 05:25:38 pm
damn, son.  :highfive:
Title: Re: Kingfish
Post by: adarqui on April 05, 2011, 05:35:19 pm
partials=god
Title: Re: Kingfish
Post by: Raptor on April 05, 2011, 05:57:06 pm
It's nice you decided to go with partials and stick with that... now you're starting to see the results and you're getting more beast by the minute
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 07:00:39 pm
^ i was expecting improvements in my SVJ using partials by training my RFD at the jumping angle.. im just surprised that for some reason, the full squat got better too.. i dont think it will apply to everybody, specially those who haven't done a lot of full squats to begin with.

now that i have the partial depth pretty much covered, il add it some volume of barbel jump squats as deloads.
Title: Re: Kingfish
Post by: adarqui on April 05, 2011, 08:40:35 pm
It's nice you decided to go with partials and stick with that... now you're starting to see the results and you're getting more beast by the minute

ya sounds like he's ready to massively change it up though & do some weird shit.

keep improving your partials kingfish, get diesel on em`... oh and jump/sprint.
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 10:55:42 pm
Tue
April 5, 2011

#1 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x2
95 8x2
135 6x2
185 4x2
225 2x2 4x1

Jumps
- SVJ x6

* i was only planning to go up to 135 but it felt so light, did 185 and same thing.. its not cutting it. still got a decent jump using the 225s. did not do too many and burn myself.
* im focusing on maintaining depth and quick transitions.. a carryover from the partial squats and my form and depth was good even for a first workout.
* added a pause after the landing to really feel the stretch on the muscles on the force absorption. feels like my legs what to recoil back the more i pause it.
* will do more jump squats tomorrow if the bar feels heavy for a full squat + partial workout. more partial 365 x4-6 if i feel strong.
Title: Re: Kingfish
Post by: Kingfish on April 05, 2011, 11:00:30 pm
ya sounds like he's ready to massively change it up though & do some weird shit.

keep improving your partials kingfish, get diesel on em`... oh and jump/sprint.

i will aim to get quick partials on 405, but before i add more to 405, il make sure i can full squat it at least x5. its full squat ramping to 455 i guess.
Title: Re: Kingfish
Post by: Kingfish on April 08, 2011, 04:02:06 am
Thur
April 7, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#9 Heavy Partial Squats + Mini Bands
- 365 4x2

* the 455x1 was quick on the rebound and on the way up. legs were pushing strong. upperback got beat. was not able to maintain upright form. legs probably good for another 10-15lb max but no way it would work if the upperback is not up for it.
* the 365x4 + minibands were quick with consistent depth. will skip another day and lift on saturday.
Title: Re: Kingfish
Post by: Kingfish on April 09, 2011, 11:21:03 pm
Sat
April 9, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385x1]

* lower back got stiff after the 135 warmup set. still unrecovered from the heavy 455x1. did not do the planned partials for today. i tried to walk out with the 405x1 but unracking / setup feels weak already. did not even bother bending knees. a failure for sure.
* did 2 sets of bent back goodmorning with just bar to get blood flowing good on lowerback. kept the weight in the upper 2/3 of feet to get the lowerback doing all the work. minimized hamstring pull. felt good. i should be a lot stronger tomorrow if my lowerback recovers well.
Title: Re: Kingfish
Post by: Kingfish on April 10, 2011, 04:00:35 pm
Sun
April 10, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365x1]

#2 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x2

Jumps
- SVJ x4

* lowerback still not fully recovered. will do more jumpsquats so i can still train explosively without really aggravating my back.

Title: Re: Kingfish
Post by: Dreyth on April 11, 2011, 04:56:24 pm
A 475lb squat will put you at 2.5x bw squat @190lbs bw.
 :'(

I'm sure you'll be able to hit it no doubt within a month or two. Or, if you could just lay off the creatine and lose like 5lbs of water, you can hit 465 for a touch over 2.5x bw instead. Crazy.
Title: Re: Kingfish
Post by: Kingfish on April 11, 2011, 11:26:33 pm
^
im already very skinny when i get to 190-192ish. prefer to be at least 192-194. squat weight will come. i really feel that i have enough legs but not enough core to hold the weight in place. upperbody bends on near max singles.

Mon
April 11, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365x1]

#3 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x1
225 2x1, 4x3

Jumps
- SVJ x4

* looks like a repeat of sundays workout. will skip tmrw and give back more time. it is still not 100%, but not really that weak. i was still able to jumpsquat 225s. the walkout/setup for the 365x1 paused rep was not very solid. did not go heavier.
Title: Re: Kingfish
Post by: Kingfish on April 13, 2011, 04:32:20 pm
Wed
April 13, 2011

Squats – Maintenance

[135x8][185x6][225,275x4]

#4 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1, 8x2
185 4x2

Jumps
- SVJ x4

Sprints
- 10/15 yards x8

* lowerback getting better but not yet time to load heavy. i noticed on the 275 warmup set that i was pushing from the front part of the feet alot more.. bodys compensating for a weak pchain. did not even do 325.
Title: Re: Kingfish
Post by: Cloud3205 on April 17, 2011, 02:47:41 am
Hey Kingfish, I was just wondering, do you have some history in regards to the height of your vertical?  I mean, were you ever jumping 25" or anything like that?  I was wondering how long it took you to build your vertical to what it is.
Title: Re: Kingfish
Post by: Kingfish on April 17, 2011, 11:00:07 pm
^ first time i started measuring my vert, i'm at 28-30 RVJ max without any jump specific training.. just playing ball.
the how long  part depends on how long it would take an individual to build stronger legs.

Sun
April 17, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

* im ready for heavy squats and partials again. lower back is healthy. first day after almost a week of no heavy lifting. legs are strong. form is not very solid. i was able to pause rep 385x1 though. it will be a lot better tomorrow. will probably warmup max to 440x1 and do 365 partials. tuesday is jump squats.
Title: Re: Kingfish
Post by: Kingfish on April 19, 2011, 12:02:14 am
Mon
April 18, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#10 Heavy Partial Squats + Mini Bands
- 365 4x1, 7x1, 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8

*  i thought i was really going to be strong but at 425x1, my legs were not very solid on the walkout/setup. eccentric was controlled but the concentric was not fast enough compared to the day i nailed the 455x1. i will fail the 440x1 today. the 405x1 is paused.
* tried to do 365x8 but changed my mind in the middle of the set. i still have to workout tmrw and wed. dont want to get too fatigued.



Title: Re: Kingfish
Post by: Kingfish on April 20, 2011, 12:18:18 am
Tue
April 19, 2011

#5 Jump Squats - Light
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8-10
Title: Re: Kingfish
Post by: Kingfish on April 22, 2011, 12:20:57 pm
Thur
April 21, 2011

Squats – Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 275 8x1
- 325 8x2
- 345 8x2

* back starting to feel stiff from all the heavy partials and jump squat.. decided to do some moderate load / high volume full squats to loosen it up a little.
* did not do any jumping today. just a quick squat workout before i went to work.
Title: Re: Kingfish
Post by: Kingfish on April 23, 2011, 11:16:45 pm
Sat
April 23, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385x1]

* soreness in the hamstring is noticeable. full squats the other day DOMd it good. will do speed drills tomorrow
Title: Re: Kingfish
Post by: Kingfish on April 24, 2011, 04:12:59 pm
Sun
April 24, 2011

Sprints / Jumps
- bball perimeter x8
- hurdles 30" 8x4, 36" 1x4

* some drills and the usual sunday bball pickup games.
Title: Re: Kingfish
Post by: Kingfish on April 25, 2011, 11:40:16 pm
Mon
April 25, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2]

Jumps
- 2 leg hurdles
30" 8x4
36" 8x2

* did not bother lifting heavy. im not confident with my back yet. did more speed work and a couple of bball games.
Title: Re: Kingfish
Post by: Kingfish on April 26, 2011, 11:27:34 pm
Tue
April 26, 2011

Squats – Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x3

* deep tissue massaged my sore lower right spinal erector using a barbell. found a way to lift without letting a sore back hold me back. controlled slow eccentric making sure the back stays upright all the way. downside is almost no bounce assistance from the hole as the speed of decent gets too slow. all warmup reps are paused and the 8 reps had some bounce assistance but not much.
* no jump drills. will do it tomorrow. i could have done 365-385 x8 if nothing is broken.
* will still use the heavy partial squats + bands with less total reps this time. add single leg hurdles and eventually some double leg / single leg bounding. hurdles for warmups feels good.

Title: Re: Kingfish
Post by: Kingfish on April 30, 2011, 12:29:29 am
^ got so much DOMs from the 8 reps.. was not able to do the planned speed workout.

Fri
April 29, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x2

* speed workout tmrw using hurdles
* i was strong in the squats. still trying not to go all out on the eccentric. controlled lowering of the weight just to make sure i really give my lowerback time to recover. it was not stiff today. all warmup sets up to 405 were paused.


Title: Re: Kingfish
Post by: Kingfish on May 01, 2011, 04:56:50 pm
Sun
May 1, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#11 Heavy Partial Squats + Mini Bands
- 365 4x4

Hurdles
Double Leg
- 30" 8x2
- 36" 8x2
Single Leg
- 16" 8x2

- sunday bball games also.
- im back on the partials squats with mini bands. it felt good. back was solid. did not do too many reps and risk breaking something. could have done 385 x4 but decided to save it for the next partial workout.
- double leg hurdles getting better. a few more of these and il up it to 42". first time going singles in preparation for bounding. i suck. cant believe i can jump squat 225lbs but struggled doing consecutive low single leg hurdles. bad reps had my knees caving in without control. i was trying to do consecutive jumps but on some reps, the jump doesn't happen because the absorption is really bad. need to do more of these also.
- the x8 full squats ive been doing a lot lately to unstiff myself is giving me some serious cardio / conditioning workout. first time in months that im not 190lb. took my weight after the workout at 188lbs. i dont feel weak so that should be ok. i still prefer to be in the low 190s.. will build up squat again using x8 reps and some serious protein overloads.
 


Title: Re: Kingfish
Post by: Girljordan on May 01, 2011, 05:07:20 pm
What does squat maintenance mean?
Title: Re: Kingfish
Post by: Raptor on May 01, 2011, 05:54:15 pm
What does squat maintenance mean?

It means exactly that.
Title: Re: Kingfish
Post by: Kingfish on May 02, 2011, 11:20:37 pm
Hurdles
Single Leg
- 16" 8x2 no-pause but had to pause / gather on some reps
- 16" 12x3 2-step
Double Leg
- 36" 8x4 2-step

SVJ
- x2 top of foam 37-38" max

* will do more repetitions using low/moderate impacts with 2-step singe leg hurdles. build up to no-step then raise the hurdles or go for distance. might try doing single leg 2-step hurdles as part of warmups. double leg stays as it is. need to focus on single legs cause im very weak on those.
* had to do 2-step also on the double leg. im weak today - DOMd from yesterdays squats. quads/glutes are sore. SVJ is not so bad. lower BW at 188 might have helped.
Title: Re: Kingfish
Post by: Kingfish on May 04, 2011, 12:45:05 am
Tue
May 3, 2011

Squats – Maintenance + Heavy RM attempts
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]
- 365 x6

#13 Heavy Partial Squats + Mini Bands
- 385 2x4

* did the partials after the warmup singles. 365 full squat for loosening up. form was not very smooth for the full squat coming from sets of heavy partials. i was slowing down more on the 1/2 squat depth even though i know im going for full. could have made 365x8 but didn't want to push too much specially coming from heavy singles.
* will do hurdle drills tomorrow. singles and some double but more on singles.
* my back can probably take another 10-15lb for 465-470 max but that will really round up the upper/mid back. legs have no problem with the weight. took vid even on a busy tuesday morning. i will not be able to lift 455 anytime soon because i plan to hit the x8 with 365-385.. those will take me to fatigue mode.

440x1, 455x1 BW 188lb
http://www.youtube.com/watch?v=FM4eSAmTQMw
Title: Re: Kingfish
Post by: Kingfish on May 04, 2011, 03:47:11 pm
Wed
May 4, 2011

Hurdles
Single Leg 16"
- 12x6 1 step with opposite leg
- 12x2 1 step with same leg (mini hop before the next jump)
- 12x4 continuous. no missed rep.

* more workouts like this to iron out the form before i increase the intensity either using higher hurdles or longer distance between them. did not do the double leg. might burn out too soon. 12 reps done using 6 hurdles.. so a few seconds of rest after 6 reps. got 48 total reps of continuous single legs.. i might not be as weak as i thought. those marathon of single leg jump rope line drills must have improved something.

Title: Re: Kingfish
Post by: Kingfish on May 07, 2011, 05:02:00 pm
Sat
May 7, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups
- 12x6 continuous.

* all full squat warmup reps are paused. not bad for 2 day rest. 325x6 was to get some more form going. it was not as easy compared to when i do back to back squat workouts. no back stiffness even after some heavy singles last workout. its really the high volume heavy partials that got me.
* also, i noticed that i get wobbly / unsolid on the unracking and setup on heavy reps not entirely due to the back stiffness i had a week ago - the nike romaleos are very sticky that i had to lift my foot to step backwards, in the ironworks - i only slide my feet backwards without really putting all weight to a single leg.
* single leg hurdles are improving. will probably increase intensity a bit next workout by increasing distance between hurdles. im getting the plyo bouncy feeling back, even only after a few workouts with the single leg hurdles.
* did the unconventional squats as warmups then explosive work afterwards.   



Title: Re: Kingfish
Post by: Kingfish on May 08, 2011, 04:38:42 pm
Sat
May 8, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

#14 Heavy Partial Squats + Mini Bands
- 385 4x2

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x2 continuous - (1step apart)
- 3x4 continuous - (2step apart)

* felt really strong today on the squat warmups. all paused reps. since the 405 felt easy, tried doing 425x1 paused. got a few inches up until about a little above parallel and then weight refused to go up anymore. did not even try to resist when it slowed down.. just gave up and let the pins catch it :P.
* increased heavy partials from 385 x2 to x4 reps. stopped at 2 sets. i really have to get my setup right.. when im using the minibands, on some sets, im not standing centered to the bands forcing my back to get pulled backwards a little. not good when im using a heavy weight. 
* 3 continuous reps on 16" single leg hurdles that are 2 step apart is the max i could get before my leg shut down. ground contact time is not the best also. have lots to improve but im seeing some improvement in stiffness already.
 
Title: Re: Kingfish
Post by: Kingfish on May 09, 2011, 04:17:37 pm
Squat - Extreme Depth: Unsafe and Unfair

Mark Rippetoe, coauthor of Starting Strength: Basic Barbell Training and competitive powerlifter from 1978 to 1988, has noted in the context of “ass to grass” squats, “Squat depth is critically important but so is correct form. ATG-level depth most usually requires that the lumbar muscles relax the lordosis and that the hamstrings relax before extreme depth can be reached. It doesn’t sound like a good idea to me that anything be relaxed in a deep squat, [because] doing this kills your good controlled rebound out of the bottom and risks your intervertebral discs.”

...intervertebral discs are fine  :headbang:  :headbang: :headbang:
(http://i14.photobucket.com/albums/a307/robertodimaano/207-2.jpg)



Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!

KF your heels seem to be elevated in that pic...

deep squats with extremely rounded lower backs...
(http://www.performancemenu.com/daily/images/101024-aimeeBS.jpg)
(http://www.performancemenu.com/daily/images/101206-ggBS.jpg)
(http://www.performancemenu.com/daily/images/110330-aimeeBS.jpg)
(https://lh6.googleusercontent.com/-KaUN8BzaFiM/TXl4VJVkbzI/AAAAAAAAASw/yz4I9yUFxIw/idalberto-arranda-squat.jpg)
(http://i.imgur.com/Eo8NV.jpg)
(http://i.imgur.com/mjpfK.jpg)
(http://i.imgur.com/171DI.jpg)
Title: Re: Kingfish
Post by: steven-miller on May 09, 2011, 05:31:19 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.
Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 05:44:14 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!
Title: Re: Kingfish
Post by: steven-miller on May 09, 2011, 06:00:47 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.
Title: Re: Kingfish
Post by: DamienZ on May 09, 2011, 06:25:47 pm
Mark Rippetoe is a fucking idiot!


Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.

i can't see where he says these things (most people, not flexible enough, most are not equipped to do them right away, and so on...) in the quoted text!
Title: Re: Kingfish
Post by: Dreyth on May 09, 2011, 06:49:45 pm
He says very deep depth usually requires hamstrings and back to relax. If they relax, it's bad. If they relax = squatter is unequipped.
In the case that they don't relax = squatter is well equipped. Squat deep.

Title: Re: Kingfish
Post by: Kingfish on May 09, 2011, 11:08:09 pm
Mon
May 9, 2011

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x4 continuous - (1step apart)
- 4x4 continuous - (2step apart)

Jumps
- SVJ 2 hand rim grabs x4

* increased from 3 hurdles to 4 doing single leg 2-step wide hops. absorption was good. GCT still needs to be faster.
* pick up bball game also.
Title: Re: Kingfish
Post by: Kingfish on May 11, 2011, 12:28:12 am
Tue
May 10, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Partial Squats + Mini Bands
- 385 4x3

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x8 continuous - (1step apart)

Single leg Jog
- bball length x 2 - cooldown

* all full squat warmup reps are paused up to 405. was trying to see if i can do 440x1 consistently. the 425x1 was ok but i did not feel very strong. stopped at 425.
* the partial squats + minibands will stay at 385 (425 at top). if i get 440x1 consistently on the full squat warmup, ill move the partial to 405 (445 with bands on top). added only 1 set for a total of 3sets of 4reps. slowly adding intensity without doing too much too soon. i could have done 6x6sets if i wanted to but il probably get my back stiff and broken again. will do 4x4 next time. slow progress without hurting anything is good.
* up'd the volume on the single leg hurdles from 4 to 8 sets of 12. getting better every workout. got better hops by focusing also on quickly pushing foot downwards after the hop. still nothing feels beat or hurting from all the single leg drills im doing. getting some tightness in the lower front calve area and thats about it. will see if this high volume does something different.
* did some single leg jog using bball court.
Title: Re: Kingfish
Post by: Kingfish on May 13, 2011, 11:24:58 pm
Fri
May 13, 2011

Squats – Maintenance + Volume
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x1
- 365 6x2
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x6 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* did light (70-80%) volume work on full squats but did not do too many reps on 365 because im focusing more on speed/explosive work. cannot be fatigued by doing volumes for hyperthrophy strength work. the 365x6 reps was not hard at all. 1 breath between reps. that is a very fast tempo compared to how i usually lift. it would have been very challenging to do x8 on 365 after 2 days of no-squat. 365x8 would be easiest after i do a day of just paused singles to get the form going again.
* im getting strong enough on the single leg hurdles to actually figure out where im weak at. i was able to jump with a more upright torso/form, really giving all the force absorption to the knees/ankles. right knee collapses a bit after a few reps.
Title: Re: Kingfish
Post by: Kingfish on May 15, 2011, 08:36:14 pm
Sun
May 15, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

 
Title: Re: Kingfish
Post by: Kingfish on May 16, 2011, 11:51:40 pm
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.
Title: Re: Kingfish
Post by: tychver on May 17, 2011, 03:15:17 am
Do you have Romaelos now?
Title: Re: Kingfish
Post by: Kingfish on May 17, 2011, 06:43:53 am
^ yes. had them since feb of this year. fits more snug (like kobe5) and is a taller shoe. prefer the ironworks cause the nikes are too sticky, cant slide them back during the step back on squat.
Title: Re: Kingfish
Post by: steven-miller on May 17, 2011, 07:11:00 am
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

That's absolutely sick man! Are these your first 40s? Beastly work either way.
Title: Re: Kingfish
Post by: Raptor on May 17, 2011, 07:18:35 am
Like Kingfish wasn't a beast already, he's starting to get close or even hit his 40 SVJ goal.

WE DEMAND VIDEOS!
Title: Re: Kingfish
Post by: Kingfish on May 17, 2011, 07:42:13 am
il bring vertec and camera today. if i already missed my peak yesterday.. i dont care. il take vids after i do my heavy squats. i jump higher after lifting heavy anyway.

Title: Re: Kingfish
Post by: ARowe on May 17, 2011, 11:34:10 am
congrats on 40 man

looking forward to vid
Title: Re: Kingfish
Post by: Kingfish on May 18, 2011, 12:17:07 am
Tue
May 17, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#16 Heavy Partial Squats + Mini Bands
- 325x8
- 345x6
- 365 4x2
- 385 2x1,4x2

* brought the jump tested to gym. did not even have space to use it. too many gym rats everywhere. bball court was saved for the badminton crew..did not even do my double hand SVJ rim grabs. i just spent my time in the cage. nobody bothers me there.
* did 385+bands x2 after the full squat warmups and form sucked. got lost on depth and explosive concentric was a mess. had a good idea to warmup for partials too. the 325x8 felt good. depth and form is spot on. took it from there and when i got to 385 again, it was a lot better. did not do 405+bands because i did not get 440 today.
* the 425x1 was not paused. form was strong but the concentric was not fast enough. did not add more weight to 440/455. stopped at 425.
* compared to last weeks volume full squats with 345-365x 6-8 reps, these volume partials have localized effect to the lower quads and glutes. the full squats just hurts everything evenly. upper knee muscles are stiff/bloated after workout compared to the rest of the legs. not bad at all

Title: Re: Kingfish
Post by: Kingfish on May 20, 2011, 11:09:24 pm
Fri
May 20, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#17 Heavy Partial Squats + Mini Bands
- 325 6x2
- 345 6x2
- 365 4x2
- 385 4x2, 2x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

* 2 day full rest and i was able to paused full squat up to 405, and single a 425. it was heavy and definetely no 440lb today, but im improving. im usually already struggling with 385/405 coming out of 2 days of de-training. this is good progress.
* the partial squats are also feeling good. i was able to accelerate the eccentric a bit even with the 385. did 4 reps until i felt no more explosion.. stopped at 2 reps. IMO, i might be better off doing just 2 reps on 385 but really getting good explosion, if the 4 reps will get me beat the following day - il stop at 2.

Took pic in the morning 052111 - 188lb 8.4%BF caliper. not as good as darqui with lighting effects. im leaner than it looks.
yoked eating musclemilk  :P

(http://i14.photobucket.com/albums/a307/robertodimaano/052111-188lb-2.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/052111188lb.jpg)
Title: Re: Kingfish
Post by: Kingfish on May 22, 2011, 05:41:38 pm
Sun
May 22, 2011

Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#18 Heavy Partial Squats + Mini Bands
- 325 6x4

SVJ Jump Test
- 36" x6

* all warmup full squats were paused. could have done 425 but decided not to lift too heavy so i can do good jump tests either today or preferably on monday. i jump best on mondays.. but still get respectable jumps on sundays after bball pick up games.
* i was jumping lower than i thought - i measured the rim with my jump tester. appears to be 1" lower. see pic.
* did explosive partials as warmup to the jump tests. no pick up bball game for me. gym was almost empty, probably due to the long holiday weekend.
* did some legit repeatable 36" SVJs but thats max for today. i could gain another 1-2" if i just played bball with some crowd watching as i jump. today is a non-motivated jump test. thats my excuse.  :P
* the ballistic 325s + bands were really quick and i really pulled down the bar on the decent accelerating it more.
* will do jump test again next tues. i should do a lot better than 36s. i was already at 38-39 at one point. i jump best on mondays. thats my cycle, so tuedays should be 38s at least. if i suck again, thats probably because i should be testing on mondays.

Pic of Jump Tester next to rim. i might have dropped it a bit from all the rim pull up i was doing. this rim was 10ft last time i measured it.

(http://i14.photobucket.com/albums/a307/robertodimaano/Picture530.jpg)

SVJ Test - 36"
lowest vane at 120"
Standing Reach = 92"
touch lowest vane = 28"
12 Black, 12 Red. 1" apart
Highest Black Vane = (132") 28"+12" SVJ = 40
http://www.youtube.com/watch?v=Is6e4A8orMo

(http://i14.photobucket.com/albums/a307/robertodimaano/05221136.jpg)


Title: Re: Kingfish
Post by: ARowe on May 22, 2011, 07:00:45 pm
why don't you do verts before you squat? If I did them after they would be significantly lower.
Title: Re: Kingfish
Post by: Kingfish on May 22, 2011, 07:39:26 pm
^ thats how ive always done it. full squats to get legs firing nicely. thats all i do also.. squats and jumps  :uhhhfacepalm:
Title: Re: Kingfish
Post by: Kingfish on May 24, 2011, 12:38:53 am
Mon
May 23, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x3 continuous, 2 step apart

* pick up game and some hurdle drills. no jump test. legs feel heavy from the squats yesterday. BW at morning is 187. will add more carbs to maintain 188lbs. 455@186 is 2.5BW, but i ill see if i can still lift that thing with another 1-2lb less BW. i dont feel weak at all at sub 190s.
* will do some max partial squats tmrw. plan is 365,385,405,425,440,455. will see how it feels first before i lift anything over 455. then will use 475,495 x1-2 until i get good at those weights. target is 495x4-6 with good form.
Title: Re: Kingfish
Post by: Kingfish on May 25, 2011, 12:11:26 am
Tue
May 24, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#1 Heavy Partial Squats - max / supra max
- 325 + miniband x4 warmup
- 345,365,385,405,425,440,455x2
- 475x1

* i was 188 at gym, 186 empty weight. was not expecting the paused full squat warmups to be easy. the 405 was not heavy. could have attempted 425 paused again but saved the effort for the heavy partials. the 425 was fast also. hell.. go for it. 440 and 455 were still explosive. better than the last time i did them, even with 2lb less BW. im getting better at max singles.
* 455 was quick after the rebound, i did not even bounce that much. concentrated on slowing down the bar towards the hole and keeping the back upright. explosion from bottom got me to 1/2 squat depth quick and then the mid back caved it again.. lost a good deal of upward momentum because the force "leaked" from the unstable mid back. forced it up even with a shitty form like last time. i did see some improvement in the speed from the bottom compared to last time.
* first day of max/supra max partial squats. had to use the minibands for the 325 because its not heavy enough to stick to my back after i explode upward. did not force too much upward momentum on the 345. just something to warm up with the 1/2 depth.
* doubles all the way to 455. could have done 4 reps on 455 if i was really going for it. took it easy for the first day. did a single on 105%RM - 475 and it was not really a grinder. i just had to really slow down making sure that my back doesn't cave in. quads were still strong but i had a feeling that i was a heavy rep away from cramps.. i ended the day there.
* i might set a workout just for partials alone. this is too much heavy volume for 1 day. will warmup with halfs also and see how it works.
* the half squats with max/supra max weight might be a good way to strengthen my midback so it can hold its own when i do heavy full squats. 365-385x 6-8 is enough volume to get more mass in my legs eventually getting to 405x6-8. i should be at 475-495x1 by then. thats probably a realistic target for Dec 2011.


Title: Re: Kingfish
Post by: LBSS on May 25, 2011, 10:05:38 am
495 = ten plates. go get it.  :strong:
Title: Re: Kingfish
Post by: Kingfish on May 25, 2011, 10:31:10 am
^ 495 is ~ 110%RM on full squats.

yes i will use it eventually. il give myself 6-8 workouts using 455-475 max to get the form going first. its not a matter of being able to lift it. i would like to use it with good form so i can benefit from the supramax weight.

315 looks very skinny coming from 455 +  ;D
Title: Re: Kingfish
Post by: LBSS on May 25, 2011, 10:35:28 am
well, i meant, hopefully, by december, it'll be 100%RM, not supra. never mind.

anyway, strong stuff.
Title: Re: Kingfish
Post by: Kingfish on May 26, 2011, 01:03:39 am
Wed
May 25, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Sprints
- 10yrd 4x2

SVJ
- max touch on foam 37-38" x4

* pick up bball game also after the drills, then SVJ test using the foam marker on the board. repeated 37-38s. i would have said 38-39 but measuring the rim last time.. im -1" off.
* i took a week off from work for an out of town thing. i did not get my afternoon nap (i work night shirts). i was ok after a few black coffee but still felt "jet lagged" afterwards.
* will do some more heavy half squats tmrw. plan is full paused squat warmup up to 325x2, then 325x4 halfs and take it from there. will max at 455x2 if i feel good, or just stay with 405x2-4 if i feel fatigued.
Title: Re: Kingfish
Post by: Kingfish on May 26, 2011, 02:16:59 pm
Thur
May 26, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#2 Heavy Partial Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3 sets
- 325x4 full squat back up set

* stopped at 3rd set of 455. was trying to see if doing more sets will get the form going. the 2nd set of 455 felt better than the first, but rep 2 of 3rd set was difficult for the back. i had to put a lot more effort to keep form solid. stopped there. did vids for depth check.
* 2 reps at 455 was max for today. i will still be able to lift 3-4 reps but depth will be compromised. 2 reps at 1/2 depth is max for today. need to do more of these heavy 455s to get stronger at that depth.
* camera angle is not consistent and the foam i used was even sagging on the 3rd vid. had to rotate pic a bit.
* was aiming to bend knees to 90 degrees.

(http://i14.photobucket.com/albums/a307/robertodimaano/halfsquatsdepthcheck.jpg)

half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y
Title: Re: Kingfish
Post by: Kingfish on May 30, 2011, 01:51:49 pm
Mon
May 30, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 325x4
- 345x4
- 365x2

* 3 days off due to vacation. was planning on doing squat workout yesterday but didn't have time. i was worried that ill be de-trained/weak after 3 days off because thats how its usually is. 405x1 paused today was easy. 425x1 was not really a struggle. speed of concentric is good but not explosive enough for me to get a 440/455.
* still happy to get repeatable 425s even at a sub 190lb BW. i usually stop at 345 for maintenance workouts and not get into 80%RM - 365.. but i just did doubles for more full squat repetition.
* tmrw is hopefully another heavy half squat workout if i can still be strong/fresh after a long drive. 455x2 milti sets.
Title: Re: Kingfish
Post by: Kingfish on May 31, 2011, 05:12:00 am
Mon
May 30, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#3 Heavy Half Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x1, 1x1
- 325x4 full squat back up set

* will have a long drive tmrw. decided to do another workout before midnight the same day. 15-16hr from the previous lifts. i was not at my best but the workout was not bad at all. the sleep in between workouts really helps a lot. not even a nap in between today.
* half squat depth and form was good. half depth maintained even with 455. i just felt tired on the 2nd set. the transition speed was slow. im not happy with it so i stopped there. not close to a failure but with max weight, i would not even try to lift something if i knew i would not make the rep fast enough. repping too close to a failure where form might break down is out of the question.
Title: Re: Kingfish
Post by: Kingfish on June 04, 2011, 03:21:55 am
Fri
Jun 3, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#4 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3
- 475 2x1
- 495 2x3

* 2 days rest after the tueday early morning squat workout. felt strong and well recovered. was planning on multi sets of 455 doubles (100%RM Full Squat).  after 3 sets, i was still explosive. decided to go heavier. the 475 was still explosive - i did 2 reps. max at 475 (105%RM) was single only from last time.
* went heavier - 495 (110%) for the first time and it was still not that heavy. did doubles - form was solid / half squat depth was still maintained. even if it did not feel very heavy on the back. the weight really shows that it is supra max when i was doing my walkout. had to really focus on keeping my feet under my shoulders. small steps back, slow and controlled movements. i almost tilted the squat rack forward after i unloaded it at one set.
* did 3 sets of doubles for 495. i should have taken a depth check vid. i was very strong considering its the first time i used 495. i know i was going half squat low because i was looking at the mirror. vid depth check would have been a lot better.
* i was 185.5 in the morning. im getting really lean. i dont eat much if its not my cooking.  5 days out of town = 1lb drop. i still ate a lot of whey to minimize muscle mass loss.
* plan for sat / sun is light full squat with some volume, 325/345 4-6 reps + heavy half squat singles as deloads + jump drills. i ran out of time today to do my jumps because i have work at 7pm. kept rest at 8-12mins between heavy half squat sets. form was still solid after 3sets of 495 doubles. could have done 4-6sets if i had time.

110%RM = 495lb Half Squat. vid next time. weight looks BOSS
(http://i14.photobucket.com/albums/a307/robertodimaano/495halfsquat.jpg)
Title: Re: Kingfish
Post by: Raptor on June 04, 2011, 05:55:26 am
WTF? :ninja:

225 kg? :ninja:
Title: Re: Kingfish
Post by: allstar09 on June 04, 2011, 09:07:17 pm
Holy shyte  :o
Title: Re: Kingfish
Post by: Kingfish on June 05, 2011, 05:27:42 pm
Sun
Jun 5, 2011

Full Squats – Paused. Warmups
[135x8][185x6][225,275x4][325x2]

#5 Heavy Half Squats - 110%RM
- 325x4
- 345,365,385,405,425,440,455,475x2
- 495 2x1, 1x1

Jump Squats - Light
- 55 x6
- 95 x4

SVJ
- 37" x2

* did some light jump squats with 10-20%RM as wamrups to some SVJs. sunday pickup ball game also. on the 2nd SVJ, my quads locked so hard that any more jumps will get me cramps.. or that's how it felt like.
* 2nd set of 495 - lower back was not as solid. stopped at rep 1. was not really planning on doing a lot. just did them 2 days ago.
* more single leg hurdles tmrw.
* BW in the mid-low 180s this is the leanest ive been while still lifting the same weights as when i was 192-194ish. not bad at all.
495@184 = ~2.7BW half squat. 455@184 = 2.47BW Full squat. will continue this peaking/max weight doubles but will really pay attention to joint fatigue. 495x2 half squat is a LOT easier overall than multi full squat sets of 365x8 IMO, but the ligament loading overload is really noticeable on the half squats.
* bball game speed + start/stop agility felt really strong. must be the single hurdle effect + weight loss.

495x2
http://www.youtube.com/watch?v=3e4cfvReJMU

depth check - rep 1 seems a little high for a 90° squat
(http://i14.photobucket.com/albums/a307/robertodimaano/depthcheck495doubles.jpg)

weight check
(http://i14.photobucket.com/albums/a307/robertodimaano/Picture539.jpg)



 




Title: Re: Kingfish
Post by: Kingfish on June 06, 2011, 10:36:29 pm
Mon
Jun 6, 2011

Jump Squats - Light
- 55 4x2
- 95 4x4

SVJ
- 37-38" x2

* pick up game as warmup to the SVJs, getting to repeatable high 30s now. will do some full squat maintenance tmrw and some light half squats too if i feel like it.
* was planning on doing single leg hurdles but my quads are still beat from the heavy halfs.. took it easy and just did light jump squats.
* BW in the morning is 182lb. i better be able to pause rep 405 tmrw and at least single 425. that would be really good. if the concentric on heavy sets is explosive, il try 440/455 again. 182lb BW puts 2BW at 365. that is not heavy at all. :)
Title: Re: Kingfish
Post by: Kingfish on June 07, 2011, 06:12:22 pm
Tue
Jun 7, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1][455x0]
- 345x6

Jump Squats - Light + Volume
- 55 8x4 with reset, 8x1 continuous

* BW now in the low 180s. dead 180 empty weight in the morning. 182 at gym. supra max half squat effect felt good on the heavy sets. paused up to 405. all reps felt strong. 425 was explosive and that gave me the idea of 440-455. 440 was also so strong. probably one of the best 440x1 ive done even at this twig of a weight. i had no idea i would fail 455 judging by how 440 was done.
* walk out and eccentric on 455 was solid. the weight did not feel heavy at all. i failed cause my quads ran out of juice. the initial 3-4" out of the hole is probably more from the recoil.. then quads should have taken over. did not happen. got pinned nicely. i took vid thinking that this would be the most awesome 455x1 il do even at this low weight because i just repd 440 easily.
* no quads = no heavy half squats today. that will bury me into overtraining/fatigue. decided to do jump squats instead with 10%RM. its still a half squat depth so training to be explosive in that ammortization depth is still there. need to develop the "skill" of turning it all on at the depth. what better way (right now) to do it than high reps jump squats.
* 30%RM half squat jump squat + full squats seems to be a good combo (been doing that all these years).. but the supra max half squat effect on the full squat heavy singles is also good.

455x1 fail.
http://www.youtube.com/watch?v=dh8xsCm1TPY
Title: Re: Kingfish
Post by: LBSS on June 07, 2011, 06:14:12 pm
front squats for quad development?
Title: Re: Kingfish
Post by: Kingfish on June 07, 2011, 06:19:18 pm
^ yes.. but front squats get my collar bone dirty. prefer to have the black squat mark on my back.  :P
Title: Re: Kingfish
Post by: LBSS on June 08, 2011, 09:58:53 am
^ yes.. but front squats get my collar bone dirty. prefer to have the black squat mark on my back.  :P

lol. just wear black, pansy.  ;D
Title: Re: Kingfish
Post by: Kingfish on June 11, 2011, 12:30:05 am
Fri
Jun 10, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 345x4

Jump Squats - Light + Volume
- 55 12x2
- 95 8x2, 12x2, 16x2

SVJ
- 2-hand dunk x4

* paused reps on all full squat warmups. the 405 paused was not so bad. i made an explosive dead start push from the bottom but my legs were still not completely recovered. slowed down midway and it turned into a slow concentric. was not going to fail it, back was solid. did not do 425 which most likely will push me into a more fatigued state.
* the back up 75%RM set felt heavy. usually aim for x6 but x4 will do for today.
* did not do any further heavy lifting and decided to do jump squats. high repetition with light weights. 10% for warmup and 20% for worksets. will use 30% next time.
* i was still jumping good up to 14 reps but stopped at 16 reps because i was starting to tire out. these were rhytmic jump squats focusing on quick transitions, silent landings and near max jump height. glutes, quads, calves and ankles were really worked out.
* will cycle between heavy half squats and jump squats, or probably do some form of waveloading again while maintaining my max full squat.  i did two hand dunk x4 from standstill today after a single pickup game as wamrup. will try to do 30% jump squat tomorrow with low reps and test jump on sunday. i was already at 38-39ish today but no vid to show again.
Title: Re: Kingfish
Post by: Kingfish on June 12, 2011, 04:37:01 pm
Sun
Jun 12, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 8x2, 12x2
- 135 6x2
- 95 8x1

* no heavy lifting today. skipped workout yesterday because i did not recover well from the volume of jump squats. did some more jump squats today and did max at 30%RM waveloaded with 20% but with less volume. jump squats felt good, landings were silent.
* sunday pickup game. 


Title: Re: Kingfish
Post by: Kingfish on June 13, 2011, 10:58:28 pm
Mon
Jun 13, 2011

Jump Squats - Waveloaded 20/30%RM
- 55 8x2
- 95 6x2
- 135 4x1
- 95 6x2

SVJ
- 38" x6

* last squat workout (was weak) on fri. 2 days rest with jump squats in between for speed/plyos. did jump test today. did repeatable 38s but did not get any higher today.
* will do full paused full squat ramping tomorrow up to 425, 440/455 if strong enough as warmups/maintenance.. then go heavy half squats. might also do some back up squat jumps with 10-20% if i feel like it.
* happy that at least i got my estat 38" SVJ on vid this time. did multiple 38s and stopped when i got 37x1. did not really want to burn out before a heavy squat workout tomorrow. i've gotten 39s and probably a once in a while 40 but those are not something i can come up with easily. need more strength in the half squat transition depth..
* i have vid of the repeated 38s in one vid but got my co-worker in it. i've split the vids so i dont get in trouble.

38x2.
http://www.youtube.com/watch?v=9JumuOTaezA

(http://i14.photobucket.com/albums/a307/robertodimaano/38SVJ2nd061311.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/SVJ061311.jpg)

another set of 38.
(http://i14.photobucket.com/albums/a307/robertodimaano/almost39.jpg)

Title: Re: Kingfish
Post by: Kingfish on June 15, 2011, 01:01:03 am
Tue
Jun 14, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425,440x1]

#6 Heavy Half Squats - 110%RM Waveloaded
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2
- 425 2x2

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x4

SVJ
- double hand rim grabs + chins x4

* all paused reps full squat warmup to 405. 425x1 was solid. weight felt light on the back and good explosion from the hole. did not expect to lift 440x1 so badly. i exploded from the hole. got up to 1/2 squat depth.. and the mid back gave out. energy leaked and the rest of the concentric was a crawl. momentum came close to a stop at 1/2 squat on the way up, and i stupidly pushed the weight up slowly. not a good idea. should have dropped it. did not really exhausted my legs. just got me overall beat up a lot more than needed.
*all half squats were consistent in depth up to 475. the 495 was not as deep. i did better depth with this weight last time. decided to just use the top set of 495 as a waveload to 425. depth on 425 was spot on. back to 495 and it was high again. if this happened again, it would be wiser just to use a max weight were i can still hit proper depth, and do a slightly lighter set to really get a good ammortization speed while still using a heavy weight.
* did some jump squats again and it felt good. the resistance that my legs were exerting on the landings were very smooth and "loose", and then an abrupt explosive stop at the 1/2 depth. basically, the speed of eccentric was good, reversal was explosive.. jumps were silent. only upper 2/3 of foot was in contact with the ground. did not use 135 (30%) because i might be doing too much for a day. might do it tomorrow if i recover well.
* BW at gym is 182 and 180 in the morning. 425x1 is a repeatable max weight for maintenance. i might just stop there next time. repeatable 2.36BW full squat is not bad at all. 440 is ~ 2.44BW but that weight is not always guaranteed. it messes up with the rest of my SPP training if im not solid enough for that day.
* im not doing my single leg hurdles.. and direct calf work. still have those tools for another time.



Title: Re: Kingfish
Post by: Kingfish on June 16, 2011, 07:26:35 pm
Wed
Jun 15, 2011

Jump Squats - Light + Volume 10/20%RM
- 55 12x2
- 95 8x2

SVJ
- double hand rim grabs x6

* pick up game after some light jump squats, then SVJs after a getting warmed up. did x8 on the seated calf machine just to get it started.
* will get good recovery, skip thursday and do some more jump squats on friday. my lowerback is sore from the 440x1. did not really lowered my jumps. i was still getting high 30s.

 
Title: Re: Kingfish
Post by: Kingfish on June 17, 2011, 11:26:54 pm
Fri
Jun 17, 2011

Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1][425x0]

Jump Squats - 10/20/30%RM
- 55 12x2
- 95 8x4
- 135 6x2, 8x1

* 1 day full rest. legs were strong on the warmup paused full squats. 405 was also solid. did not do a paused 425 but i was just not recovered enough even for 425x1. the concentric out of the hole was good but it slowed down too much. could have had the lift if i crawled it up slowly but decided to just drop it and save the beating.
* jump squats are getting better and better. plan is to load up to 225 (50%) for a double and waveload it with 135. jump with 135 with the same speed and control as im doing with 95 right now.  target is fast 135 x8-12 jump squats.
Title: Re: Kingfish
Post by: Kingfish on June 19, 2011, 04:02:52 pm
Sun
Jun 19, 2011

Jump Squats - 10/20%RM Waveloaded
- 55 8x1, 12x2, 12x4, 8x1
- 95 8x4

SVJ
- 37-38" x4

* legs still not ready for heavy full squats. did more speed / plyo work. will do more jump squats + bball game tmrw, then full squats + heavy halfs on tuesday.
* maintaining 182BW at gym. 180 in the morning. if i get a 455x1 on tuesday at this weight, thats an exact 2.5BW squat. that would be nice ;D






Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 01:00:22 am
Mon
Jun 20, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 10/20%RM Waveloaded
- 55 12x2, 8x2
- 95 8x2

SVJ
- 40x2, 38-39 x4

* paused 405 was good. i hesitated doing 425. could have had it but could have burned out also. 440/455 is not going to happen right now. the high volume of jump squats are really adding to my fatigue. still happy to get repeatable and easy paused 405s. stopped there and did my jump squats. no heavy halfs. my legs don't feel very strong for lifting very heavy weights. it just feel like my legs would benefit more from speed training right now. they feel "loose"
* after the wave loaded jump squats.. i did a single pick up game.. and then SVJ.. and the awesome happened.. repeatedly..yes.. 40x2 and some very high 30s. too bad i had no idea i would be this good today.. no vid. will do it next week. hopefully i dont mess up with my fatigue. my goal is repeatable 40s.. so unless i can do them whenever i want, my goal is not yet met.
* my SVJ really improved lately because of the 10/20/30% jump squats. just because ive been doing more of them than the supra max half squats. if i count the submax half squats.. then yes, ive done a lot of them. and it could be them. i really dont know. i know its not thru shock plyos cause i really dont have them in cycle right now.
* supra max half squats have a very good potentiation effect to the jumps squats. my jumps squats are just silent. force absorption and transition is quick and controlled.

Title: Re: Kingfish
Post by: vag on June 21, 2011, 05:29:59 am
40'' SVJ , that's insane!!!
Mad props kingfish , you're a beast!!!

BTW , you're a baller, a high flyer, a vert training addict , howcome there is no dunk stuff in your journal?

Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 10:06:47 am
^ thanks

taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.
Title: Re: Kingfish
Post by: cowed77 on June 21, 2011, 01:02:58 pm
hahaha.... holy shit.

i dunno why u are so fixed on working that SVJ instead of a RVJ, but damn...

good stuff! 40" SVJ!
 :wowthatwasnutswtf: :wowthatwasnutswtf:
Title: Re: Kingfish
Post by: vag on June 21, 2011, 01:43:47 pm
taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.

Agreed , those 2'' with-without the ball gap are so frustrating when you get ~10'' above , you get so high but you can't dunk unless you can palm the ball easy and tight or you are a lob god like adarqui!
I was talking about dunk talk in general , i never saw a dunk session logged , or mentioning dunks in practice/warmups/games. My bad though, i just saw there is dunk material on your youtube channel.
Anyway , with 40'' you already got that 12'' above rim and from a standstill too, so i guess we'll have awesome footage coming soon!
Keep it up...
Title: Re: Kingfish
Post by: Kingfish on June 21, 2011, 11:15:54 pm
Tue
Jun 21, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1

Jump Squats - Light + Volume 10%RM
- 55 12x2

* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked".  a 12x2 set of 10% jump squat to get some speed to end the workout.

Squat Workout Schedule:
* jump squats / jump drills and bball games not included

May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3

Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 03:47:03 am
Fri
Jun 24, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2

SVJ
- double hand rim grabs x4

* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~  2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.

Title: Re: Kingfish
Post by: Dreyth on June 25, 2011, 04:43:51 pm
Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.
Title: Re: Kingfish
Post by: Girljordan on June 25, 2011, 04:51:53 pm
May I ask what your vert was before training.
Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 05:06:11 pm
Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.

ESPECIALLY if you can get repeatable 40" SVJs.

i see myself trying to up my full squats again.. until my body refuses to get stronger.. or until get sick of it. 5 plates look cool. ;D

May I ask what your vert was before training.

~ 28" from a 3 step approach.
Title: Re: Kingfish
Post by: Kingfish on June 25, 2011, 08:45:09 pm
Sat
Jun 25, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2]

#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2

* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs.  il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.
Title: Re: Kingfish
Post by: Kingfish on June 26, 2011, 04:54:53 pm
Sun
Jun 26, 2011

Jump Squats - Light 10%
- 95 8x3

SVJ
- 38" x6

* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.
Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 01:07:14 am
Mon
Jun 27, 2011

Jump Squats - Light 10% Warmups
- 95 8x1 12x2

SVJ


Calves - Seated Donkey Machine
- 8x2

* bball pick up game and some jump testing at the end. will do some heavy squats tomorrow. not set yet on weather to do high volume of 85-90% full squat, or some more peaking work with supra max half squats.

(http://i14.photobucket.com/albums/a307/robertodimaano/062711SVJ.jpg)
Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 01:52:31 pm
Tue
Jun 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2

* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.


Title: Re: Kingfish
Post by: Kingfish on June 28, 2011, 11:10:42 pm
Tue
Jun 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#11 Heavy Half Squats - 90/94%
- 405 6x2
- 425 4x1

* changed my mind. got a late afternoon nap and decided to complete the speed part of the half squats today, so i can get a full 2 days of rest from heavy lifting. might do some jumps/bball game tmrw if im not very sore.
* i was stronger on the paused full squats warmup this second time. i was only planning on going up to 325x2, then doing all half squat doubles all the way to a working weight of 405. 365/385/405 was a lot easier. 440 full squat is possible. 2 days full rest from heavy squats and i already de-trained a bit. at least i know how to get it back quickly.
* the 405x6 half squat felt really good. first time im actually pulling the weight down to get a faster eccentric speed. should have vid the set for comparison. the 2nd set felt the same way. moved up to 425. did only 1 set of x4 because the 4th rep was not very explosive anymore. reps 1-2 had decent speed, but not as fast as the 405.
Title: Re: Kingfish
Post by: LBSS on June 29, 2011, 12:32:04 am
i meant to say this before, but your CMJ stills are inspiring.  :highfive:
Title: Re: Kingfish
Post by: icravesolefood on July 01, 2011, 01:53:10 pm
Good stuff on here. I'm trying to get that 400 pound atg squat here soon. Looks good man. Keep up the good work.
Title: Re: Kingfish
Post by: Kingfish on July 02, 2011, 07:00:09 am
^  :headbang:

Wed
Jun 29, 2011

Jump Squats - Light / Wamrup
- 95 8x4

SVJ- 38 x4

* pick up bball game for conditioning and speed. was not able to jump or move as quick before because legs are feeling heavy/tired.

Fri
July 1, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#12 Heavy Half Squats / Speed - 90%
- 405 6x2

* warmup full squats felt good. paused 405 was solid, no hessistation and good explosion from rest at bottom. did not go heavier. 425 would be challenging. i feel that the top supra max sets of 495s even if maxed at x2 is still giving my recovery a hard time. i did a squat workout today so i dont de-train to much.
* thought about doing 425-440 x4 with explosive reversals but did not feel very strong. just did some high rep 405s to get form going for a sunday half squat workout.
* the 405 explosive half squats were ok. upper portion of left knee is feeling strained again. not sore, not hurting..it just feels like it was pulled with some excessive force.. like a dropping 405  ;D
* my lowerback is holding its own lately. no soreness even after the 495s last time.


Title: Re: Kingfish
Post by: Kingfish on July 03, 2011, 05:40:16 pm
Sun
July 3, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#13 Heavy Half Squats / Speed - 90%
- 405 6x4

* i was more tired today than last fridays squat. 405x1 paused was a little slow on the concentric. 425x1 would be challenging and definitely no 440/455 today. BW at 180 in the morning, 182 at gym.
* did more 405x6 half squats emphasizing on explosive ammortizations and proper 90° knee bends. will really burn out if i do supra max half squats. my recovery is not strong enough for this pace. need to eat and sleep better.
* did a vid check of depth a explosiveness. on one set, i was really getting explosive reversals on reps 3-4, probably got overconfident and lost some form. leaned forward a bit and lost balance. was able to correct myself and did rep 6. if this was a supra max weight, il probably be broken now. i can handle 405 easily.
* full rest tomorrow, and will try for supra max half squats on tuesday.

405x1 half squats - out of control rep5
http://www.youtube.com/watch?v=jW5x-gbJNqI

Title: Re: Kingfish
Post by: Kingfish on July 05, 2011, 12:22:51 pm
Tue
July 5, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#14 Heavy Half Squats - Supra Max 115%
- 405,425,440,455,475,495 x2
- 525x1
- 425x4

* the paused full squats to 405x1 is typical coming from good rest/recovery. i slept mid day also yesterday.. plenty of sleep, whey protein and cow. it was easy. i would get 425,440x1. 455 depends on how fast i get the 440x1.
* did supra max squats up to 525 (115%RM). i was planning on doing x2. i lowered to get a good 90° depth, but on the way up, i was not able to keep mid back tight. it caved in a bit and that was enough for me to call it quits. legs strong enough for 525x2 or maybe more, but lifting with a collapsed midback is just asking for injury.  i did not hurt anything. just a typical ugly rep. training my torso to stay upright with 525 is a good way of improving my full squats too. il probably get a full 475 or 495x1 without even doing many full squat singles with those weights. 525 supra max singles as potentiation to 385-405 x6-8 full squats is a good combo for later.
* did a back up set of 425x4 for some speed. did not do more sets. i still plan to do some speed drills this afternoon.

update on my supplements:

ive been using a serving 30-45mins before workouts for almost 2 weeks now. got 10 serving bottles for free with my 5lb syntha6...
i had jack3d as preworkout and still have them but NO Xplode just turns my veins into big blood pipes.   :o

enlarged veins = more nutrients to muscles.. etc.. but ive been warned that a lowered blood pressure will tax the heart more because it has to compensate by pumping more blood to maintain balance... thats why i just use the minimum amount (1 serving) and dont use it for non-workout days.. 

my supp stack now:
- creatine monohydrate
- whey - musclemilk / syntha6
- multi vit
- jack3d / no xplode
- black coffee

main diet
- cow + rice
- fish + rice
- ? 32oz x4 H20
- vegetables + fruits
Title: Re: Kingfish
Post by: Raptor on July 05, 2011, 02:40:13 pm
What's up with No Explode... I've heard a lot about it, about enraging you and all that stuff... what does it do?
Title: Re: Kingfish
Post by: Kingfish on July 05, 2011, 10:51:49 pm
^ BSN NO Xplode is a preworkout supplement thats supposed to dilate your nerves so more blood can reach the muscles. it also contains B vits and caffeine for a mental boost.

Tue
July 5, 2011

Jumps
- 10 yr sprints 8x2, 4x2
- Jump squats 55 8x2, 95 8x2
- 2 hand SVJ dunks with volleyball 4-6 x 8sets

* got some good sleep after the morning low rep/high intensity squat workout. did not have a bball pick up game. either i lack the proper warmup / stim from the game, or the morning squat just fatigued me.. i only maxed at 36-37 SVJ this afternoon.
* since i cannot dunk a bball cleanly.. i used a volleyball instead. did 6 reps of multi sets just to get some jump skill will a ball. 


Title: Re: Kingfish
Post by: Raptor on July 06, 2011, 05:05:03 am
So then no explode is more drifted towards bodybuilding where stuff that's in the blood is more important since they train with higher rep ranges, right?
Title: Re: Kingfish
Post by: Kingfish on July 07, 2011, 11:10:14 pm
^ any supplement that aids in getting your muscles bigger/stronger is geared towards general strength training..  its not solely a bbuilding thing.

Thur
July 7, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Half Squats - 93%
- 425 4x3

* hamstrings a little sore from the non-max 10yrd sprints. did not really affect my full squats. i was strong today. could have had 440-455x1 because 385/405 paused felt light and concentric was so smooth. plan was to stop at 405x1 paused and half squat my way up to 495-525. changed my mind and attempted a 425x1 non-paused but 425 never felt this light before.. so i stopped at the bottom for a good 1-1.5sec and blasted the concentric. mid back caved in a little bit halfway up and it slowed down the concentric because energy leaked. it was not so bad that i had to drop the weight. i just felt like getting 425x1 paused today. not bad. 2.36BW paused squat.
* since i probably burned out with that 425x1 idea, i just decided to do 425x4 half squats so i dont fatigue myself too much. will take a full rest day tmrw and do jump drills on saturday.
* was not able to vid my paused full squat.. it would have been nice but i had no idea id be strong today. sucks.
Title: Re: Kingfish
Post by: Kingfish on July 09, 2011, 07:56:12 pm
Sat
July 9, 2011

Jump Squats - Waveloaded 10-20-30%RM
- 55 8x1, 16x1, 8x2
- 95 8x2, 8x2,
- 135 6x1, 8x1

Jumps - SVJ + 3 Step VJ
- volleyball dunks

* still fatigued a bit from the squats from thursday. i should be recovered nicely by tomorrow. thinking about doing a SVJ vertec test vid tomorrow. i jump best on a monday.. either i skip tomorrow or do some very light jump squats + jump drills, pick up game.. then SVJ test.
Title: Re: Kingfish
Post by: D4 on July 10, 2011, 01:35:36 pm
Your 40" SVJ is insane lol.  Just wondering a couple of things.

What's your RVJ?

Also, do you remember what your squat strength and vertical was at when you first started training?
Title: Re: Kingfish
Post by: Kingfish on July 10, 2011, 04:55:03 pm
^ i dont train RVJ, but right now id say a good SVJ +2-3".. max at +4" at one point. vert was in the high 20s when i started and squat strength was up to the high 200s very quickly. took years to get from 315-365.. same as 365-405s..

Sun
July 10, 2011

Jump Squats - Waveloaded Light 10-20%RM
- 55,95 16x1 warmup
- 95/55 wave 8x2 x2

Jumps
- SVJ test 37x4
- volley dunks

* my glutes were sore from yesterdays workout. quads were ok. not stiff. did the jump squats.  a waveload 95/55 is 95x8, remove plates and do 55x8 right away. did it twice today. a pickup game and then vid my SVJ test. i sucked. did more volley SVJ dunks for more jump volume.
Title: Re: Kingfish
Post by: Kingfish on July 12, 2011, 01:04:41 am
Mon
July 11, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#16 Heavy Half Squats - 113%RM
- 425,440,455,475,495,515x2
- 545x0
- 425 4x2
- 440 4x1

Jump Squats - Light 10%RM
- 55 8x2

Jumps
- volley dunks 6x4

* was strong in the full squats warmup after a 3 non-squat days. did not detrain. the 405x1 is getting really easy, i don't even psych myself as much before doing the x1 paused rep. 425x1 paused would have been challenging but i should have gotten it too. sticked to the plan and conserved energy for the supra max half squats.
* the 495x2 is now easy. was planning on doing 525x2 but got stupid and did not add enough plates. i was sure the last time i did the 525x1 - it was very heavy that i had to stop at x1. the 515x2 was controlled and depth was still good. could have gotten 525x2 the way i handled the 515.
* since 515 was not that hard, i loaded 545. the 545x1 was me testing a 3xBW half squat. it did not feel heavy to the back at all. i swallowed enough air to fill my belly and some upper ab space to brace myself. concentrated on keeping my torso as upright as i can.. i was able to control the eccentric and stop the bar at 90° depth.. but thats as much as i can do for now. form broke apart the moment i tried to push up. i did not even struggle keeping the mid back upright because it gave out so fast. i think what happened was - mid back started to cave in.. legs still tried to push up.. but was not able to hold the position.  the weight was just too heavy right now. i probably depleted all my creatine slowing down and stopping 5x45 + 25  :P
* took some whey protein mid workout and moved on to some back up half squat sets of 425x4. the potentiation effect of 545 was strong. i blasted the 425. did 2 sets of that and moved up to 440x4 - which was still explosive. stopped at 1 set so i dont burn out. will now use 440x4 as my explosive sets. i was able to loosen up the drop on 440 now. not bad.
* did some light jump squats and volleyball dunks for speed work. i dont think i will be able to jump any good tomorrow because i might have done too much heavy squats today.

(http://i14.photobucket.com/albums/a307/robertodimaano/071111halfsquatdepthcheck.jpg)

515x2, 545x0
http://www.youtube.com/watch?v=K-pba-vu6qA


Title: Re: Kingfish
Post by: Kingfish on July 13, 2011, 12:53:29 pm
Wed
July 13, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

Jump Squats - Light 10-20%RM
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- Volleyball SVJ dunks 10x2

* i want to play some pick up ball this afternoon so i decided to do my explosive half squats early in the morning.  i was not completely recovered from the heavy monday squat workout, but IMO it shouldn't be so bad because i plan to do explosive halfs up to 440x4 only. i felt tired coming out of the pause on 405x1 and midway up, the bar got heavy. i gave up on the rep. i'm fatigued more that im used too because i rarely fail a paused 405.. skipped the supra max half squats and just did some light jump squats and jump drills.
* will do the pick up ball this afternoon.. probably a set or two of 55|95lb jump squats as warmups. if im fresh enough, il do the explosive 440 half squats on thursday.
* feels bad to get pined by 405. should have just non-paused it.
Title: Re: Kingfish
Post by: Kingfish on July 14, 2011, 12:14:58 am
Wed
July 13, 2011

Jump Squats - Light 10-20%RM
- 55 8x2
- 95|55 8x1/8x1

Jumps
- SVJ double hand dunks 6x6

* my squats sucked this morning due to fatigue. im still not completely recovered but still managed consistent 37-38" SVJs to get clean double hand dunks with a bball. did the dunks after the squat jump warmups and a pick up game.
* noticed that i jump noticeably higher if i really focus on getting down to that 1/2 depth. focusing on very quick amortizations that sacrifice depth also lowers my jump height.
Title: Re: Kingfish
Post by: Kingfish on July 16, 2011, 03:56:16 am
Fri
July 15, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#17 Heavy Half Squats - 113%RM + Explosive 97%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1,5x2

* legs felt recovered and paused full squats were ok. not the strongest but not very weak either. will not get a paused 425 today based on how much effort i had to use to get 405 up.
* did supra max half squats up to 515x2 to potentiate some explosive 440s x4. blasted the first 4 easily on 440. did x5 for 2 more sets just to get more reps going. im getting close to repping 455x4 explosively. will probably start a supra max maintenance at that point and concentrate more on jump drills while giving myself some time-off to recover from the heavy lifting.
Title: Re: Kingfish
Post by: LBSS on July 16, 2011, 06:44:52 pm
somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...
Title: Re: Kingfish
Post by: steven-miller on July 17, 2011, 06:19:13 am
somewhere i have seen a study that found SVJ and CMJ were higher the deeper subjects went, even with loads. bah, can't find it right now, will try to dig it up...

I'd be interested in this study as well! If you can dig it up, plz post it in articles or something. Thx!
Title: Re: Kingfish
Post by: Kingfish on July 17, 2011, 04:48:08 pm
Sun
July 17, 2011

Light Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365x1]

#18 Heavy Half Squats - Explosive 97%
- 365,385,405,425,440x2
- 440 4x3

Jump Squats - Light Warmup + Waveload 10-20%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- SVJ 2 hand dunk with bball x4

* light squat workout after a day rest from fridays heavy lifts - stopped the paused full squat wamrups at 365. and did half squats up to 440s. some light jump squats and the sunday pick up game. did some SVJs after the same. barely got above the rim. would have been clean 2 hand SVJ dunks if i used a volleyball.
* will do waveload jump squats tmrw and more SVJ drills. im jumping 2-3" lower today. max at ~ 37"

SVJ after the squats
(http://i14.photobucket.com/albums/a307/robertodimaano/SVJ071711.jpg)

 
Title: Re: Kingfish
Post by: Kingfish on July 18, 2011, 10:38:55 pm
Mon
July 18, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x2
- 135|95 6x1/8x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with bball x4

* did not overdo the volume of the 30% jump squats to prepare for tmrws heavy half squats. i jumped better today after a pick up game. 2 hand SVJ dunks with bball were better than yesterday. i was able to push the ball down instead of just putting it above rim and letting it drop on its own. thats ~ 1-2" higher jump.


Title: Re: Kingfish
Post by: Kingfish on July 19, 2011, 11:29:49 pm
Tue
July 19, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#19 Heavy Half Squats 113% + Explosive 97%/100%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1
- 455 4x3

* legs are well recovered today. could have gotten a paused 425x1. did heavy half squats up to a top set of 515x2. it was not very heavy. i could have gotten 525/535 halfs. top set is not my focus right now. i just need x2 with a heavy weight to get my explosive x4 reps eaiser. the 515 x2 followed by 440x1 worked nicely. only did 1 set of 440. time for 455x4 because i got good speed on 440 now.
* i will do this same routine until i get to 24 workouts with the supra max heavy half squats. then i will go maintenance while doing more jump drills and jump squats. maintenance will be like ramping singles/doubles up to 545 eventually while limiting the back up explosive reps to 1 set.
* no jump drills today.. will do some tmrw, probably volleyball dunks if im tired.
Title: Re: Kingfish
Post by: Kingfish on July 21, 2011, 07:13:41 am
Wed
July 20, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x1
- 135|95 4x1/4x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with volleyball x8-10

* jump squat volume on 135 maxed at x4 and waveloaded with 95x4. did a pick up game as warmup to SVJ double hand dunks with a volleyball. full rest day on thursday and some explosive half squats up to 455x4 on friday if im not feeling very strong. go up to 515x2 otherwise.
Title: Re: Kingfish
Post by: Raptor on July 21, 2011, 08:59:39 am
What happens if you try two handed dunks with a basketball? Is it hard because the ball is bigger or because it's heavier, or both?
Title: Re: Kingfish
Post by: Kingfish on July 22, 2011, 11:36:14 pm
^ i prefer to do my SVJ 2-hand dunks with a smaller ball when im not completely recovered because i dont have to jump as high to get the ball to clear the rim.  i can easily do 8-10 reps consecutively dunking a smaller ball before i start to breath heavy. also, i prefer to push down a smaller ball than to do a weak dunk with a bball.

Fri
July 22, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#20 Heavy Half Squats - 100%
- 425,440x2
- 455 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball

* full day rest but did not feel very strong. i exerted more effort than usual to get the paused 405x1. 425x1 would have failed. decided to just stop at 455 and do a set of x4. stopped there and did a pick up game, then some volley SVJ dunks.
* did paused half squat for rep 1 just to get a good feeling of the 90° knee bend.
Title: Re: Kingfish
Post by: Kingfish on July 24, 2011, 04:48:47 pm
Sun
July 24, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

#21 Heavy Half Squats - 100% | 80%
- 425,440x2
- 455 2x1, 2x2
- 365 2x1

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x2
- 95 4x2 (with reset per rep)


Jumps
- SVJ 2-hand dunks with bball x4

* legs still a bit tired from all the repetitions of 2 hand dunks ive been doing a lot lately. feels good to be pushing a ball down the rim with 2 hands from SVJ.. i might be overdoing it a bit. cut down the volume of SVJ dunks today... limited to 2 sets of 4.
* the paused full squat warmups were feeling heavy. a 425x1 paused is not going to happen.
* i did up to doubles only on the heavy half squats but did not follow lance's ballistic reversals. today is a sort of deload so i did paused 90° squat to still train to be strong in the ROM but without adding too much fatigue to the system. maxed at 455 - 100%, and a back up single set of 365x2. i still focused on exploding on the 1/2 depth on the way up.. only difference is that i am not in a hurry to get to half depth and take my time once i got there - pause and then explode up. something like a paused jump squat.
* added 2 sets of 4 of jump squats with reset. goal on the jump squat today is to drop and absorb the weight at half depth as smooth and fast as i can.. and use that voluntary recoil to quickly get off the ground quickly once i reached 1/2 depth.. not really aiming to jump high - just quick reversals.

paused half squats - 455|365
http://www.youtube.com/watch?v=oaa0XhbcRXQ

half squat depth check
(http://i14.photobucket.com/albums/a307/robertodimaano/depthcheckhalfs072411.jpg)
Title: Re: Kingfish
Post by: Kingfish on July 25, 2011, 11:58:43 pm
Mon
July 25, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#22 Heavy Half Squats - 113%|100%
- 440,455,475,495x2
- 515 x2
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x1

Jumps
- SVJ 2-hand dunks with bball x4

* after my squat workout yesterday, i did some road biking for ~ 2 hours as a liesure run / recovery. it worked really good. i felt very strong today. this should have been a jump squat day with a pickup game and more SVJ drills. change of plans and did another round of heavy half squats.
* i was 178lb at the gym, but did not feel weak at all. did paused full squats up to 425x1. my 1RM full squat is probably in the 465-475 now. this is the 2nd time i hit 425x1 paused. it was not easy.. but i got it up there without collapsing my mid back coming from a 1.5 sec pause at the bottom when my hams are sitting on calves.
* did the 90 deg half squats up to a top set of 515x2, followed by a back up set of 455x2. did not do too much volume as i am 2 workouts away from maintenance. did the jumps squats with the reset and emphasis again on the depth.
Title: Re: Kingfish
Post by: Raptor on July 26, 2011, 05:33:46 am
475/178 = 2.66 :o
Title: Re: Kingfish
Post by: Kingfish on July 27, 2011, 04:41:18 pm
Wed
July 27, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

#23 Heavy Half Squats - 113%|100%
- 405,425,440,455,475,495x2
- 515 x1
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 8x1, 4x1

Jumps
- SVJ 2-hand dunks with bball x4

Back
- seated cable rows with emphasis on spinal articulation 8x6sets

* back to back squat days on sun/mon may have gotten me a little beat. i was not feeling weak with the pause squat singles. did 385x1 like a normal recovered day after a skipped day.. but on the 405x1, i noticeably slowed down midway and had to drop it. not worth fighting for the rep and burn myself out.
* the heavy half squats were supposed to be up to 455x2s with emphasis on explosiveness. the weight felt really light on the back. went all the way to 515. had a trainer spot me on depth on 495x2. a good indication that i really reached my 90 deg knee bend is when i feel more glute get pulled/involved. i was also lowering/pushing the weight thru the upper 2/3s of feet and was at some point really letting the balls of feet + big toe absorb the weight. if my shoes didn't have heels, i would have been tip toeing. probably not good for the knees in the long run, but the movement felt more natural that way.
* i was doing my seated cable rows in between sets of the paused squat warmups. really trying to get the erectors ready. light sets of 8s between the squats. and some heavier sets of 8s again after workout.
* did some jump squats, pickup game and 2-hand SVJ dunks. i was jumping good. these were push down dunks with bball.
* will have another half squat workout and then switch to maintenance. something like ramping singles up to 515x1 and then back up to 455x1s.. do more SVJs and then vid some decent 2hand SVJ dunks.

Title: Re: Kingfish
Post by: LBSS on July 27, 2011, 05:54:53 pm
do you ever do jumps first? might be interesting to see how high you can get if you do them before you squat.
Title: Re: Kingfish
Post by: Kingfish on July 29, 2011, 02:20:51 am
^ no. always did the heavy lifting before the jumps. i dont really tire myself that much because of the long breaks between sets.

Thur
July 28, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - Waveloaded 10-20-30%
- 55 8x2
- 95 4x2
- 135 | 95 2x1, 4x1
- 135 | 95 4x1, 4x1
- 135 | 95 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball x6-8

Back
- seated cable rows with emphasis on spinal articulation x8

* felt pretty good waking up this morning. legs were not tired and i felt strong. i also wanted another crack at the 405x1 paused that i dropped yesterday. last weeks fridays squats were weak. could be because the last squat workout prior to that was on a tuesday. 2 days of no squats detrained me.
* it was a good idea to lift today. got my paused reps all the way to 425x1 and it is starting to feel easier now. did some cable rows in between wamrup squat sets to get the erectors really going.
* BW at gym - 180. empty 178. maintaining sub 180s while still improving / maintaining my lifts. not bad.
* did not do my half squats. i cannot be overdoing the supra max lifting. did waveloaded jump squats instead with low volumes. no pick up game. went straight to SVJ dunks with a volleyball for my jump drills. if i got a better warmup from a pick up game (and break a sweat), bball dunks would be doable. got repeated 37-38s today. 39-40 not happening when im cold.
Title: Re: Kingfish
Post by: Kingfish on July 30, 2011, 01:28:41 am
Fri
July 29, 2011

Jump Squats - Light 10%
- 55 8x4 with reset

Jumps
- SVJ 2-hand dunks x4

* just felt like going to the gym to play some pick up game. did pretty good with the dunks afterwards. il do my heavy half squats tmrw. i was jumping at least 38s today. i was pushing the bball down the rim with both hands form an SVJ.
* will get an SVJ 2 hand dunk vid next week.

Title: Re: Kingfish
Post by: undoubtable on July 30, 2011, 01:34:28 am
Hey Kingfish, how do you determine what percentage of full squat to use for your jump squats and what have you found to be the most effective? Great stuff btw, your consistency/ progress is crazy impressive.
Title: Re: Kingfish
Post by: Kingfish on July 30, 2011, 08:42:22 pm
^ thanks. For jump squats, most of the time i stay in the 10-20-30% Full Squat 1RM. I've gone as heavy as 50% but did not really find any benefit from it (to offset the very high injury rate), aside from a potentiation effect for a lighter set that follows.

i believe its already been studied that 30%RM is the most effective to use for JS for power development. right now, most of my JS reps are in the 10-20% because im still focused on heavy lifting.

Sat
July 30, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1]

#24 Heavy Half Squats - 110%|100%
- 405,425,440,455,475x2
- 495 x1
- 455 x2

Jump Squats - Light 10-20%
- 55 8x4
- 95 4x2
- 55 8x1

Jumps
- SVJ 2-hand dunks with volleyball

Back
- seated cable rows with emphasis on spinal articulation x8

* the 385x1 paused was already heavy. stopped there. did half squat doubles up to 475 and a single 495. i got good depth on it but really took a lot of effort to maintain form. just did 495x1 and a back up 455x2. legs not dom'd but im probably starting to accumulate lots of fatigue. its about time to maintainenance both the full and half squats.
* no pick up game. some light jump squats to loosen up legs from the heavy lifting. did some SVJ dunks with a smaller ball. cant even push the ball down with two hands. had to use 1 hand on some reps to make it look like a dunk.
* this is the last workout of progressive heavy half squats. il maintain the poundage but limit the reps to x1. will focus more now on jump squats + SVJ dunks. will give legs some time to freshen up.

i thought miller was dipping so low on his SVJs until i vid mine. lol
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJbottom.jpg)

the highest i could get today.
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJtop.jpg)
Title: Re: Kingfish
Post by: Kingfish on July 31, 2011, 05:30:40 pm
Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

Back
- seated cable rows with emphasis on spinal articulation x8-12

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  :headbang:
http://www.youtube.com/watch?v=qyieM7Gn9u8
(http://i14.photobucket.com/albums/a307/robertodimaano/073111SVJdunk.jpg)

Title: Re: Kingfish
Post by: Raptor on July 31, 2011, 05:37:50 pm
The first dunk looked really clean :highfive:
Title: Re: Kingfish
Post by: LBSS on August 01, 2011, 10:13:54 am
jesus christ, you go so low on the countermovement!  :o
Title: Re: Kingfish
Post by: bedouindunker on August 01, 2011, 10:16:46 am


you are one of my fucking idols man! 
Title: Re: Kingfish
Post by: Kingfish on August 02, 2011, 12:43:38 am
^ thanks peoples. i go so low without really thinking about it. the more i do the SVJ drills, the more my body finds/goes into the positon that will give me the highest jump. its working so far and im not messing with it.

Mon - AM
Aug 1, 2011

Jump Squats - 10-20-30%
- 55 8x2, 16x1
- 95 4x4
- 135 4x2
- 95 8x1

Jumps
- SVJ dunks with vball

Back
- seated cable rows with emphasis on spinal articulation x8-12

* tried doing the jumps first before a squat workout. jump squats to warmup but no pick up game to really get me sweating. jumps suck. i was only able to throw down a smaller ball. i get the same jump height after a squat workout and without a pick up game too. IMO, as long as the squat workout is not very high rep and adequate rests are taken, jumps that follow are not affected.

Mon - PM

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50/70%RM
- 225 2x1
- 325 | 225 2x1, 2x1 x4

Jumps
- SVJ 2-hand dunks

* i was strong on the full squat wamrups. the 135-185-225 sets were so easy. the warmup in the morning helped form. could have gotten 425x1 paused too and it will not be as hard.  stopped at 405x1 to keep it easy. im trying to dissipate fatigue and be as recovered as i can from the heavy lifting.
* ballistic full squats with pause - go all the way down like a full squat but pull the bar / loosen the legs as im going down to make the decent as fast and safe as possible. make sure i dont blow a disk by really focusing in bracing my back. the 325s were not so bad but i have lots of room for improvement with this weight. 225s was like paperweight after a few sets of finding out how safely and fast i could do it. im getting a really good stretch in my quads/glutes on the landing..( i call the bottom position landing since im really dropping with the weight). the explosion from the bottom was really good on 225s. the 325 was ok. i was landing so fast on the 225s, the stretch from the impact was making me bounce up a bit. had to wait until the bouncing stops and from a complete stop, i explode upwards with the weight.
* played a game after the squats and did SVJ two hand dunks. i was really jumping high. i was forcefully pushing the ball down with two hands this time. no vids.  bad timing again.
Title: Re: Kingfish
Post by: steven-miller on August 02, 2011, 05:55:34 am

i thought miller was dipping so low on his SVJs until i vid mine. lol
(http://i14.photobucket.com/albums/a307/robertodimaano/073011SVJbottom.jpg)



Haha, there you have it, lol. You jump a lot higher than me though, sick video with the two-handed dunks from standstill.
Title: Re: Kingfish
Post by: Raptor on August 02, 2011, 10:45:16 am
Does your depth change if you attempt one step dunk attempts?
Title: Re: Kingfish
Post by: Kingfish on August 02, 2011, 10:27:37 pm
^ the 3-step dunks ive done before on vid shows that i don't drop as low compared to my SVJ dunks. i find it easier to jump higher doing SVJs.

Tue
Aug 2, 2011

Recovery Workout
- Cycling 1.5 hrs.

* did some road biking to get blood recirculating nicely for recovery and some cardio too. did high cadence and low resistance. i have a cervelo sub 20lb road bike which makes the leisure cycling a lot easier.
* ive been doing 1.5-2.5 hr of cycling for almost a month now mostly every sunday afternoon. felt like logging it today to show that as long as you don't overdo it, some light cardio will not hurt your explosiveness. resting heart rate still at high 40s. 46-48. BP 95/60. my blood pressure has always been in the low side. as long as i feel health, doctor said it shouldn't be a problem.
* i add some short bike sprints when i know that im almost done. top gear, sprinting out of the saddle - i can get stupidly fast. BW after cycling - 176lb. time for cheese.
Title: Re: Kingfish
Post by: Kingfish on August 03, 2011, 12:26:52 pm
Wed - AM
Aug 3, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60-70-75%RM
- 225 2x1
- 325 2x1 | 225 2x1
- 345 2x1 | 275 2x1
- 345 2x1 | 275 4x1

* was not expecting to still get paused 405x1 this easy after doing the same thing last monday. this is repeatable 2.3BW Paused Squat at 176lb. i never thought id get this lean and still maintain my strength. the vein in my lower abs is now as big as the big vein in my biceps. BF caliper still in the 6-8.4% range. im probably in the lower end of that now. cycling is doing its thing for body composition. i would get a paused 425 also today if i pushed for it (and vid the thing.. thats a 2.4BW paused squat).. but im more concerned with recovery and speed work at this time.
* did the paused ballistic full squats for explosive strength and force absorption in the full squat position. i will vid it at some point, but IMO, i was dropping so fast with the 225, it felt like i could be doing it faster than with an empty bar. now i know that hamstring do get some work at the full squat depth. i felt my hams tighten a bit - nothing serious. i just felt it was being used.
* i chose the ballistic full squats with pause for power training while my heavy lifts are on maintenance because my knee bend on my best SVJs resemble an almost full squat. the supra max partials did a very good job in traning me to handle very heavy weights. im surpised that i was dropping down with 275s and still maintain my form.
* glutes and quads take most of the force of a dropping 225. decided to move up a bit with 60%RM - 275. speed of landing was still there. the 345 (75%) is not yet very heavy, but its either that or 365 (80%) for max force training. i will eventually add reps (probably 4-6max) but as with any new thing, im giving myself some time to adapt first so i dont break anything.
* will do a jump test this afternoon with my vertec. see if 2 skippped heavy workouts already gave my jump some improvement.
* if it matters, im taking a lot more creatine now. got the watermelon flavored micronized from bb.com and its a lot better than the unflavored sand.

Wed - PM

Jump Squats - 10-20%
- 55 8x3
- 95 4x2

Jumps
- SVJ 2-hand dunks

* a couple of pick up game after the jump squats then some SVJ 2-hand dunks again. did not have space to use jump tester. gym packed.
 
Title: Re: Kingfish
Post by: Kingfish on August 06, 2011, 01:38:37 am
Fri
Aug 5, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Paused Ballistic Full Squats - Waveloaded - 50-60%RM
- 275 | 225 2x1, 2x1 x2
- 225 x4

Jumps
- SVJ 2-hand dunks

Title: Re: Kingfish
Post by: Kingfish on August 07, 2011, 04:33:13 pm
Sun
Aug 7, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 10-20-30%
- 55 8x2
- 95 4x2
- 135 2x2

Jumps
- SVJ 2-hand dunks

* will do another squat workout tomorrow but add supra max singles of half squats. those half squats really got my SVJ peaking well. SVJ 2-hand dunks with bball is getting consistent now, even after a squat workout - as long as i get a pickup game warmrup.
* i also did 4 days this week of 405x1 paused. il add full squat volume workouts at one point to pack more leg mass and get my repeatable paused rep max to 425-440.
Title: Re: Kingfish
Post by: Kingfish on August 08, 2011, 11:37:17 pm
Mon
Aug 8, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2
- 225 4x1

Jump Squats - 20%
- 95 4x1 8x2

Jumps
- SVJ 1-hand dunk with bball

* plan was to go supra max half squats but changed my mind after the paused reps felt so easy. did not want to accumulate fatigue too soon. im only out of supra max for just 1 week. id take another week and do more speed.
* the 425x1 paused -  id say is about 75% paused since for some reason, my legs found a way to do a pre-bounce before the concentric. im sure i did not do a the same bounce on the other times i did a 425x1. it felt so easy, the torso did not even leak anything. did a 440x1 without the pause and the concentric felt the same way too. lower+mid back is strong. this is at a BW of 178 at the gym, 176 empty. if my lift ratios are the same, i should be able to do multi sets of 425x4, and a rep max of 475 (2.7BW) - judging by how i was able to repeatedly pause rep 425x1 (2.4BW). 475x1 on vid will be awesome.. id test for a rep max after i do volume sets of full squats with 405x6 or 425x4.
* the ballistic landings from the 275 felt good. concentric on 275 is really starting to feel easy. did some light jump squats too and some SVJs afterwards. i did not get a good warmup from a pick up game.. dunk with a smaller ball is max for today.

425x1
http://www.youtube.com/watch?v=EdaLwIl2aMY
Title: Re: Kingfish
Post by: LBSS on August 09, 2011, 09:39:23 am
why'd you edit out the 30 second stand-with-the-bar-and-get-ready part? that's the best part!
Title: Re: Kingfish
Post by: Kingfish on August 10, 2011, 11:14:47 pm
^ yes. it still takes me some time to get everything set. file upload takes too long.

Wed
Aug 10, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 1x1, 4x1, x1
- 275 4x1

Jump Squats - 20%
- 95 4x1, 8x1

Jumps
- SVJ 2-hand dunks

* i was 176 even this morning again. cycling really getting rid of some weight.  the high cadence is really doing great for my recovery. i  was suprised how easy 405 felt again, same for the 425x1. im pause repping 2.4BW 3x a week. 425 is a calculated 89%RM (based on 475) so it shouldn't really be burning me out.
* did some light ballistic full squats and some jump squats before a pickup game. was able to SVJ 2-hand dunks cleanly. wed is a mid week workout and i plan it not to be too hard.

Title: Re: Kingfish
Post by: Kingfish on August 13, 2011, 01:04:48 am
Fri
Aug 12, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x1

Jumps
- SVJ 2-hand dunks

* BW consistent now at 176 in the morning. this is the 3rd time this week that i hit 425x1 paused. got it on vid but currently at work so il upload later. the 425x1 today was a littler harder than last wednesday but it was still not that heavy. could get 440/445 even at this level of strong.
* did some light ballistic full squats with 345/275 again. i like the hamstring effect of a dropping 275. it gets it somewhat tight the following day. when my hamstrings are "locked".. it makes it easier for me to acheive full squat depth because IMO, bigger hamstrings to sit on is less depth on my full squat, or it could be that my hamstrings are also getting stronger.
* played 2 pickup games, and did some SVJ dunks. i really thought about adding high volume full squat workouts now coupled with singles of supra max half squats.. but im beginning to like getting stronger without having to go thru the fatigue from the 6-8 reps.
* will upload another paused rep 425x1 with a different cam angle and some more repetitive SVJ 2-hand dunks tmrw morning.  

SVJ 2 hand dunks 081211
http://www.youtube.com/watch?v=NnFpk-cnleI

2.4BW Paused Rep Full Squat - 425x1
http://www.youtube.com/watch?v=h25oFN7J3vc

not enough warmup no-dunks  :uhhhfacepalm:
http://www.youtube.com/watch?v=pQvEdG0QKWA


Title: Re: Kingfish
Post by: Kingfish on August 13, 2011, 12:08:19 pm
i like this cam angle. id take my RM vid next week like this - if i dont wuss out.
notice the 'slight' knees over toes i have going on.

Got Full Squat?  ;D
(http://i14.photobucket.com/albums/a307/robertodimaano/425x1PausedSquat.jpg)
Title: Re: Kingfish
Post by: LBSS on August 13, 2011, 03:47:12 pm
beast.
Title: Re: Kingfish
Post by: vag on August 13, 2011, 06:36:25 pm
Your SVJ form / depth / height and power output are phenomenal! Keep it up !  :highfive:  :headbang:
Title: Re: Kingfish
Post by: Kingfish on August 14, 2011, 03:32:18 pm
^ thanks peoples

Sun
Aug 14, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385x1]
- 405x1 non-paused

Jump Squats - 20%
- 95 6x3

Jumps
- SVJ 2-hand dunk attempts (no-dunk)

* im always weakest on my heavy lifts on a sunday. its a workout so i dont de-train for a monday. and im usually strongest the following monday. really planned to stop the paused wamrups at 385. did the 405x1 non-paused and it did not get up as fast as i usually do it. i would still make a paused 405x1 but it will take a lot of effort and would probably add too much fatigue.. 425x1 today is most likely not possible. fatigue and my wed-sat night shift work takes it toll. i will build up good sleep and recovery this afternoon, tonight and tomorrow morning/afternoon. sleep, eat, and more sleep and just relax.
* did some jump squats and some jump drills. skipped the pick up game today and SVJ dunks were short. i would still have made some good dunks if i had at least a game or two to break a sweat. this is usually my jump height cold. needed 2-3" more to push the ball down.



Title: Re: Kingfish
Post by: Kingfish on August 15, 2011, 11:07:33 pm
Mon
Aug 15, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4]
- 325,365,385,405,425x1
- 445x1
- 465x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jump Squats - 20%
- 95 4x1, 8x2

Jumps
- SVJ 2-hand dunks

* BW in the morning was 174. the cycling i did sunday afternoon was probably not a good idea, or the dinner that followed was not enough. i stopped my paused warmup full squats at 275x1 and did singles all the way to 425x1. i thought 445x1 would be easy as i've done 440x1 last week and it didn't look as hard as is today. i got pinned nicely by 465. i was a lot stronger last week monday than today. i would have gotten a paused 425x1 because the regular 425x1 i did today was still explosive.
* did the ballistic full squats again with some jump squats reps. no pick up game. did SVJ dunks and did not even release the ball. needed 2" to push it down. still good for jump drills.
* will try to maintain 174lb and not dip any lower. ok to overshoot up to 176-178 but definitely no low 170s for me. i feel so thin already.

445x1, 465x1, 275x4
http://www.youtube.com/watch?v=xCAyweJWzqg

Title: Re: Kingfish
Post by: Kingfish on August 16, 2011, 11:28:53 am
Tue  AM
Aug 16, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jumps
- SVJ 2-hand dunks

* since i really felt bad that i wasted my RM workout by not eating well IMO, i ate some good dinner, watch 2 DVDs and returned to the gym at 5AM. no sleep in between. i woke up at 3pm monday afternoon and never really slept yet. this is a usual routine for me if im at work.
* i felt some soreness on my lowerback but was still strong enough to get up to 405x1 paused without much problem. i would have gotten 425x1 also but will keep top warmup paused squats to 405 for a few workouts and go for another RM attempt next monday. 445x1 max after repeatable 425x1 paused is unacceptable.
* there was an early tue pick up game and i was able to play 1. did 8 straight 2-hand SVJ dunks with just a few seconds in between to set myself. that is one of my good jump drill workouts.
Title: Re: Kingfish
Post by: Kingfish on August 17, 2011, 12:12:52 pm
Wed
Aug 17, 2011

Jump Squats - 20-50%
- 95 4x1, 6x1, 8x1
- 135 4x2
- 185 4x2
- 225 2x4

Stiff Legged Deadlifts
- x8

* did some explosive work with jump squats. all were at least 1/2" deep or deeper. did all the way to 225s and i was still able to get good form with the 50%RM weight. i was emphasizing pushing the ground with my forefoot at takeoff and landing in pretty much the same way - plantar flexed, then absorb and dissipate landing force to knees - dropping knees quickly to a deep bend and then quickly stiffening so i dont drop all the way to the bottom. landings were smooth and force from the landing was quickly transfered from the forefoot/ankles to the knees.. little landing force remains after the quick need bends.. lowerback was upright and solid.
* will build volume of the jump squats and do some form of waveloading again - while maintaining the full squats.
* did some light SLDLs to get lowerback some volume work. will add weight as long as its not too heavy. i will build my spinal erectors this way.. adding weight to the seated cable rows gets my arms bigger  - stopped with those and moved to SLDLs instead. dont like big arms.

Title: Re: Kingfish
Post by: Kingfish on August 19, 2011, 12:47:46 am
Thur
Aug 18, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - 20-50%
- 95 8x1
- 135 6x1
- 185 4x1
- 225 2x2
- 135 6x1

Jumps
- SVJ 2 hand dunks

* there goes the plan not to go over 405. did 425x1 and it was not so bad. a strong meal 4-6 hours before workout worked well. stopped at 425x1 paused and did heavy jump squats up to 225x2. the 135x6 following the 225s were very explosive and felt really good. il vid it and see how high i get up on repetitive jump squats with 30%RM.
* no pickup game. just did some cold SVJ dunks. the 225 heavy jump squats had a good carryover to the SVJ. first time i did a "cold" 2 hand SVJ dunk.
* will pick up the volumes of heavy jump squats waveloaded to some 20-30%. might max at 60% (275) after i accommodate to this training style. a good target is 225-275 x2-4 waveloaded to some really ballistic 135-185 x6-8. im feeling tightness in my upper knees lately.  when i have this tightness - im actually jumping better.
* skipped the SLDL / rounded back DLs today for more recovery. spinal erectors got bloated yesterday. felt good.

Title: Re: Kingfish
Post by: Kingfish on August 19, 2011, 10:58:37 pm
Fri
Aug 19, 2011

Jump Squats - 20-30%
- 95 8x2
- 135 8x2
- 95 8x1

Jumps
- SVJ 2 hand dunks

* will do cycling tomorrow. no jumping or lifting. my legs and knees are tired. still jumped good today.
Title: Re: Kingfish
Post by: Kingfish on August 21, 2011, 04:49:26 pm
Sun
Aug 21, 2011

Paused Full Squats – Warmup
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - 20-40%
- 95 8x2
- 135 6x2
- 185 4x1
- 135 6x1

Jumps
- SVJ 2 hand dunks

* 2 non-squat days and im detrained or a little bit fromt he lack of sleep. i had a good 4-5hr pre workout meal. i slept from 9am-4pm saturday afternoon and never really got any sleep yet. worked out at sunday morning ~8-11am after work. i did not feel that tired. just detrained. everything felt 20lbs heavier. would not get 425x1 paused.
* got vids of the 185 and 135 jump squats. upload later. need a nap. did a pick up game and some dunks again. tried doing 2 hand rim grab SVJ without armswing.. still got rim. lol

http://www.youtube.com/watch?v=mYpNHtHXXTg
Title: Re: Kingfish
Post by: Kingfish on August 22, 2011, 11:45:15 pm
Mon
Aug 22, 2011

Paused Full Squats – Warmup + RM attempts
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1
- 455x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jumps
- SVJ 2 hand rim grabs - no armswing, paused full squat start x6-8

* got a solid diet, sleep and a non-fatiguing sunday workout. i felt strong today. did 425x1 paused easily. 440x1 non-paused was not so bad either. i would have repped 445 more explosive compared to last weeks. i was able to bounce off my calves on the 455x1 up to about 1/2 depth up but did not get enough momentum out of the hole to drive the bar upwards with decent speed. fought the bar for a few mili seconds but did not feel like exerting too much energy today to make the lift.
* i can maintain 425x1 paused but its still not light enough - i still use a considerable amount of energy IMO to get the rep and ran out on the 95%+RM attempts.  3-4 workout straight of non-425x1, stopping at 405x1 would get me fresh enough to attempt another 455-475x1 at this 174-176lb BW. it just feels good to pause rep 425x1 after an easy 405x1.
* got good hamstrings and glutes "pull" again from the ballistic drops using 345/275lbs.
* did some no-armswing rim grabs from a full paused squat position - using purely leg drive to get up. id say ~ 32=34" SVJ without armswing from the paused full squat start. 30" to tap the rim with both my hands at 92" reach, 34" to hold on and grab with both hands to do a pull up. will vid that also at one point. these were cold jumps. no pick up game.
Title: Re: Kingfish
Post by: Kingfish on August 23, 2011, 10:29:42 pm
Tue
Aug 23, 2011

Jump Squats - 20-50% / Max Height 20%
- 95 8x2
- 135 6x2
- 185 4x1
- 225 2x1
- 95 8x1
- 95 4x2, 2x2, 1x2

* did max height jump squats as lance suggested with a lighter weight. the ramping to 225x2 for warmup sets and some potentiation also.  a back up 95x8 just to get a feel of the weight before i go all out.
* i knew i cant maintain high power output for max heights if i do too many reps.. stopped at 4 and all jumps were very explosive. cut the reps as i tire out. max weighted jumps are tiring. will do a couple of workouts with max height 95lbs and eventually use 135s. probably stop there.


Title: Re: Kingfish
Post by: Kingfish on August 24, 2011, 12:38:45 pm
Wed
Aug 24, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

* did not do anything else. just need to do squats so i dont de-train. would have gotten 440x1 again today. the speed of concentric on 425x1 coming from the pause was not very slow. il just maintain this warmup paused sets up to 425. il eventually get stronger anyway. 3x a week of paused 425x1 + good diet should work.
* maintaining 176BW at gym after all the liquids.. 174lb in the morning empty. next squat is on friday. thinking about doing some jump squats tmrw. if i feel tired from work, il just skip the jumps. been jumping a lot lately anyway. 
Title: Re: Kingfish
Post by: Kingfish on August 27, 2011, 04:14:46 am
Fri
Aug 26, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405,1][425x0]

Jumps
- SVJ 2 hand dunks

* i was burnt out yesterday and was still a little fatigued today. the 405x1 was not very bad but the concentric on 425 was not explosive enough - i slowed too much halfway up and had to drop the rep. the max jumps even with just 95lbs were so draining. i was exerting a lot of power to drive the bar up to max height. should have kept reps to 1-2max and rested more between sets. and kept total reps low.  yesterday, i was so tired that it felt like i just lifted multi sets of max weights.
* did a pickup game for wamrups and some SVJ 2 hand dunks again. Jumps were good.
Title: Re: Kingfish
Post by: Kingfish on August 27, 2011, 09:05:24 pm
Sat
Aug 27, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

* not strong enough yet for paused 425x1. the 405x1 paused felt 15lbs heavier. those max height jump squats drained me a lot more than i expected. did not do anything else. will go for 425x1 again on monday. need to be lifting every other day. 
Title: Re: Kingfish
Post by: bedouindunker on August 28, 2011, 01:11:00 am


hey man... can you squat the same depth and form without olympic weightlifting shoes?


coz i cant man...  im putting plates under my heels just to go down past parallel...


i have very tight hips man...  do you have like a routine or something i can do...


i foam rolling everyday... and stretching the hip flexors... and all... thanks man!
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:21:09 am
^ no. im very flexible but i still use oly shoes to get good form on my full squats. dress shoes / leather shoes with elevated heels will also work if you dont have oly shoes at the moment.
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:14:31 pm
Sun
Aug 28, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.
Title: Re: Kingfish
Post by: piR on August 28, 2011, 04:23:04 pm
Sun
Aug 28, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,385,405x1]

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.

are those pause squats full squats?

and why have you been in such a long maintenance period?
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 04:50:23 pm
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.
Title: Re: Kingfish
Post by: Devink on August 28, 2011, 06:31:14 pm
how come you don't incorporate any oly lifts - snatch / cleans? i know you don't want to over complicate your training but don't you think it would be beneficial?
Title: Re: Kingfish
Post by: Kingfish on August 28, 2011, 10:35:49 pm
^ improvements in jump squats will improve your jumps. its not always the same for the olys. 
Title: Re: Kingfish
Post by: Clarence on August 29, 2011, 06:28:32 am
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Almost missed this.   Damn impressive... closer to a 3x bw squat than you are to 2x....freak! :o

With your bodyweight coming down are you feeling much change with your vert?
Title: Re: Kingfish
Post by: pjtvs on August 29, 2011, 03:04:42 pm
Hello Kingfish! I remember you from your days on TVS. You were already pretty strong then, i especially remember a vid in which you did GHR's. It is inspiring to see you have improved so much while i was away! You are truly an inspiration and an example of what hard work can achieve when you persist!

I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?
Title: Re: Kingfish
Post by: T0ddday on August 29, 2011, 03:15:41 pm
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Almost missed this.   Damn impressive... closer to a 3x bw squat than you are to 2x....freak! :o

With your bodyweight coming down are you feeling much change with your vert?

Yeah, that's REALLY impressive weight loss.  And it's pretty much exactly what I am trying to achieve right now.  A few questions?  Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?  I am pretty anti-cardio but was considering something low impact like swimming to add a little energy expenditure and get the weight coming off a little faster.  Thanks.
Title: Re: Kingfish
Post by: Kingfish on August 29, 2011, 03:53:01 pm
Quote
With your bodyweight coming down are you feeling much change with your vert?
yes. less BW = higher jump as long as power is maintained. from repeatable 38s SVJ to 40s.

Quote
I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?
i've always done it unconventional. heavy lifting first to get my muscles warmed up properly. i find it hard to go all out on speed/explosive work unless my muscles are firing nicely - something that heavy lifting does well.

also note that i take my time between sets and lift only until i feel completely recovered. if the squat workout is too exhausting, i will skip the explosive/speed work.

Quote
Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?
 
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.

goodluck on your training peoples!
Title: Re: Kingfish
Post by: Clarence on August 29, 2011, 05:45:11 pm
40svj is insane. Would be sweet to see that in person, I don't think vids can do that justice.

I know it's not your primary focus, but how's the rvj coming along?
Title: Re: Kingfish
Post by: fedexpress on August 29, 2011, 06:47:55 pm
^ improvements in jump squats will improve your jumps. its not always the same for the olys. 

How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 
Title: Re: Kingfish
Post by: Kingfish on August 29, 2011, 08:39:37 pm
Quote
I know it's not your primary focus, but how's the rvj coming along?
RVJ being set aside at the moment. i started working a little bit on my drop step form / technique.

Quote
How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 
aside from measuring the actual max jump height, i also see improvements in the force absorption and quicker ammortizations. things just get smoother the more i practice them. 
Title: Re: Kingfish
Post by: Kingfish on August 30, 2011, 12:57:33 pm
Tue
Aug 30, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1

Jumps
- SVJ 2 hand dunks - cold

* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol

 :headbang:(edited pic for epicness)

(http://i14.photobucket.com/albums/a307/robertodimaano/PausedFullSquat25-1-1.jpg)

http://www.youtube.com/watch?v=oaGm8b7Na_Y
Title: Re: Kingfish
Post by: Kingfish on August 31, 2011, 12:07:08 pm
Wed
Aug 31, 2011

Paused Full Squats – Maintenance
[135x8][185x6][225,275x4][325x2][365,395,425x1]

* no rest day in between and coming from a near max effort yesterday, i know i will be fatigued today - weights will feel heavier than they normally are on a fresh day. decided to cut back 10lbs (it was an aggressive cut since i usually tire minus 15-20lb coming from a heavy lift).
* plan worked nicely. the 425x1 was a good lift but thats the max for today. if i feel good after work tonight, i will do another squat workout tomorrow and will top it at 415. otherwise, a back to back 435-425x1 is still a good workout. skip thru and do the same again fri-sat.
* did not do any jumps. no pickup game and didn't really feel like jumping a lot. i can dunk consistently now even without good warmups.. so back to the basics of leg building. will try out this high frequency near max singles and see how far i get.
Title: Re: Kingfish
Post by: Kingfish on September 02, 2011, 01:18:02 am
Thur
Sept 1, 2011

Paused Full Squats – 3 of 3 Decending Paused Singles - No Rest Days
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- 2 hand SVJ rim grabs - paused full squat start - no arm swing

* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.
Title: Re: Kingfish
Post by: Kingfish on September 02, 2011, 11:16:57 pm
Fri
Sept 2, 2011

Paused Full Squats – Maintenance - No Rest Days
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ 2-hand dunks

* went to the gym to play some pickup game and do some dunks afterwards. ended up in the squat rack again because my legs felt good. form was just smooth. thought about stopping at 405 but after the 365 went up fast.. did 395 and 415 like i was fully recovered. i did not even blast the music or psych myself for the 415x1 paused rep. would have gotten 435 again the way i blasted the concentric of the paused 415.
* did a pickup game to break a sweat then some good SVJ 2-hand dunks. will really need to make sure i do not lift tomorrow, and start a new wave on sunday. 5 consecutive squat days might be overdoing it. will now use a top set of 415-420 for maintenance. 
Title: Re: Kingfish
Post by: Kingfish on September 03, 2011, 02:12:13 pm
Sat
Sept 3, 2011

Paused Full Squats –  No Rest Days 5/5 435-425-415-415-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ 2-hand rim grabs - no arm swing - paused full start
- SVJ 2-hand dunks

* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.
Title: Re: Kingfish
Post by: vag on September 03, 2011, 03:59:06 pm

* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.


Sick!!!  :headbang:  :highfive:

Next progression = SVJ 2-hand tomahawks ?
Title: Re: Kingfish
Post by: Kingfish on September 04, 2011, 02:59:39 pm
^ maintain jumps while trying to full squat 475-495. eventually transfer the added strength to more explosiveness. if not - still doesn't hurt to move 5 plates.

Sun
Sept 3, 2011

Paused Full Squats –  No Rest - Day 6 435-425-415-415-415-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.
 
Title: Re: Kingfish
Post by: Dreyth on September 05, 2011, 03:03:53 am
Don't you think 2 days rest would be better? That's a crapload of accumulated fatigue. Also, take some stimulants before testing squat/svj like caffiene and GET IT ON VIDEO!!!
Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 03:17:53 am
^ for some reason that i am not sure off, (lately) most of the time that i take a 2 day rest - my lifts suck. i will not be DOMd but even with complete recovery, the lifts are hard because it feels like my body forgets to use the most efficient form to lift a heavy weight. 

i am not short on stimulants. i drink at least 2-3 cups of black coffee on training days + NO explode 2.0 (that i got free from my syntha6 orders).

i will vid a paused 440-445 this tuesday morning. SVJ tests are on hold until i move more plates.

Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 01:21:37 pm
Mon
Sept 5, 2011

Paused Full Squats Light Day –  No Rest - Day 7 435-425-415-415-415-415-395
[135x8][185x6][225,275x4][325x2][365,395x1]

* this is one of the rare time in my training that i hessistated on what i really what to do. lol. a skipped day would have been good for recovery but at the same time, i don't want to detrain. decided to lift and stop at 365. that didn't work either and i ended up doing 395x1 - which is really not a bad idea IMO. it was heavy enought to mimic the form of the heaveir singles but light enough that i didn't really use too much energy to get it up. 385-395 was spot on for this purpose.. or il know tmrw if my lift sucks that its too heavy for a recovery/light day. (395 is still 2.27BW)
* no pick up game. no explosive drills. stopped at 395x1 and went home. will have good rest, food and sleep. looking forward for tmrw morning.
Title: Re: Kingfish
Post by: cowed77 on September 05, 2011, 01:27:25 pm
You, sir, are a beastly squatting machine.
 :o
Title: Re: Kingfish
Post by: horton on September 05, 2011, 02:23:10 pm
You, sir, are a beastly squatting machine.
 :o


x2. animal
Title: Re: Kingfish
Post by: Kingfish on September 05, 2011, 03:56:37 pm
^ sometimes.. think im using "jump training" to develop my squats and not the other way around.. and it works.  :headbang:
Title: Re: Kingfish
Post by: Raptor on September 05, 2011, 05:23:11 pm
Who knows how many roids has he pumped into the system :-*
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 12:19:03 pm
^ mega dose of creatine and whey + salmon bellies..

Tue
Sept 6, 2011

Paused Full Squats Max Attempt –  No Rest - Day 8 435-425-415-415-415-415-395-440F
[135x8][185x6][225,275x4][325x2][365,395,415x1][440x0]

* the workout yesterday to prime for today couldn't be any better. this is the best as i can prepare for a near max paused rep attempt. i had a pinched nerve issue at reps 395 and 415 on my right quad. it was more of a distraction and did not really affected my strength. probably threw me off because i wanted to make sure i didn't screw anything up. its started on the concentric of 395 when there were 2 blasts of shocks the came from my right quad. i assumed that because my legs were really bloated with all creatine and fluids and my quads were so 'locked' really good.. legs were hard as wood. some nerve just got crushed. had to really shake the quads. same thing happened on the 415 rep. it will not stop me from attempting my 440x1 because everything (aside from that nerve shit) seems to be doing well. concentrics on the 395 and 415 were strong. there was no pinched nerve at 440 attempt.
* it could have been my overconfidence on the 440 lift.. but IMO, i should have concentrated more on keeping my torso solid. more gulps of air to fill everything inch of space in my lower and upper belly to stabilize core.. damn.. i was strong. legs were strong but i failed the lift. felt more like a technical error. i really should have thought about 'pushing' midback backwards so i don't get caved in. my focus during the concentric was on my legs blasting it up. you can see from the vid that after i almost stalled to a crawl, the barbell rotated forward.
* even though i did not get what i really aimed for, a top paused set of 435x1 is not bad either. i will use a daily repeatable 415-420 depending on how i feel, and will go back to supra max halfs. those 515x2 top sets IMO got me lifting 455x1 in the first place. it trained my midback to handle the weight at that sticking point. it also blasted my SVJ but thats a different thing.
* i am keeping regular rep full squats to sub-max because IMO, im lifting a lot higher percentages of my BW lately.. i don't want to screw anything up by lifting something that i cannot control very well. the 440 that pinned me today did not feel heavy at all.

http://www.youtube.com/watch?v=uGi0lgQX0UE
Title: Re: Kingfish
Post by: Joe on September 06, 2011, 01:08:30 pm
I notice you bounce a little in the bottom of your squat before really going for the concentric. Do you think that that maybe negates a bit of what makes paused squats so effective?
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 01:18:29 pm
^ yes.. that mini bounce starts the explosive concentric..i really need to push against something in order to start the concentric. everything is so dynamic.. the ankle, the knees and the hips gives a bit IMO which gets me that mini-drop. it could be also that the weight is just too heavy to be used for a very strict paused rep. i am doing my best to minimize the bouncing(hence the use of paused reps instead of regular reps)  but i cannot totaly eliminate it.

Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 02:58:52 pm
this is insane:

Quote
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.

 :highfive:
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 04:48:54 pm
^ thanks. i can vid that but it really looks like a very slow unathletic jump.

Tue
Sep 6, 2011

Jumps
- SVJ 2 hand dunks

* came back to the gym to play some pick up game for a sweat then do some low volume SVJs dunks. legs are definitely explosive. should have taken vid showing both wrists cleared the rim by at least 2-3inches with the ball for my SVJ 2 hand dunks today. a vertec test would have been nice too.. but nothing i can do about it now.
* will do paused rep singles tmrw up to 415-420 tmrw morning.
Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 05:10:08 pm
so like one of my jumps, in other words, but less unathletic. no pressure to get a vid but it would be cool to see. how high do you think you're getting on those? ~32"?
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 07:22:11 pm
^32-34" max if the rim im using is still 10ft.
Title: Re: Kingfish
Post by: LBSS on September 06, 2011, 10:39:21 pm
^32-34" max if the rim im using is still 10ft.

go fuck yourself.
Title: Re: Kingfish
Post by: Dreyth on September 06, 2011, 10:49:16 pm
^32-34" max if the rim im using is still 10ft.

go fuck yourself.

hahahha
Title: Re: Kingfish
Post by: Kingfish on September 06, 2011, 11:00:37 pm
i have vid at 2008 of a no-armswing SVJ at 28".. thats before i learned to bend lower to really muscle my jumps.. and with a lower squat max.

http://www.youtube.com/watch?v=4vtBctSpBEE

34" SVJ with no armswing coming from a paused full squat position is not really not hard.. considering im downplaying my no-vid,  e-stat, max 42" SVJ..
Title: Re: Kingfish
Post by: Guga on September 07, 2011, 12:14:46 pm

Quote
Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?
 
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.

goodluck on your training peoples!

by saying ridiculously high, how much is that daily for training and rest days?
Title: Re: Kingfish
Post by: Kingfish on September 07, 2011, 05:25:57 pm
^ a single serving of whey is ~ 22 grams of protein. i consume an average 2-3 servings after a meal 3-4times a day. thats 22x3x4 = 264g protein from syntha6/musclemilk alone.  i eat salmon and beef regularly as my main source of protein. i take whey supplements because they taste good - my cheat meals. i also have my promax protein bars..

Wed
Sept 7, 2011

Paused Full Squats –  No Rest - Day 9 435-425-415-415-415-415-395-415[440F]-395[415F]
[135x8][185x6][225,275x4][325x2][365,395x1][415x0]

* i may have underestimated the fatigue from near max effort SVJs yesterday. the heavier sets felt 15-20lbs heavier. i should have stopped at 395 because it felt heavy on my back. i was still able to get up on 415 up to half way up but everything just felt weak. even the bar placement at my back did not feel right. if i attempted 415 again after 14-18mins.. i would have gotten the rep - i would psych myself better and really drive for an explosive concentric out of the hole. i didn't have the energy to blast it today.
* no jump drills, no explosive lifts. rest and sleep. work tonight and tmrw i will lift a lot better.


Title: Re: Kingfish
Post by: LBSS on September 07, 2011, 06:28:15 pm
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.

http://www.ncbi.nlm.nih.gov/pubmed/1474076 (http://www.ncbi.nlm.nih.gov/pubmed/1474076)

Quote
J Appl Physiol. 1992 Nov;73(5):1986-95.
Evaluation of protein requirements for trained strength athletes.
Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.
Source

Department of Pediatrics, McMaster University, Hamilton, Ontario, Canada.
Abstract

Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1-13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.
Title: Re: Kingfish
Post by: gutts on September 07, 2011, 08:08:07 pm
http://www.youtube.com/watch?v=N1WsEfyHYTk
Title: Re: Kingfish
Post by: Kingfish on September 09, 2011, 12:05:03 am
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076 (http://www.ncbi.nlm.nih.gov/pubmed/1474076)

^ yes. i might just be wasting it but as i said, i drink them because they are my cheat meals. i like the taste  ;D

Thur
Sept 8, 2011

Paused Full Squats –  No Rest - Day 10 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]
[135x8][185x6][225,275x4][325x2][365,395,415x1][435x0]

* felt good with how the weights were not as hard today. 415 got up explosively but at 435, i didn't have enough strength to complete the lift - starting concentric was not fast enough and i had to muscle the weight midway. slowed down too much and decided to just let it go.
* need 2 light days fri and sat. probably max at 395-415. 420-430 on sunday. i will vid some jump tests on sunday. felt like showing my 2-3" wrist below rim SVJs.
* i could be really depleting my CNS will all these top set failures for the last 3 days.. but IMO, i dont really fight the rep long enough to really overexert myself. daily squats make me feel solid with my form.. its now more on fatigue that gets me pinned.
Title: Re: Kingfish
Post by: Kingfish on September 09, 2011, 10:36:01 pm
Fri
Sept 9, 2011

Paused Full Squats –  No Rest - Day 11 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* probably had another 10-15lbs on my max paused singles today.. 430 would be doable. 420 was not very slow. smooth concentric without any caving-in of the torso. finally stopped the 3 days of top set failures - another 1 would be demotivating. one pick up game and some SVJ 2-hand dunks on vid. was trying to show my 2-3" below wrist rim clearance with the ball. did not work out. i had vid but i didn't have the jump. upload vid later.
* will do a top set of 415-420 again tmrw and stop there.

a few workouts ago, i was 2-3" higher than this. taking vids lower jump by 2-3"..  :P

(http://i14.photobucket.com/albums/a307/robertodimaano/090911dunks.jpg)
http://www.youtube.com/watch?v=sDScwmqe1kk
Title: Re: Kingfish
Post by: Kingfish on September 10, 2011, 08:50:51 pm
Sat
Sept 10, 2011

Paused Full Squats –  No Rest - Day 12 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395
[135x8][185x6][225,275x4][325x2][365,395x1]

* felt like i only had 5-10 lbs max over the 395x1 to get the rep. got extra fatigue from the jumps yesterday. did not do anything after 395x1.  could have maxed today at 400-405.. will fail 415. will see if getting a good meal and sleep prepares me for a performance overshoot tmrw. did not accumulate too much fatigue today.
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 06:36:05 pm
Sun
Sept 11, 2011

Paused Full Squats –  No Rest - Day 13 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415
[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ jump test

* got an extra 10-15lbs over 415 in my legs. could have gotten 425-430max. 1 pick up game and SVJ jump test after a good sweat. did not jump as high as i thought. i was really expecting at least a 40-41" SVJ on vid. only got repeated 39s. maybe i need to do more SVJ jump test again to get better form. its been a while since i did an SVJ test. will probably be weak tmrw because of the jumps, but if i feel good, i will go for 430x1.

39" rep 1
(http://i14.photobucket.com/albums/a307/robertodimaano/091111first39.jpg)

39" rep 2
(http://i14.photobucket.com/albums/a307/robertodimaano/091111second39.jpg)
http://www.youtube.com/watch?v=Fw0J8l3LJRU

Title: Re: Kingfish
Post by: Joe on September 11, 2011, 07:09:52 pm
The video is private. I can't wait to see how much power is going to those huge jumps of yours!
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 07:14:11 pm
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.
Title: Re: Kingfish
Post by: slowkidtryingtogetfast on September 11, 2011, 07:16:13 pm
kingfish you are a beast, can you make a dunk mix that would be awesome? since you are killing the dunks standing.  :ibjumping:
Title: Re: Kingfish
Post by: Joe on September 11, 2011, 07:17:36 pm
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.

It's funny watching your jumps and frank yang's next to each other.

Yeah, I think you'll totally kill 40" with some rest/peaking/priming. Especially if you also get some practice effect in.
Title: Re: Kingfish
Post by: horton on September 11, 2011, 07:26:53 pm
hey man I noticed you do a lot of jump squats. do you think they have a good carry-over to running vertical jump as well? it seems like you are focused mainly on svj (40 is just rediculous btw :highfive:). but i was just wondering if you thought it would be worthwhile throwing them in with my squats. youre a big inspiration to someone who is trying to get their squat weight up. i just hit 305lbs x 7 today at about 157lbs bodyweight
Title: Re: Kingfish
Post by: Kingfish on September 11, 2011, 07:49:11 pm
^ i dont really know. the RVJ is a totally different undertaking IMO. i stick to SVJ because of its simplicity.. bend knees and explode up. improve the power-to-weight ratio and SVJ goes up with it.  SVJ and jump squats movements are very similar. id do more single leg bounding drills for RVJs.
Title: Re: Kingfish
Post by: Kingfish on September 13, 2011, 12:33:06 am
Mon
Sept 12, 2011

Paused Full Squats –  No Rest - Day 14 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 


Title: Re: Kingfish
Post by: Dreyth on September 13, 2011, 12:06:23 pm
Wait, so you've been squatting for 14 days in a row?


Niceeeeeee.


Can't wait to see the jump tests after you take a day or two off. It'll be sick.


I hope your high on caffeine when you test out your SVJ. ALSO, do some heavy hip flexor stretching before the jumps to get you that extra inch!
Title: Re: Kingfish
Post by: Kingfish on September 13, 2011, 05:30:52 pm
^ id be nice to get repeatable 40s if i go to a deload. my plan is to raise my maintenance paused full squats to 430-440 (2.5BW) which will make days using 415-420 (2.4BW) "deloads". i do all my static stretching after workouts.. i do plenty. i jump best when my legs are quad locked - feels like they are about to go cramps but not.. just hard like wood. heavy squats the previous days puts my legs at locked condition.

Tue
Sept 13, 2011

Paused Full Squats –  No Rest - Day 15 435-425-415-415-415-415-395-415[440F]-395[415F]-415[435F]-420-395-415-420-420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* day 15 and getting pinned is not happening anymore.. even with repeated high 30s jumps the day before with pickup games. adaptation is a wonderful thing. will now see if i can be this strong at maintenance with 420x1 come work days (wed-sat nights).
* did not really plan to go over 420x1. will try to do a lot of 420x1 with SVJ dunks afterwards. this combo seems to be working well. will go 430x1 2-3x a week with 420x1 maintenance. hopefully in 2-3 weeks, i can do them repeatedly.
Title: Re: Kingfish
Post by: Kingfish on September 14, 2011, 04:37:11 pm
Wed
Sept 14, 2011

Paused Full Squats –  No Rest - Day 16 - 420x1
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* mirror of previous day. right calf and right glute a little sore from banging bodies at the post yesterday. didnt really affected anything.
* i am not building fatigue faster than i am recovering.  i lifted 420x1 today with the same effort as i did from the 2 previous days. 10-15lbs over it.  that is a near max paused rep squat workout + some near max / low rep jumping. il try to do 2-3 more days of 420x1 and squeeze in a 430x1.
* did some 8-12reps of isolated calf work too.

Wed Afternoon

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* did another pick up game because i felt like getting more conditioning going.  SVJ dunks after i got a good warmup from the game.
Title: Re: Kingfish
Post by: Kingfish on September 15, 2011, 04:38:28 pm
Thur
Sept 15, 2011

Paused Full Squats –  No Rest - Day 17 - 430x1
[135x8][185x6][225,275x4][325x2][365,395,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430,

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* was a little worried that 2x pickup games and 2 sessions of SVJ dunks yesterday might have fitigued me a bit. this is also the 3rd 420 ive done in 3 days. the plan to stick with 420 didn't work. i moved it convincingly and decided to go 430 today. worked nicely. i might have an extra 10-15lbs over it also. the weight just moved up smoothly. will stop at 410-420 tmrw if im not very strong.
Title: Re: Kingfish
Post by: Kingfish on September 16, 2011, 11:28:35 pm
Fri
Sept 16, 2011

Paused Full Squats –  No Rest - Day 18 - 420x1
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* 420x1 paused was perfect for today. i probably only had 2-3lbs over it to get the rep. probably not a good idea if i want a strong workout for tmrw but definitely maximized what i had today. will do maintenance 410-420 for 2-3 more days before i go for 430x1 again.
* quick game and some SVJ dunks for some explosive work.

Title: Re: Kingfish
Post by: Kingfish on September 17, 2011, 01:16:36 pm
Sat
Sept 17, 2011

Paused Full Squats –  No Rest - Day 19 - 410x1
[135x8][185x6][225,275x4][325x2][365,395,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410

* did my lifts after work without sleep coming from the previous workout. didn't do too bad. form is almost always just right. high frequency squats really take care of that part. i could tell that im not 100% recovered not just from the previous squat workout, but also from the 430x1 2 workouts ago. i also realized that on that 430x1 workout, i had to go thru a 420x1 which is a 1 day workout in itself.
* 410x1 was probably not the max for this workout.. 415ish would have been better. 420 would pin me. no jumps. go home and sleep until 6:30pm. 
Title: Re: Kingfish
Post by: Kingfish on September 18, 2011, 03:49:48 pm
Sun
Sept 18, 2011

Paused Full Squats –  No Rest - Day 20 - 395x1(410x0)
[135x8][185x6][225,275x4][325x2][365,395x1][410x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410),

* did the same thing as yesterday. woke up 6:30pm satuday, work 7-8am.. then lift afterwards. 325,365,395 felt the same way as yesterday but the 410 was 5lb too much.. i slowed down too much midway up and did not have enough of anything to push it up. back did not cave in as form is solid. i just came back down after i lost interest in pushing anymore.
* no jumps.. sat night is my fri of work. i will come back to work on wed-fri night next week. i will do as much recovery as i can this afternoon, tonight and tmrw morning.. hopefully it shoots back up and im stronger for monday afternoons lift.
* daily squats really make me learn about how i react to stress, fatigue, sleep (lack of) and nutrition. BW today is 172 after all the liquids at the gym. il try not to dip into the high 160s too fast.  i cant drink as much whey protein at work.. sucks.

Title: Re: Kingfish
Post by: Kingfish on September 19, 2011, 11:35:12 pm
Mon
Sept 19, 2011

Paused Full Squats –  No Rest - Day 21 - 440x1
[135x8][185x6][225,275x4][325x2][365,395,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440

Jumps
- SVJ 2 hand dunks (no warm-up)

* i could not have gotten any better recovery. i was burned out after the sunday lift (and failure). slept sunday afternoon 4-5 hrs, sunday night (8-9hrs) and sunday late morning to mid afternoon (4hours). this is my body telling me that i owe it sleep from the night shift schedule and it took it. this is not sleeping... i hibernated.
* all lifts felt the same until i got to 420x1. felt easy which gave me an idea to test something heavier again. did 440x1 and felt like i have another extra 5-10lbs over it. the rep did not look like a near-max effort. mid back did not bend at all.
* did cold SVJ 2 hand dunks. now im really going to suck at bball because il probably skip the pick-up games now because i can dunk without it anyway.
* will modify weights for ramping and will use 420-430 as maintenance.. will eventually push for a 455 paused rep at some point.


(http://i14.photobucket.com/albums/a307/robertodimaano/091911440x1-1-1.jpg)
http://www.youtube.com/watch?v=Nbsq7BptE_0
Title: Re: Kingfish
Post by: Kingfish on September 20, 2011, 04:28:02 pm
Tue
Sept 20, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420

Jumps
- SVJ 2 hand dunks (no warm-up)

* the 420x1 today following a 420+440x1 yesterday is a bit too heavy. i bent my mid back on the way up. it was smooth up to that point.. energy leaked and i crawled to complete the rep. i only had 5lbs over.. did some pick up game.. and then some explosive drills with 2 hand SVJ dunks.
* will plan to go up to 410x1 tmrw but il probably go for 420x1 if i feel stronger.
* stopped counting the consecutive days.. i made it to the 21st and its now a habit. will skip a day here and there if work schedule doesn't let me recover but thats about it.
Title: Re: Kingfish
Post by: Dreyth on September 20, 2011, 06:59:33 pm
When do you plan on taking a day off, after Day 30?
Title: Re: Kingfish
Post by: Kingfish on September 20, 2011, 07:09:24 pm
^ id take a day off when i can no longer recover within 24 hrs and lift at least up to 395-410. my daily squats are not really that taxing.. only 2-3 heavy singles.. 395-410-420/430 max right now.. thats very low volume with lots of rest in between sets, 12-14mins. 18-22 if i make it up to the 420-430lb.

i am not domd at all.
Title: Re: Kingfish
Post by: Kingfish on September 21, 2011, 04:32:10 pm
Wed
Sept 21, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][325x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420

Jumps
- SVJ 2 hand dunks

* modified the ramping weights to 370,400. the 400x1 felt heavy.. i initially loaded 410 expecting that i might fail 420. took all the time resting for the next single (22 mins?).. then on the walk-in.. changed my mind and loaded 420. got the rep nicely. i had 10-15lbs over it. i could have made 430 today. with that much power over the rep, todays workout should be favoring my recovery.
* i will sleep 1:30-6:30pm today, work 7-8am then lift after work. will hopefully get another 420. explosive drills again after lifting. getting consistent too with my isolated calf work using a 45 deg sled calf raise up to 405lbs.

Title: Re: Kingfish
Post by: LBSS on September 21, 2011, 05:56:20 pm
i just realized you're 20 pounds lighter than when you started this log 10 months ago, and squatting pretty much the same amount. good work. :highfive:
Title: Re: Kingfish
Post by: Kingfish on September 21, 2011, 08:16:42 pm
^ thanks. less weight is less stress on my knees. i also use paused squats now to really save my joints/tendons from more stress. thats how im managing lifting high frequency using a high RM%.
Title: Re: Kingfish
Post by: Kingfish on September 23, 2011, 12:06:55 am
Thur
Sept 22, 2011

Paused Full Squats –  No Rest -  420x1
[135x8][185x6][225,275x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420

Jumps
- SVJ 2 hand rim grabs - paused full squat start / no arm swings

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435.  did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.
Title: Re: Kingfish
Post by: Kingfish on September 23, 2011, 10:44:06 pm
Fri
Sept 23, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.
Title: Re: Kingfish
Post by: fedexpress on September 24, 2011, 02:24:03 am
Fri
Sept 23, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

Fantastic progress btw, esp considering the wt loss.  Maybe u've found the secret to 2.5+ sq/bw..........MORE REST!!!
Title: Re: Kingfish
Post by: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,
Title: Re: Kingfish
Post by: fedexpress on September 24, 2011, 06:23:43 pm
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering.
Title: Re: Kingfish
Post by: Kingfish on September 24, 2011, 08:03:11 pm
Sat
Sept 24, 2011

Paused Full Squats –  No Rest -  400x1
[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400,

* was only able to sleep 5-6hours in the last 2 days. fatigue is building up. i was able to get the 400x1 but it felt 15-20lbs heavier. my form was solid. no upperback caving in or any technical errors. i did not rush going back to the set. i'm just tired, could also be the pick up games yesterday.  tmrw needs to be another light day, and if i get enough long sleeps on sunday/monday - ill do 440x1 again. im not in a rush going for 445-450. i don't like how the plates look, so il just go 455 after i do enough volumes and get my legs bigger - might try doubles for my 5th week using a max 410x2.. still paused full reps.

Title: Re: Kingfish
Post by: Kingfish on September 25, 2011, 04:27:43 pm
Sun
Sept 25, 2011

Paused Full Squats –  No Rest -  400x1
[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.

Title: Re: Kingfish
Post by: LBSS on September 26, 2011, 06:36:59 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.
Title: Re: Kingfish
Post by: fedexpress on September 26, 2011, 07:20:29 pm
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.

It wasn't broken.  I said worth considering, not necessarily implementing.  Take what is best (for you), and ditch the rest.
Title: Re: Kingfish
Post by: LBSS on September 26, 2011, 09:31:22 pm
fair enough.
Title: Re: Kingfish
Post by: Kingfish on September 26, 2011, 11:16:58 pm
Mon
Sept 26, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440

Jumps
- SVJ 2 hand dunks

* daily lift effort - max 440, money 430-435, recovery 420. mid-upper back caved in. 440x1 last week was an easier lift.
* no pick up game. cold SVJ jumps. started with 2-hand rim grabs coming from a full paused squat start, then some SVJ dunks. low reps.
 
Title: Re: Kingfish
Post by: Kingfish on September 27, 2011, 04:45:25 pm
Tue
Sept 27, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420,

Jumps
- SVJ 2 hand rim grabs - paused full start / no arm swing

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.

Title: Re: Kingfish
Post by: Dreyth on September 27, 2011, 05:29:17 pm
You monster  >:(
Title: Re: Kingfish
Post by: Kingfish on September 27, 2011, 05:36:10 pm
^  :headbang:

i'm only ahead of you by a few months..
Title: Re: Kingfish
Post by: Dreyth on September 27, 2011, 09:24:00 pm
No sir, maybe if I progressed from where I was a few months ago but not anymore :(
I'm at 190lbs with about a 375lb max right now. Just started smolov jr again. Last time I did that I put on 80lbs in 9 weeks. This time I'm hoping for ~40lbs in 8 weeks or so.
Title: Re: Kingfish
Post by: Kingfish on September 28, 2011, 04:11:47 pm
Wed
Sept 28, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 
Title: Re: Kingfish
Post by: Kingfish on September 29, 2011, 04:46:25 pm
Thur
Sept 29, 2011

Paused Full Squats –  No Rest -  440x1
[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 440, money 430-435, recovery 420-425. 440x1 mid-upperback bent 1/2 way up. crawled and completed the rep. the 430x1 was not hard so i decided to go at 440x1 again. recovery needs to catch up now. 2-3 days of recovery lifts and il go at it again next monday.
* SVJ 2 hand dunks getting consistent and easy now. BW staying at 170-172lbs. other daily lifts - calf isolation on 45 deg sled, pullups, chins, weighted back extension+situps on GHR. all in mid-high reps with light moderate resistance with 1-2sets
Title: Re: Kingfish
Post by: Kingfish on September 30, 2011, 11:09:58 pm
Fri
Sept 30, 2011

Paused Full Squats –  No Rest -  430x1
[140x8][190x6][240,290x4][330x2][370,400,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430

Jumps
- SVJ 2-hand dunks

* lift effort: max 430-435, money 425, recovery 420. planned to stop at 420x1 but changed my mind. hit 430x1 without bending torso. technical error from fatigue on right leg - leg is tired, weight shifted a bit on the left leg and i felt more effort coming from left leg to get the rep. will really have to go 420x1 max tmrw if i want to lift better on my days off.

Title: Re: Kingfish
Post by: Kingfish on October 01, 2011, 08:34:57 pm
Sat
Oct 1, 2011

Paused Full Squats –  No Rest -  420x1
[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.
Title: Re: Kingfish
Post by: Kingfish on October 02, 2011, 05:06:05 pm
Sun
Oct 2, 2011

Paused Full Squats –  No Rest -  410x1
[140x8][190x6][240,290x4][330x2][370,400,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410

* 430-440 max, 425-430 money, 410 recovery. got 4.5hrs of sleep after night shift work and did my lift early to have more time before my monday pm lifts.
* skipped the explosive / speed drills again to allow more/faster recovery. i should supercompensate nicely tmrw. will up the ramping singles to 370,410. will make repeatable 410s to push near max singles higher. something like 410,430,445-455 in the next few weeks. still not burning out / plateauing so will continue what im doing right now.

Title: Re: Kingfish
Post by: Kingfish on October 03, 2011, 10:47:23 pm
Mon
Oct 3, 2011

Paused Full Squats –  No Rest -  430x1 445x0
[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

http://www.youtube.com/watch?v=5g7PtNMpzC4
Title: Re: Kingfish
Post by: Kingfish on October 04, 2011, 05:04:53 pm
Tue
Oct 4, 2011

Paused Full Squats –  No Rest -  430x1
[140x8][190x6][240,290x4][340x2][380,410,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430

Jumps
- SVJ 2-hand dunks

* max 430, money 420, recovery 410. i bent my back and crawled with the 430x1 1/2 way up. the 445x1 did its damage. i should be a lot stronger tmrw. need to do high rep backextensions to get blood flowing nicely on back muscles. need to recover good. i'm weak right now.
Title: Re: Kingfish
Post by: Kingfish on October 09, 2011, 09:00:37 pm
Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            Tue - Wed - Thur - Fri - Sat - Sun - Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410,
Title: Re: Kingfish
Post by: Kingfish on October 11, 2011, 10:00:32 am
Mon Oct 10, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
 

 
Title: Re: Kingfish
Post by: Kingfish on October 11, 2011, 06:48:04 pm
Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.

Title: Re: Kingfish
Post by: Kingfish on October 12, 2011, 05:10:51 pm
Wed Oct 12, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430

Title: Re: Kingfish
Post by: Guga on October 13, 2011, 12:59:01 pm
KF. After thinking for a while I realized that you cant jump; instead you push the planet 40" down.
Title: Re: Kingfish
Post by: Kingfish on October 13, 2011, 05:32:40 pm
^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it.  :D
Title: Re: Kingfish
Post by: Kingfish on October 13, 2011, 10:29:49 pm
Thur Oct 13, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430

* cut down on the volume of 2 hand SVJ dunks. got the 430x1 rep with good form but i crawled up after the 1/2 squat depth. form was perfect, body was not as strong. wet BW at 172lbs.

Title: Re: Kingfish
Post by: Kingfish on October 14, 2011, 10:56:01 pm
Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.

Title: Re: Kingfish
Post by: Rix on October 15, 2011, 08:53:33 am
Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...
Title: Re: Kingfish
Post by: Guga on October 15, 2011, 09:23:08 am
Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...

running vert is too mainstream for KF
Title: Re: Kingfish
Post by: Kingfish on October 15, 2011, 07:21:36 pm
^ im using the svj to improve my strength/explosiveness. the dunk part is fun but thats not the end goal.  :headbang:

Sat Oct 15, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420

* changed ramping wamrup single from 380 to 390 to make the 410 not very heavy. worked well but still tired to get 420 easily.
* no jump/explosive drills. stopped at squats and did some calf isolation work too. 420x1 is max for today anyway. i need more sleep. got 6 hours today only.
* calf work - started at 405x 2-4reps using the 45deg sled. can now do 4-8 daily without soreness. do them paused at the bottom and top to eliminate the tendon assistance.

Title: Re: Kingfush
Post by: Kingfish on October 16, 2011, 07:44:54 pm
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen  :headbang:


Title: Re: Kingfush
Post by: Kingfish on October 17, 2011, 11:23:39 pm
Mon Oct 17, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 -

* got good rest/sleep and did the lifts at ~ 3pm. the 410/430 did not feel that heavy even though my quads were feeling sore this morning. i was a little worried that i might only make it up to 420 judging on how my legs felt this morning. i can lift 420 even if im feeling crap, as long as im not sick/injured.
* did the 440x1 smoothly. form was perfect.
* did a quick pickup game and some low volume SVJ dunks afterwards.
* week 8 is my final week of ramping singles. i will change things up a bit after this. not really sure yet what to do but i might just stick to 400-410-420-430/440, then some light back up sets of front squats. will add the short sprint workouts too for coordination.
* i do not feel like deloading on my 8th week to get a PR day of >440x1. if i can do repeatable 420-430 daily.. id consider that a good improvement already. no need to stress out if i dont get anything over 440.

here my blood pipes at 170lb / sub 10%BF, 6-8.4% caliper if you believe in that
(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0344.jpg)
Title: Re: Kingfush
Post by: Kingfish on October 18, 2011, 10:45:32 pm
Tue Oct 18, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430,

* final week of the 8 week squat marathon. will stay with a top set of 430-440 depending on how i feel. will change ramping sets to 150-200-250-300-350-400-410-420-430. then back up sets of paused front squats.
Title: Re: Kingfush
Post by: Kingfish on October 19, 2011, 03:03:54 pm
Wed Oct 19, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

Paused Front Squats
[150x2][200x2][250x1][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420

* changed warmup weights/reps. started front squats to get form going.
* will add volume of paused front squats to thicken my shoulder/clavicle area that receives the bar. will also do some ballistic/speed front squats. these are my preparation for cleans that i will add also at some point. the 250x1 front squat did not feel any different on my legs compared to a 250 back squat. its my front delts that are in pain - needs time to get used to it.
Title: Re: Kingfush
Post by: Kingfish on October 20, 2011, 06:43:39 pm
Thur Oct 20, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2][250 1x5]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420

* my hamstrings are not fully recovered from heavy back extensions. i felt strong on the quads and everything else but at the pause on the bottom, i can feel the isometric contraction of the hamstring is not as forceful. will maintain 420s for now and shoot for another 440 by monday or tomorrow if hamstrings feel better.
Title: Re: Kingfush
Post by: T0ddday on October 21, 2011, 09:01:41 am
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen  :headbang:


About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 
Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 05:52:40 pm
About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 

appreciate your reply. i do notice on the last workouts with front squats that leg strength is not going to be a problem. i just have to get my upperbody - delts/clavicle used to handling the weights. i can rep 300 on my 3rd day of doing the front squats again. im just not used to the pain right now on the area where the bar rests.

il progress from front squat - squat cleans - speed front squats.. just anything to get the form going and "thicken" my shoulders.

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!













Title: Re: Kingfush
Post by: steven-miller on October 21, 2011, 08:04:27 pm
Like those new goals! Post vids of powercleans some time plz!

Agree with Lance and T0D about the front squats, you can aim higher than that for sure. You will adapt to the weight on the delts quickly I think.

Good luck!
Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 08:32:32 pm
^ thanks

i just really need time to get my pain threshold higher so that i can really rest 300+lbs on my delts/clavicle. i will post my clean vid when i think i'm close to how dimas is doing it. arguably the best clean ive seen. i dont care if its 150lb or 200lb.. as long as i have that form, the weight progression will follow.

http://www.youtube.com/watch?v=vXZt4PhdUns

take note that im only doing the front squats to prepare for the cleans. i agree with you that no amount of front squats can beat a properly performed back squat as a strength builder for general explosiveness.

Title: Re: Kingfush
Post by: Kingfish on October 21, 2011, 09:26:40 pm
Fri Oct 21, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430x1]

Paused Front Squats
[150x2][200x2][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430

* i think its a combo of unrecovered hamstrings/glutes also from the weighted back extensions that made the last few days of 420x1 harder than usual. i cut down on back extensions and im feeling stronger already. not strong enough for a 440x1 or an overshoot but definitely better than the last 2-3 days of lifting.
Title: Re: Kingfush
Post by: Kingfish on October 22, 2011, 07:33:49 pm
Sat Oct 22, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420

* im tired. skipped the jumps/explosive drills today. fatigued but was able to maintain good form on the squats. 420x1 was cake. with an extra 20lb on top it. it felt like 440 today.
* no work tonight so i will really focus on recovery/sleep these next 4 days.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2011, 01:19:49 pm
Sun Oct 23, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420

* stopped at 420x1. it was not heavy and i could have gone up to 430-435 today. good time to skip the heavy set and make sure i get a good top rep on monday. skipped front squats and jumps. this is the last time il prioritize a top rep on full back squat paused rep. have vid of todays 420x1. form was solid.
Title: Re: Kingfush
Post by: Kingfish on October 24, 2011, 04:45:08 pm
Mon Oct 24, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420

Paused Front Squats
[150x2][200x1][250x1]

* i was 168lbs wet weight today. too much prunes messed me up. dehydrated a bit and really thinned out. minimized ramping reps and stopped at 420x1
* my SVJ dunks after the squats were really good. one of the best SVJs. no vids. same old 2 hand SVJ dunks for explosiveness. at least something good came out of being sub 170lb. the 420x1 at 168 is still a 2.5BW.. can't really complain.
* front squats are not very difficult. just doing more reps to thicken my delts/shoulders. tomorrow is going to be more volumes of front squats and cleans from mid-thigh start.
Title: Re: Kingfush
Post by: T0ddday on October 25, 2011, 02:40:29 am

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!

I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!
Title: Re: Kingfush
Post by: Kingfish on October 25, 2011, 08:11:47 am
I don't want to say it's unrealistic, because I've def seen people do more improbably things, but let's just say it's not a given like I believe your front squat goal is.  Also, I assumed the 6.5-6.8 sec 60m goal meant that you want to run at the slowest 6.8 FAT.
FAT means fully automatic timing.  Basically, you go to a real meet get in the blocks, react to the gun, and get your torso across the line and then they stop the video and record your time.   Understand there is a WORLD of difference between getting in the blocks and running a 6.75 FAT and covering 60 meters in under 7.0 seconds using a handtime or even a video-time device like speed-trap.   

But back to your question.  It's not so much that's it's an impossible task, it's just that you probably wont be able to accomplish it with the same formula you have used for vertical jump (lean + strong).  Standing two-foot vertical has tremendous carryover from relative squat strength provided the reps are not very slow.  I think you will be disappointed to find that the same isn't true in sprinting.  Even when Usain bolt ran his 9.58 in world record time he came through 30m in 3.8.  Meaning even if your relative strength allows you to accelerate to 30 meters at the speed of the greatest sprinter of all time, you still need to maintain 10 m/s speed for another 30 meters.  I'd say whether or not you can achieve it is more dependent on where you are starting now than anything else. Sprinting technique will surely help you express that strength you have on the track.  However, the improvement to your top end speed will be far less than your acceleration.  What do you run now in the 60 meters?  Have you ever tested your sprint times over any distance?  I will most definitely be rooting for you!

yes. front squats were easier than i thought.

here's the sprint details:
all sprints shoud be on a track surface and must be measured by a laser of infrared timing system. to start, the athletes must have at least one foot within one meter of the first timing eye (heel on one meter line). The first timing eye should be 15 inches off the ground while the rest of the timing eyes should be set up at least 36 inches fromt he ground

i have no official time for my 60 meters or any sprints in general. i can say numbers cause i've been doing some short sprinting but its not going to be an accurate time unless i use some form of automatic timing.

i've been doing heavy-low rep full squats + mid-high reps with moderate resistance on the GHR/back extensions for the p-chain. something like a 135lb x12-16 on back extensions and 45lb weighted GHR. if this 60meter sprint is not really an all out push the floor using mostly the quads, would it make sense at one point to dedicate some heavy hamstring work like an RDL? or do i just go movement mastery and just do a lot of high quality sprinting to get good at it?..

again, appreciate you sprinting advice. :headbang:
Title: Re: Kingfush
Post by: Kingfish on October 25, 2011, 03:24:04 pm
Tue Oct 25, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420
Week 9 - 440,

Paused Front Squats
[150x2][200 1x2][250 1x3]

* i got long sleep today. upper knees/lower quads a bit sore from all the SVJ dunks yesterday but i decided to lift in the morning. i was strong. the 430x1 was still very quick. did 440x1 even after all the heavy singles before that. i was not thinking of attempting a near max today and only planned on stopping at 430x1 best.
* failed the 4th single of front squat. left shoulders wussed out. will use 200x multi sets on front squats to build shoulders without risking of hurting anything for now.
* will stop tmrw at 420-430x1 for sure and dedicate training on front squats
Title: Re: Kingfush
Post by: Kingfish on December 11, 2011, 08:53:39 pm
too lazy to update all missing entries - i have a manual back up from a wall calendar..

anyway - heres whats up from the last 14 weeks and a few days

- 12 week of daily paused rep squats from 400-440 with some peak days of 445x1 paused.

- 2 weeks after that of non-paused rep with 400-410-420-430-440.. 2 straight weeks of 440x1 top set non paused. (5 singles at 400+ up to 440x1)

- lower quad soreness spread/moved up to mid thigh after 2 weeks of these daily 440x1. my usual recovery routine of  foam roll and stretching did not cut it anymore.

- quad lock is so strong that sub 250lb weights did not push me down enough. it only starts to get comfortable at 300s-410. 420 is always the hardest and after this mental block at 420, 430-440 gets easier again. even if the 440 is explosive, controlled and a sure lift. adding 5-10lbs over that gets me pinned. i have just enough strong for 5 singles at 400lb i guess..

- backed up a bit on the 15th week - 430 top set and try to see if the tightness goes away. did not work and just used 440 again the following day. SVJ 2 hand dunks still there on a strong day.

- skipped my first squat day yesterday after 102 days of continuous daily squats. got annoyed with this quad stiffness. its not hurting or anything but i really have to put an effort in bending my knees to squat all the way down if i have nothing on my back. surprisingly, my jumps did not go down - it even got better.

- decided to skip a day just to see if all this tightness can ease up a bit. the quad lock is just getting more severe lately while doing the 440s.

- skipping a day did not do anything with the tightness - i just detrained myself. this was not a good idea at all but it doesn't hurt to try. i just don't want to injure myself..i would have lifted better if i didn't skip a day - i should have just stopped on the ramping weights at 400-410 daily and do more frequent stretching.

- i stopped at 400x1 today because i did not have it in me today to lift anything heavy. i will go apeshit tmrw if i can. then ease up a bit with 400-410..

- new routine now is still daily lifting but focus on 2x a week of 440s with the rest just maintenance of 400-410. i did not expect this quad tightness / lock. felt like im doing high intensity plyos. will do 4 reps on the deload days.

- new years goal is 455-475 repeatable near-max 2x a week.. while keeping BW at low-mid 170s. 

- sled drag for acceleration is awesome btw.. the waveload style of heavy sled drag + short sprints is making me run faster and faster.

 


Title: Re: Kingfush
Post by: LBSS on December 12, 2011, 07:36:11 am
what kind of harness/setup do you use for sled drag?
Title: Re: Kingfush
Post by: Kingfish on December 12, 2011, 09:57:17 am
^ roguefitness s25 sled using either hand grips for very heavy pulling or a shoulder / belt harness for moderate weights - prefer the belt harness.
Title: Re: Kingfush
Post by: Kingfish on December 18, 2011, 01:54:45 pm
Dec 11 - Dec 17

- daily paused rep squats maxed to 410-420-430x1 for strength maintenance

- short sprint contrast loaded sled drags

- front squats to 300-310-320

* less trauma to the body doing daily paused rep squat singles. the 2 weeks of daily non-paused 440s drained me a bit. had weak days of 410-420lb max (-30lb) for the longest time.

* can hit 400-410 even with tight / sore glutes and quads from the sled training.

* sprinting is getting respectable.

* SVJ still in the high 30s/low 40s. can feel more glute involvement right now. sleds effect IMO.
 
Title: Re: Kingfush
Post by: Kingfish on December 19, 2011, 04:28:28 pm
Mon
Dec 19, 2011

Week 17 Day 7. Consecutive Squat Days - 126 Days

Daily Squat - Paused Rep - Maintenance
[150,200,250,300x4][350x2][400,410x1]

* i am not recovering faster than i am tearing myself up. contrast loaded sled sprints are adding a lot to my fatigue. they feel good and explosive. i do them every other day.
* even my monday squat peak day is gone now. everyday is just a challenging but doable 400/410.. with 420 only if i don't go apeshit on sled drag repetitions.
* non-paused rep squats with this daily frequecny is possible but the injury risk due to form breakdown is not worth it.. just to lift heavier weights..
Title: Re: Kingfush
Post by: Kingfish on December 22, 2011, 11:17:42 am
* same weight, reps and sets for the paused squats as last mondays. will stick to that now or even go lower with  max 400x1 if the sled workouts require it.

* i am improving my weighted sled sprints nicely. the 2-3 weeks of GPP type adaptation should have done its job and im now really pushing (pulling that is) some challenging loads - 3-4plates.

* glutes and quads get beat on the 10 yr max sled sprints. i am not feeling any soreness on my calves. i could use a lot more weight, probably max at 6 plates on the heavy side, and 3-4 for the light contrast.

* SVJ has been surprisingly maintained even if my squat strength went downhill (-20 to -30lbs).

Title: Re: Kingfush
Post by: Kingfish on December 23, 2011, 04:56:16 pm
* i was really expecting to max at 400-410x1 paused if im doing heavy sled work.. but its still depressing to max at 400x1. its not even 4 plates.  :(

* im doing daily sled drags now and using 3 plates for the light contrast. my calf isolation using the 45 deg donkey sled is maxed at 8 plates x 8-10reps. calves are definitely cows now.

Title: Re: Kingfush
Post by: Kingfish on December 24, 2011, 11:08:30 pm
Sat
Dec 24, 2011

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* surprisingly strong today considering i did high rep contrast sled drags yesterday. will most likely max at 430x1 paused with this explosiveness but not enough to get 440-450x1.
* i like how my lower 1/3 of my calves are tight right now. i really digged into the floor yesterday with the heavy sled drags. i usually do 3-4 sets of heavy drags but only go near max explosiveness on the last 2-3 after i get a very good warmup. i have gorilla hands now from pulling because the harness.
* added BSN aminox (BCAAs) to my supplements. don't really see any big improvement IMO, but with the heavy sled drags and the daily 400s, anything to help me recover is good. i got a 10 serving free from a NO xplode order. ordered more aminox for the taste and the amount of water it takes to serve it ~ 32-40oz. green apple and fruit punch is win. recommended BCAA ~ 10g/day. i do 10-30 in the morning, another 10-20g during workout and 10 before sleeping. damn 50g a daily. it could be just a waste but it taste so good and lets me enjoy drinking lots of water to keep my liver happy even with my very heavy protein consumptions.  :headbang:
Title: Re: Kingfush
Post by: Kingfish on January 02, 2012, 09:46:05 am
Dec 25 - Jan 1

* paused rep squats to 400-410
* contrast loaded sled drags 3-5plates now
* SVJ 2 hand dunks
* calf raises
* since my squats sucks, (sled drags kill quads/glutes) i up'd the intensity of my weighted back extensions. did 135x 12-16 reps. changed to 6-8reps multi sets now spread within a day because i can't squat anything if my erectors are shot.
* day following the high volume heavy backextensions, i barely got up from a paused 350x2. my core felt like mush. body was not solid at all. i rely heavily on strong spinal erectors to get up from my full squat depth.
* spinal erectors getting beefed up now. squat got easy again. then came the sled drags and got my quads beat.
Title: Re: Kingfush
Post by: Kingfish on January 05, 2012, 10:24:28 am
Jan 5, 2011
 
* paused rep back squat maintenance now up to 420-430lbs with 440-450 on a strong day. will now lower the set/rep when doing  sled drags. there is NO way of doing a controlled sub-max sled drag. if you use less weight, the higher speed makes the movement as intense.. stopped doing sleds daily. i got fast but my other lifts got really difficult. kept drags to 2x a week max
* front squats doing good also on a 2-3x a week routine. collarbone's turning eggplant now and wrists are getting dislocated nicely.
* calf muscles got really beefed up from the sled drags too.
Title: Re: Kingfush
Post by: Raptor on January 05, 2012, 01:29:17 pm
"turning eggplant"?

 :ninja:
Title: Re: Kingfush
Post by: Kingfish on January 05, 2012, 03:02:50 pm
^ purple from all the accumulated bruises. i dont show my battlescars.. looks very unhygenic.
Title: Re: Kingfush
Post by: Kingfish on January 06, 2012, 11:46:10 pm
Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now
Title: Re: Kingfush
Post by: T0ddday on January 07, 2012, 12:37:38 am
Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now


How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 
Title: Re: Kingfush
Post by: Kingfish on January 07, 2012, 02:50:35 am

How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 

- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.

Title: Re: Kingfush
Post by: Kingfish on January 07, 2012, 05:08:53 pm
Sat
Jan 7, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1][300x6]

* will slowly add volume on back up sets after the top heavy single. ~85-90% top set x6-8, see if i recover from that on a daily basis. will up the reps to 8max to add more leg mass. 450-500 single is not going to happen from more skill work. need thicker legs.
* sled/front squat on maintenance for a bit. been doing these for more than a month now.

Title: Re: Kingfush
Post by: T0ddday on January 07, 2012, 07:13:33 pm


- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.



Thanks for the advice about the smith machine bar.  I already use the smith machine for hip mobility step-overs, it will be great to find another use to the smith machine that doesn't use weight!  Yeah, I was forced to squat for sprinting in college but I never actually took it seriously.  Learning to actually do the lift and do it often has really helped.  The low back pain is annoying.  I don't have access to a real GHR machine, what do you think of partials in natural GHR as a a substitute.

About your 60m sprint.  Top speed mechanics require a lot of work AND they will trouble your recovery even more to do a lot of top speed work... So I understand leaving them out and seeing how you do.  Only thing to remember is when you do come feel yourself going really fast.... Focus on pointing the knee and getting the foot down and pushing off the ground rather than lifting the knee from the hip.  Should be easy for you to remember to keep pushing the ground, seems like it's what your best at.

Also, are you running the race by yourself?  It might help if you do.  Often runners who accelerate well but hold top speed poorly do much worse in races because they feel the other athletes coming up on them and passing them and they tighten up and do even worse.  In reality they will lose no matter what but they kill their times by tightening up when they get passed.  Hopefully you can run along and just push the shit out of the ground and you might come up with a surprisingly good time.  Sled work is one of the best tools for a short sprinter so it sounds like your already off to a great start.
Title: Re: Kingfush
Post by: Kingfish on January 08, 2012, 09:00:01 pm
^ thanks for the tips. i'm doing the sprint workouts to prepare for a combine testing.. so no competitive running there, just individual timed sprints.

Sun
Jan 8, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400x1]

* worked night shift and did not get full 8+hr of rest yet. legs/form was ok. just did not recover well.  planned to go 400-410 max. a prep day for tmrws overshoot. no backup sets.
Title: Re: Kingfush
Post by: Kingfish on January 09, 2012, 04:50:19 pm
Mon
Jan 9, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

* not really the overshoot i was expecting but i was definitely stronger today. i crawled at halfway up on the 430x1 and missed the lift. it was not the back or form.. i just did not have enough legs to make the lift today.
* SVJ 2 hand dunks afterwards were higher than usual. got 8 consecutive reps before jump height dropped.
* i will do the multi backup sets tomorrow. max weight at 410-420 then drop to 350,300,250,200x6-8. i may have to skip a squat day or just go max to 350-400 the day after the volume workout. a few weeks of these while upping the protein/caloric intake. will progress with volumes/caloric excess up to 178-180 wet weight.  (172-174 right now)

 
Title: Re: Kingfush
Post by: Raptor on January 09, 2012, 05:30:52 pm
8 consecutive good 40 inch jumps are no joke
Title: Re: Kingfush
Post by: Kingfish on January 10, 2012, 08:08:12 pm
^ ive been stuck in high 30s/40s for quite some time now. unless i really slim down to mid-low 160s while keeping the same leg strength.. there is just no way to jump any higher.. faster.

Tue
Jan 10, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420,430x1]

* plan for the volume back up sets did not fit my schedule. have meeting tmrw morning and can not afford to burn myself out right now. i will get all the sleep/rest i can get and i'l lift tmrw afternoon.
* happy to get 430x1 even with my daily 135lb back extensions. i just cut the reps down to 4-6, multi sets spread throughout the day.
* excited to get the new romaloes when they come out this january. i saw the new adiPower also available now but the all red color is not really my style.

looks like the adidas version of the romaleos. they are not cheap - $200 now.

(http://www.board.crossfit.com/attachment.php?attachmentid=8625&d=1322050488)
Title: Re: Kingfush
Post by: Devink on January 10, 2012, 10:30:09 pm
have you seen any pictures of the 2012 romaleos? links?
Title: Re: Kingfush
Post by: Kingfish on January 10, 2012, 11:51:29 pm
^ no pics yet. roguefitness will email alert me when the have them for sale, probably in 1-3 weeks.
Title: Re: Kingfush
Post by: T0ddday on January 11, 2012, 01:36:00 pm
Just curious, whats the heaviest you have been at your current strength levels?  Did you have sufficient skill at jumping while your weights fluctuated at all?  If you are doing approx 40.0 inches at 170 what do you think you jumped at 180? 190? 200?
Title: Re: Kingfush
Post by: Kingfish on January 11, 2012, 04:38:52 pm
^ strongest i've been lately was when i took the 445x1 paused rep vid at a wet BW of 172lbs. i was weaker when i was at 180-190lb BW. (squat high 300s at 180-190lb BW) i was jumping mid to high 30s at 180-192lb BW. 

im happy to be jumping high 30s repetitively (39x2" with vid.. no 40 on vid) at this BW without breaking anything. i don't think my knees will last as long if i was jumping the same height at 190-200lbs BW, (even if i get stronger and maintain the same squat ratio)

it could be just mental. but i jump a lot higher if i feel very lean and boosted up with 3-4shots of black expresso. i can't be at sub 170lb. for one, i need to qualify and make the 180lb minimum weight.

Title: Re: Kingfush
Post by: Kingfish on January 11, 2012, 11:41:38 pm
Wed
Jan 11, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* form and legs feeling really good today. did not bother going back to back heavy (430+) days and burn out unnecessarily.
Title: Re: Kingfush
Post by: creativelyric on January 12, 2012, 01:57:48 am
You've maxed out your strength pretty much at your bodyweight, right? What's your plan for the future concerning performance? Would you consider hypertrophy to gain some mass to work with?
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 02:17:43 am
^ no. i wont say maxed out.. if i can repeatedly pause lift 440-445, aiming for repeatable 495s (non-paused) is not really impossible within a year. i mentioned that im prioritizing sprinting, front squats, broad jump and cleans right now, thats why any big volume of squat workout that will add too much fatigue is minimized or taken out..

if i were to really just focus entirely on the back squat max weight, i would add more volumes of back-off sets and eat a lot more.. probably not lift every single day also..

lifting daily for 14+ weeks also makes a high volume smolov workout less intimidating.. :strong: i might do that again.

Title: Re: Kingfush
Post by: creativelyric on January 12, 2012, 02:37:49 am
Cool. I'll be looking forward to your progress. :]
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 04:21:58 pm
Thur
Jan 12, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Paused Front Squats - Maintenance
[150x4][200,250x2][300,310x1]

* a few more workouts and im back to 420x1s maintenance, and a peak of 440x1 1x a week. 420 felt light today. sled drags sometime soon again with more rest between sets and less reps.
* daily BW chins and dips x 16-20reps repeatable now. doing dips to beef up the shoulders a bit for the front squats, chins to decompress after the squats.
Title: Re: Kingfush
Post by: barks217 on January 12, 2012, 07:58:57 pm
how long do you pause with your paused front squats??
Title: Re: Kingfush
Post by: Kingfish on January 12, 2012, 08:28:49 pm
^ almost 1 sec.. just enough to kill bar momentum and really let my hams rest flat on the calves. i cannot do as much bounce from the hole in a front squat because too much bar movement can really get my wrist hurting.. then i drop the bar forward. need more practice with heavy front squats..
Title: Re: Kingfush
Post by: ruso15 on January 12, 2012, 09:51:24 pm
were do you think your max front squat is?
Title: Re: Kingfush
Post by: barks217 on January 13, 2012, 08:37:35 am
1 second pauses. Ok cool
Title: Re: Kingfush
Post by: Kingfish on January 13, 2012, 10:57:39 pm
Fri
Jan 13, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1][400x1]

Speed/Explosive Work
- SVJ 2 hand dunks
- sled drag

* did a single 400x1 after the top set of 420x1. was really trying to get 2 but the first 400 felt tiring already for a backup set. i got my near peak strength again with daily repeatable 420x1 paused so il try not to mess it up by doing unnecessary fatiguing work on a maintenance/speed day. i would max at 430x1 today from how my legs feel.
* will peak with 430-440 1-2x a week.. this sunday, il vid my near max paused rep singles attempt. il deload tmrw and get as much quality rest as i can.
* took it easy on the sled drags my extending rests and lowering reps per set. did 4 sets.
Title: Re: Kingfush
Post by: Kingfish on January 14, 2012, 03:02:49 pm
Sat
Jan 14, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400x1]

Low Intensity Plyometrics
- 18" Landings x4 (alt BW / 10lbx2 dumbell weighted)

* will try to go heavy tmrw because gym is closed on monday for MLK. as expected, i'm weak on a saturday. wet BW at 174lbs.
* did some light plyo landings with 18" box with BW alt with 2x 10lb dumbells. did the plyos wearing chucks. force absorption felt solid/good. could have handled more force but need to start light.
Title: Re: Kingfush
Post by: Raptor on January 14, 2012, 03:46:39 pm
Are you planning to do serious depth jumping in the near future?
Title: Re: Kingfush
Post by: Kingfish on January 15, 2012, 04:19:00 pm
^ will do another cycle of shock plyometrics to start the year.. i do them every 6-8 months and i feel its not a bad time to squeeze it in.

Sun
Jan 15, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Low intensity depth jumps x2

* i guess i have to pay for a 1-time gym use tmrw because i was not able to peak today. will try to go heavy tmrw. i'm sick with colds but a few black coffee made me interested in lifting.. done.
Title: Re: Kingfush
Post by: Kingfish on January 16, 2012, 04:18:36 pm
Mon
Jan 16, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Lateral Bench Jumps x2
- Double Near Max SVJ for height

* used a free trial in a crunch gym. 1 squat rack that was un-used the whole morning worked good for me. gym was cleaner than the 24hr fitness.
* was still sick with colds and voice has now deteriorated. paused 420 for a daily maintenance max was spot on. did some jump drills with lateral bench jumps and some SVJs doubles. the max height jump doubles function as a depth jump and plyometric landings at the same time. did the jump drills in chuck taylors for better force absorption. gym floor is hard rubber.
* the depth jumps coming from my max height SVJ is in the mid 30s. probably a 36-37 max. i did not break a sweat and had no plan to really go all out. im sick and don't want to really tire myself. just enough speed drills to get some explosiveness and good blood flow at the same time.
Title: Re: Kingfush
Post by: T0ddday on January 16, 2012, 04:54:37 pm
Are you in CA?  I thought crunch was a local gym.  How is it?  My gf got a 6-month pass to it but I figured they wouldn't even have squat racks.  Maybe it will be useful when my regular gym is closed.  Been paying for the day passes on holidays, starts to add up.
Title: Re: Kingfush
Post by: Kingfish on January 16, 2012, 05:10:15 pm
^ yes.. here in south san francisco. crunch has a single squat rack and a power rack. tons of bench (like all commercial gyms).
daily pass is $25.

Title: Re: Kingfush
Post by: Kingfish on January 17, 2012, 10:05:20 pm
Tue
Jan 17, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- Single Max SVJ for height concentrating on silent landings
- 6 rep submax jumps focusing on quick and smooth force absorptions

* the 400-410 felt easy today. the 420 feels like the usual heavy 420 but doable. the 430 following this would have felt a lot easier.
* more force absorption drills to get plyometric strength going.  goal is to train the big leg muscles to quickly and effortlessly tense up and lock. need to get the bouncy feeling going again. with my paused rep squats, the ligaments are less taxed during the lifts and are fresh for quick force absorption training afterwards.
Title: Re: Kingfush
Post by: Kingfish on January 18, 2012, 10:11:01 pm
Wed
Jan 18, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410x1]

Jumps/Speed
- SVJ 2 hand dunks
- 4 rep submax jumps focusing on quick and smooth force absorptions

* stopped the squats at 410x1. did not feel weak. just trying to see if i get to rep 430-440x1 soon. i would have gotten 420x1 today but i was not strong enough to get to 440x1 even with 3 days of 420x1 top set.
* i have a lot of room for improvement on the force absorption part of the jump. these consecutive landing drills are helping a lot. using chucks really make me feel solid and balanced
Title: Re: Kingfush
Post by: Kingfish on January 19, 2012, 10:51:10 pm
Thur
Jan 19, 2012

Daily Squats Maintenance - Paused Reps Heavy
[150,200,250x4][300,350x2][400,410,420,430,440x1]
- 350x8 non-paused

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions

* 2.6BW paused rep squat again. enough overshoot from yesterdays 410x1 top set and at the same time - enough intensity to maintain form and be at striking distance from 440x1. and it worked.
* the non-paused back up set of 350x8 felt so light after the 440x1 turned everything on. the 350x2 wamrup set felt like a 350x4max.. the 350 following the 440 felt so easy.. i could have gone apeshit and 20 rep this thing..
* did the low intensity jumps at home after a few hours for consistent speed work.
Title: Re: Kingfush
Post by: LBSS on January 20, 2012, 09:45:49 am


* 2.6BW paused rep squat again.

(http://weknowmemes.com/wp-content/uploads/2011/12/mother-of-god-meme.jpg)
Title: Re: Kingfush
Post by: Kingfish on January 20, 2012, 11:22:10 pm
^ eat a lot of cows.. its not that hard.

Fri
Jan 20, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* 410-420x1 max for today. stopped at 400x1.  there was a week a couple of months ago where i got 440x1 top set paused for 3-4 consecutive days. not this week. the sprints/sleds and low intensity plyos are adding to the fatigue.
 
Title: Re: Kingfush
Post by: Kingfish on January 21, 2012, 03:38:53 pm
Sat
Jan 21, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* PR on the time it took me to complete the workout.. lol. i could have started with 200x4 already - will try it out tmrw. 200-250-300-350-400.. done. less than 30mins.
* if i feel strongish tmrw and stop again at 400x1, mondays lift might be interesting.
Title: Re: Kingfush
Post by: Raptor on January 21, 2012, 03:58:42 pm
I don't know how you can eat cow meat... first of all it really sucks taste wise and secondly, and most importantly, it takes about 10 minutes to masticate one piece at a time.
Title: Re: Kingfush
Post by: TheSituation on January 21, 2012, 04:14:43 pm
I don't know how you can eat cow meat... first of all it really sucks taste wise and secondly, and most importantly, it takes about 10 minutes to masticate one piece at a time.

(http://bluecentric.com/wp-content/uploads/2011/06/rayj.gif)
Title: Re: Kingfush
Post by: vag on January 22, 2012, 06:55:16 am
ZOMG , indeed , why eat cows???






































when you can eat bisons!!!  :P

(http://www.bisonbasics.com/recipes/roasts/images/Roast_Bison_Tenderloin_480.jpg)

( 3d time i post this pic in the forum  :ninja: )
Title: Re: Kingfush
Post by: Kingfish on January 22, 2012, 01:48:52 pm
Sun
Jan 22, 2012

Daily Squats Maintenance - Paused
[200,250x4][300,350x2][400x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* another blitz workout. tmrw should be interesting. need to get some serious sleep, rest and food.
Title: Re: Kingfush
Post by: Kingfish on January 23, 2012, 11:03:51 pm
Mon
Jan 23, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410,420x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* not really the kind of performance overshoot i was expecting. the 420x1 was not heavy but it was not convincingly explosive either. would have maxed at 430 or a very heavy 440x1.. id give myself more 410-420 max workouts and give recovery more time.
* BW at 174lb wet. added more casein proteins at bedtime. wheycheap.com sold the cytosport for $20/tub.. bought a truckload.
* supplement stacks now - creatine, coffee, whey/casein protein, BCAAs (aminox), NOxplode/jack3d/1MR. cycling the preworkouts, on 4-6 weeks, off 1-2 weeks.. consistent on the whey-casein/creatine/coffee/BCAA
Title: Re: Kingfush
Post by: LBSS on January 24, 2012, 09:28:48 am
strong website tip, thx.  :highfive:
Title: Re: Kingfush
Post by: Kingfish on January 24, 2012, 04:36:14 pm
^ wheycheap has its moments, but most of the time.. its something you probably do not need.

Tue
Jan 24, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,410x1]

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets

* still not the strongest so decided to call it quits early at 410x1. squat workouts now a routine sub 1 hr blitz. i am not doing some extra psyching or war dance or whatever. its either the paused 400-410 is explosive or not. not - call it a day.. maybe - more black coffee and go for 420+. explosive - kinda scary because i know id be going all the way to 440 and then get another 4-5 days non-strong lift days. (but just right for speed training)
* i'm getting the bouncy feeling after almost 2 weeks of these low intensity / mid-high rep jumping. my drop step knee bend is now getting faster, smoother and as low as my SVJ knee bend. haven't really tried max jumps from a drop step but its probably a little higher now.


Title: Re: Kingfush
Post by: Kingfish on January 25, 2012, 05:16:18 pm
Wed
Jan 25, 2012

Daily Squats Maintenance - Paused Reps - Heavy
[200,250x4][300,350x2][400,410,420,430,440x1]
- 400x2

* took me almost a week (6days) to recover and overshoot the 440x1 i did last thursday. this is one of the more explosive 440x1 i've done. 450-460x1 paused will be heavy but not impossible today. will only attempt the 460 paused after i get 380-400x6-8. can't burn out with a very heavy weight. (460x1 is 2.7BW @ 170lb)
* will do more volume lifts with 350x4-8 on the days that i'm still recovering from the 440x1. took almost 5 cups of coffee today.. black expresso with 2 teaspoon of raw cocoa and a little water.. brown sugar for the morning cup..
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 05:37:35 pm
Will you continue to increase your squat (focus on this)? Where do you want to stop at relatively? Have you considered going into 200 lbs bodyweight territory to increase your squat towards ~3x?
Title: Re: Kingfush
Post by: Kingfish on January 25, 2012, 05:54:01 pm
^ my squat goal for the year is 500lb full squat at sub 180lb BW ~ 2.8BW.  that peak strength is not going to get me jumping higher.. its the way the 500x1 makes the 440-460x4-6 doable/repeatable/routine... more speed/SVJ practice and i should be in the  42-44"SVJ after i trim back to low 170s..

im focusing more on getting my 60m sprint faster, and to powerclean something decent. getting stronger legs is always a good thing thats why im still doing these endless daily squats.
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 06:20:26 pm
And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:
Title: Re: Kingfush
Post by: LBSS on January 25, 2012, 06:42:23 pm
And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:

you mean a reach photo with a boner?
Title: Re: Kingfush
Post by: Raptor on January 25, 2012, 06:56:30 pm
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.
Title: Re: Kingfush
Post by: LBSS on January 25, 2012, 11:39:03 pm
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.
Title: Re: Kingfush
Post by: Raptor on January 26, 2012, 08:24:20 am
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.

Nice sarcasm.^^^ :highfive:
Title: Re: Kingfush
Post by: Kingfish on January 26, 2012, 11:49:55 pm
Thur
Jan 26, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,420x1]
- 370x4
- 320x8

* legs were quad locked a bit/hammered from the heavy paused singles yesterday but surprisingly, i was still strong today. it felt so good at the 350x2 - i thought i loaded the bar wrong. 350 felt like 300.. did 400x1 and i overpowered it easily. decided to skip the 410. 420 is heavish but the plan to skip the 410 was not a bad idea at all. i could have maxed at 440 again today.
* instead of hammering myself with heavy near max singles to get bigger - decided to build more legs with sub-max back up sets. did 50lb deloads.. 370x4 still felt heavish.. probably good for a sure 6, but i have to fight to get 8-10. the 320x8 felt so light, i did double reps per breath. will do -70/-100 next time i do these daily back up sets.. probably tmrw if legs hold up. so max at 420, then 350x6-8 / 320x8-10. eat whey protein in between sets.



Title: Re: Kingfush
Post by: Kingfish on January 27, 2012, 08:33:04 pm
Fri
Jan 27, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* first back up set of 350x8 was not very tiring. plan was a 320x8 for 2nd back up set but since im still feeling good, did another set of 350x8. stopped there.
* previous workout yesterday was at 5-6pm, worked from 7pm-8am today. leg DOM was really showing after midnight. drank BCAA dissolved in lots of water every hour to keep hydrated. ready to sleep at 8am today when i got home (after a casein shake).. workout following the 6-7hr sleep not looking good at that time. woke up still sore but not weak.. did my lifts and everything felt strong after 3-4 cups of expresso. removed 410 completely now. its 400/420 from now on.
* will see if i can maintain this kind of volume. 350 is 80%RM of 440 paused.
Title: Re: Kingfush
Post by: TKXII on January 27, 2012, 11:41:47 pm
are you ever gonna go into a power phase?
Title: Re: Kingfush
Post by: Raptor on January 28, 2012, 08:11:46 am
He was half squatting some time ago, not sure how that ended up...
Title: Re: Kingfush
Post by: Kingfish on January 28, 2012, 07:31:05 pm
^ power phase IMO is not really necessary to improve the SVJ. unloaded near-max jumps for skill work is so simple to do and gets results too.

about the supra-max half squats - aside from teaching me to handle some very heavy weights, it also emphasized the reversal depth and being really strong in that area.

Sat
Jan 28, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* 420 felt heavier today. 430x1 max. will do an easier workout tmrw to get recovery to catch up. the 2nd set of 350x8 was smoother but also got heavier faster at reps 7-8.
* 350x8 is just about right for my high rep back up sets for now. even if the reps 7/8 were heavy, they were not grinders. still explosive at the full depth reversal without slowing down to a crawl on the concentric.
* if i were aiming for a max rep, id probably get to 10-12 reps with 2-3 breath pauses per rep.. and all the way to 12+ if i stand there and camp again like i usually do at some point before - not efficient IMO because it takes me 2-3 days of skip squat days to recover. right now, even with just an 8x2.. doing them daily really gets the volume higher.
* had company dinner at work last night and i ate some serious volume of good quality beef - 30oz poterhouse with a side of 30z chicago rib steak .. 60oz of steaks with fresh vegetable sides and shirmps/oysters. killed them all. strong dinner + high rep = win

(http://i14.photobucket.com/albums/a307/robertodimaano/photo6.jpg)
Title: Re: Kingfush
Post by: Rix on January 29, 2012, 08:53:42 am
Have you ever had any knee issues as a result of your knees going past your toes when squatting?
Before I started getting knee problems I used to lean forward to prevent knees from going over toes but in hindsight the forward lean may have been the problem.
Title: Re: Kingfush
Post by: Kingfish on January 29, 2012, 02:53:49 pm
^ no. its already 2012, that knees past toes myth should be over by now.

Sun
Jan 29, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

* lower back now starting to complain. last 2 reps of the 350x8 did not go up as explosively as i wanted, lower back held the weight longer than it should. called it a day there. skipped the other 8x1. have vid. will upload later.
* 10-12min rest between the heavy wamrup singles 350-400-420 seems to work best for me right now. would like to try 6-8min if the carryover from the last set is still there but not at this time because the fatigue from the last 3 days are adding up fast. 4-6min rest between 200-250-300
Title: Re: Kingfush
Post by: Raptor on January 29, 2012, 05:16:29 pm
Damn, you rest that much even between warmup sets? :ninja:
Title: Re: Kingfush
Post by: Kingfish on January 30, 2012, 01:58:46 pm
Mon
Jan 30, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 4x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 420x1 felt like 400. 100% i was going to get the paused concentric up by the way it felt light on my back. i was trying out how the 4-6min rest (that some people say will have some sort of strength carryover) works for me and it did well until i get to 420-440. 420 felt easy and i attempted 440 after 6mins. bad idea. got stuck halfway up, lowerback leaked energy. IMO - most likely the lower back is not as strong - being hammered from all the volumes of 350x8.
* day 2/2 of recovery workout and decided to just go 350x4 x2 to get the same volume - with less beating to the lowerback. i killed my erectors more than i need to today anyway with that 440x1 blitz crap idea. i did finish the 200-440 lifts in less than 45mins.
* i used to aim for 40 total reps per volume workout in the past, 2x a week. total of 80 total reps a week. with 8x1-2 back up sets, i only have to do 3 days of 8x2 back up sets a week to match that volume. i already did 2 days of 350 8x2 this week. will continue with this routine until 8-12 weeks and hopefully at 370-390 by then.
* i am 174lb wet BW, 172 in the morning. must be the 6lbs of dinner i had the other day. i won't mind being in the 174-176lb BW during this leg building routine.
Title: Re: Kingfush
Post by: Kingfish on January 31, 2012, 01:45:24 pm
Tue
Jan 31, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

Sled
- light loaded short sprints

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* paused 420x1 not very explosive but still light enough for daily repeatable max ~ 2.5BW @ 170lb dry weight. this 420 should have been easy today if i didn't go for 440x1 yesterday. need to really focus and save energy for the x8 sets. daily 420s gets me 440 anyway within a few days of proper peaking. (or i can also do 440 non-paused and get it over with)
* recovery day so kept back-up set to 350 8x1. plan is to do 3 days a week of 8x2, and the rest are 8x1. if lowerback says no, il break the set down to 4reps to get the same volume.
* lower back recovering well today. still doing 4-6 reps of heavy back extensions at home. nothing more than 8 reps.
* noticed that im getting really ripped with this high rep 350s while taking in also ~ 60-80g of BCAAs. 10g dissolved in  160-180oz water. first and last serving of the day contains 5-10g of creatine predissolved in near boiling water. lowered coffee to 3-4 expresso now per workout.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1

Title: Re: Kingfush
Post by: Kingfish on February 01, 2012, 02:24:09 pm
Wed
Feb 1, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 350x8 back up sets were easiest today. body probably got accustomed already to the volumes from the last few days. will do another single 350x8 tmrw as a light workout and on fri, il go for 370x6 (430RM, 350x8=435RM). if 370 feels heavy, il break it down to multi sets of 4. one thing i learned is pushing and trying to complete a lift without an explosive start from the full bottom position really eats away the lowerback. not good if i only have less than 24hours of recovery.
* warmup rests are 4-6min for the sub 350, 8-12min for the 350+ (80%RM+). i can also get the same heavy lifts at 22-24mins but it will somewhat be a little less coordinated. IMO, with a good amount of strength still there after 24mins, this is a good thing during my testing. i can either go short or long rests without worrying about being used to it.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1     8x2
Title: Re: Kingfush
Post by: Kingfish on February 02, 2012, 11:55:42 pm
Thur
Feb 2, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* was not able to stop myself at 350 8x1. legs felt really explosive - did another set of 8x1. if i feel weak tmrw for the 370s, il just do 4x2-4sets on that. 420x1 went up convincingly. did not do 440 because 350x8s are my goals right now. hard to stick to plan but controlled ego today.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370
Title: Re: Kingfush
Post by: Kingfish on February 03, 2012, 11:20:21 pm
Fri
Feb 3, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* lowerback held the weight longer than it should at rep 5-6. stopped at rep 6. could have gotten up to 8 by how my legs were still able to push the weight up, but losing some explosiveness at the bottom and getting a slower concentric means beating up the back at lot more than i need to.. can't maintain that pace and recover fast enough for a lift the next day.
* 2nd set of 6 reps felt easier but same loss of explosiveness due to fatigue at reps 5-6. i will continue doing 4-6reps of 370 for this week, eat a lot more and by next week, i will try 370x8. will keep top warmup paused single to 420x1.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2
Title: Re: Kingfush
Post by: Kingfish on February 04, 2012, 07:00:35 pm
Sat
Feb 4, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* 420 not very explosive. had to grind a bit midway up - no lowerback collapsing or form issues.. just weaker legs.  this is my 4 day week at work so il have to work tonight. sleep 8:30-2:30, lift 3-4pm.. still have to go back home to eat.
* 370 6x2 yesterday + 6hr sleep for the last 2 days slowed down recovery a bit.. 370x6 was heavy today, i already started taking 2 breaths between at rep 3-4. lowerback kept its form but was just supporting the weight longer than it should because the legs did not give the bar a good momentum from the hole. concentric was slower.
* would have been  better if i just did 370x4 and get a stronger workout tmrw.  after work tonight, i will get some good sleep and by sunday pm, il see how my lifts go.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1
Title: Re: Kingfush
Post by: Kingfish on February 05, 2012, 05:57:02 pm
Sun
Feb 5, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* thought id be screwed at 420x1 after the 400 felt heavy already. good thing the 400 turned some more muscles on.. 420x1 still went up nicely after the pause. heavier than usual but not heavy enough for a war cry..
* split the set to 370 4x2. not strong enough for explosive 6 reps. 4 days of 13hr night schedule on my 4 day week - 3 days of 6-7hr max sleep without a post workout nap. ate good but a strong sleep is always a good thing.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2

After lots of back up sets - legs look more apeshit.  higher casein and brown rice to raise calorie intake. bcaa drinks + creatine too

(http://i14.photobucket.com/albums/a307/robertodimaano/035.jpg)
Title: Re: Kingfush
Post by: nba8340 on February 05, 2012, 07:08:47 pm
holy shit man, those are some big ass thighs
Title: Re: Kingfush
Post by: Kingfish on February 06, 2012, 01:15:02 pm
Mon
Feb 6, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x2

* slept from 9pm - 7:30am. recovered well. 420x1 was very explosive. 370 rep 1-4 single breaths between reps. starting to lose a bit of explosion at rep 5-6. 8 rep possible from the legs, will kill lower back. did 2 back up sets.
* 2nd set of 370x6 took 22mins. lowerback still tense after 16mins. losing noticeable concentric speed at 370 reps 4+ really killing the torso stabilizing muscles. high reps squats to build larger muscles - explosion / concentric speed will be faster - lowerback will have just enough time to support the weight without tiring. whatever im doing right now is working. paused 420 today is the lightest it has ever felt.
* rests between sets all the way to 420x1 5-6mins. not bad. was not increasing intensity by cutting rest time. im just trying to figure out why on some days, short rests work better, some days it messes it up. IMO, if fully recovered for that day, 6min max rest will have positive effects on the next heavier set.  i have no intention of adding unnecessary intensity by cutting my rests short, but if id be stronger on the next set at 6mins compared to 24, il do the 6 mins.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2
Title: Re: Kingfush
Post by: Kingfish on February 07, 2012, 01:23:09 pm
Tue
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x1

* weak today from the 370 6x2 yesterday - even with good sleep, plenty of protein and contrast bath/spa. lower back held its own. legs are tired. stopped at 6x1 back up. will summon up a 6x2 tmrw if nothing goes wrong.
* it may take me a while, probably another 2-3 weeks with consistent 370x6s until i get to 8 explosive reps.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1
Title: Re: Kingfush
Post by: Kingfish on February 07, 2012, 09:06:31 pm
Tue Afternoon
Feb 7, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 6x0

* slept 2-3hrs after a strong lunch and a couple of whey protein shakes/bcaa and creatine cocktail.. legs felt bloated. went to the gym again for a blitz lift. 4-6min between sets. did not even bring my laptop to keep myself occupied while resting.. i just blasted the paused rep warmup template.  i feel stronger this afternoon compared to the morning lifts. no back up set. might mess up my lifts tmrw.
Title: Re: Kingfush
Post by: Kingfish on February 08, 2012, 01:14:18 pm
Wed
Feb 8, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 4x2

* light workout. legs are tired. can't get any better food,rest and sleep. i should be a lot stronger tmrw, otherwise im burning out. 
* new workout cocktail - 1/3 black ice coffee + 2/3 dark chocolate whey protein. also, preparing whey protein shakes ~ 6-8hrs before consuming really gets the solution fused nicely and taste a lot better - just like the pre-made single packet shots. 

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2
Title: Re: Kingfush
Post by: Kingfish on February 09, 2012, 08:45:34 pm
Thur
Feb 9, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 370 +6+7

* not burned out after all. just the 2-3 day strength/fatigue curve.. 420x1 paused was very easy again. rests kept at 5-6mins all the way to the first set of 370x6. rep 6 was not very explosive so stopped there. rest 14mins for 2nd set of 370s
* 2nd set of 370s felt easier as always and i had enough explosion on the 6th rep and went for another. 7th rep slowed down. still not a grinding rep but i'm not happy with the speed of concentric. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,420x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Title: Re: Kingfush
Post by: Kingfish on February 10, 2012, 08:18:07 pm
Fri
Feb 10, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* did not get good daytime sleep. 6-7hrs on a work night is expected but i woke up 2x because i drank too much water/BCAA a few hours before sleeping. bad idea. i was strong but not as explosive as i expected for bloated/locked legs. 425x1 did not go up as easily as i thought it would - slowed down halfway up and i had to grind to get the rep - not good for a daily submax warmup. 420 felt very easy last time so i moved to 425 from now.
* back up set now at 375x6. thats still -50 from the top paused rep wamrup.
* tmrw and sun most likely a light day - il squeeze in my speed/jumps in there.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2

Title: Re: Kingfush
Post by: Kingfish on February 11, 2012, 07:04:05 pm
Sat
Feb 11, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* spent a lot of effort pushing the 425 up after the bar slowed down at 1/2 up. explosiveness from the paused start not enough to make the lift a sub-max effort.
* back up sets stopped at rep4.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2   4x2
Title: Re: Kingfush
Post by: Kingfish on February 12, 2012, 12:02:04 pm
Sun
Feb 12, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x1

* good rest, sleep and food. strength coming back nicely. 425x1 a lot more explosive than yesterday. not the smoothest concentric but still good enough to have something left.
* stopped at 1 set of 375x6. concentric speed slowed down at rep6. called it a day.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6+7
Week 3   375  6x2   4x2     6x1
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 12:34:53 pm
Mon
Feb 13, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* 425x1 better than yesterday but still not the strongest. 375x6 getting easier. could have had 7x2 but decided to give legs more time to re-charge
* doing daily speed - jumps/sleds/sprints, and skill - front squats/power clean in the afternoon. i train 2x a day sometimes but need to be consistent on that from now. will get 1.5-2hr mid day nap after the squat and go at it again.
* a few more 375x6s and when i get to 375x8, il probably just go for 400x2-4. can't maintain this high rep back up sets. kills other speed/explosiveness. fatigue is stronger compared to heavy near-max singles.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2
Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 04:35:12 pm
remind me again what you do for work -- something medical? your schedule is wacky.
Title: Re: Kingfush
Post by: Dreyth on February 13, 2012, 07:54:34 pm
Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 08:02:38 pm
Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?

don't know about the natural ghr as ive always used the GHR machine.
i do plantar flexed. push with the balls of ur feet and brace everything.

remind me again what you do for work -- something medical? your schedule is wacky.

Biotech in South San Francisco CA. we make cancer drugs etc..
Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 09:43:01 pm
word, thanks. if you don't mind my asking, what's your typical day like? your schedule is just not making sense to me. and how would you set up a two-a-day?
Title: Re: Kingfush
Post by: Kingfish on February 13, 2012, 09:57:16 pm
^ my work hours are wed-sat nights alternating sat. 13hour shifts. typical day - finish work, go home and sleep daytime up to 6-7hrs. lift 1-2hr. go back home and eat, 1hr nap. go back to work. i live 10mins away.

i would do 2x a day training on my off days. during work days, there is really nothing much i can do besides sleep, lift, eat, nap and back to work.


Title: Re: Kingfush
Post by: LBSS on February 13, 2012, 11:42:48 pm
got it, thanks. was struggling to wrap my head around your schedule but that makes sense.
Title: Re: Kingfush
Post by: Kingfish on February 14, 2012, 02:15:06 pm
Tue
Feb 14, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will try to go either 375 6x2 or 8x1 tmrw if i feel strong, otherwise another 4x2 like today. not logging the afternoon speed workouts.. but most of the time it just light short sprints using the sled alternating with non-loaded sprints + SVJs

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2

Title: Re: Kingfush
Post by: Kingfish on February 15, 2012, 12:41:25 pm
Wed
Feb 15, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* a piece of muscle in the lower left spinal erector area is strained - could be from the sleds/sprint, definitely not from the jumps.
* legs were feeling very strong so i did something i don't usually do - took NSAID. still hurting after 4 hours. it was painful to twist to get out of bed. painful to get into/out of my car. thing is, the pain is only there when the lower back is moving/twisting. no pain when im standing or squatting to pick up something from the floor as long as i dont bend the back. took a dose of fukitol. when to gym.
* spent time trying to figure out how to get 200lb to the starting spot.  micro steps worked. very uncomfortable but it got me there. had to ask 2 trainers to lift the 425 for me as i step back to the starting spot. i got 350/375 there by myself but spent too much effort doing it.
* stopped at 375x4. i don't think il get 6 anyway because i tire myself too much walking back putting most of the weight on the right side of my body. good thing i did not hurt anything doing it that way.
* il come back stronger tmrw when my lowerback gets better. the 425x1 was easy today. did not blast the concentric as hard as i normally do. im in somewhat on a protect mode. the 425 did get up smoothly. legs are boss. nice.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2

* lower back strain/injury update - lead trainer explained that doing sleds with the hand harness puts more strain on the lowerback/glutes. i was only using light weights for the short sled drags but the repetition probably got me. a shoulder or belt harness should be used to minimize straining the lowerback/glutes, or i just have to adapt better to the hand harness setup i have now - more recovery / less intensity
Title: Re: Kingfush
Post by: Kingfish on February 16, 2012, 01:01:08 pm
Thur
Feb 16, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* 425x1 felt heavier today. back strain still there a bit ~ 60% healed. not really considering this a big injury as im still able to get a full paused 425.. but im still lifting extra careful and try to not break anything more.
* did more volume of underhand grip cable rows with spinal articulations just to get more blood flowing in there.
* 375 4x2 again because im not feeling very explosive. il probably keep the 4th week of back up sets at 375 again until i feel stronger and get all this lowerback strain out.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375
Title: Re: Kingfush
Post by: Kingfish on February 17, 2012, 08:51:30 pm
Fri
Feb 17, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300x2][350,375,400,425x1]
- 375 4x2

* lowerback strain at ~85% healed. walk out on the squats were not micro steps anymore. i can still feel something is not right in there so i did not really go all out explosive with the lifts - it made the 425x1 heavier than it needs to be today. also stopped at 375x4. hopefully this workout shoots up my recovery.
* will have a strong dinner of steak, eggs, brown rice, butternut squash soup and lots of whey protein shakes through out the night. 
* changed warmup set to see if it made the 400 lighter. didn't really helped that much. will do the usual ramping next time.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2
Title: Re: Kingfush
Post by: Kingfish on February 18, 2012, 07:12:42 pm
Sat
Feb 18, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* back strain 90% recovered. very little discomfort left. legs starting to feeling stronger. i am working this sat night so today is almost always my weakest day of the week. still felt weak but the 425x1 eventhough was not very explosive, i had worst days. 6-7hr sleep from the last 2 days.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2
Title: Re: Kingfush
Post by: Kingfish on February 19, 2012, 07:44:34 pm
Sun
Feb 19, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* lowerback strain gone. judging from the explosiveness of the paused 400x1, the 425 would be impossible if i dont wake up some more. black expresso shots, and a strong war cry - 425 got up. the weight felt 20lbs heavier. good that the work week is done. time to get some serious rest and sleep and come back stronger next time.
* 375x4 was also heavy. no chance of a 375x6.  the 425x1 paused followed by -50lb for 375x milti reps is working well. i want to get the backup x6-8reps to 390 eventually so a paused 440x1 will be repeatable daily. give myself 8-12weeks for that. im at week 4.
* lifts are now taking me less than 90 mins. consistent on 4-6mins between warmup paused reps. 6min on first back up set, 12-14 on 2nd if im tired.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2
Title: Re: Kingfush
Post by: TKXII on February 19, 2012, 09:00:43 pm
Wait so why do you squat every day?
Title: Re: Kingfush
Post by: Kingfish on February 19, 2012, 10:26:37 pm
Wait so why do you squat every day?

because i recover like wolverine  :P

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.  :headbang:
Title: Re: Kingfush
Post by: LoopieMclooperson on February 20, 2012, 01:50:13 am
Wait so why do you squat every day?

because i recover like wolverine  :P

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.  :headbang:

I am beginning to think your superhuman!  :highfive:

Elite level shit man keep it up!
Title: Re: Kingfush
Post by: Kingfish on February 20, 2012, 02:42:46 pm
^ no special genes here.. just a lot of consistency.

Mon
Feb 20, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* felt stronger than yesterday. the 425x1 starting to get up convincingly again. back up sets stopped at 375x4 to give recovery more time.
* trained at the combine prep facility and did sprint drills. will do these skill work as often as i can.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2

Sprint Drills
- sprint starts
- 2.5lb weighted/non-weighted armswings, seated / standing
- high knees
- high knees with front kick
- high knees straight leg
- forward / backward / side ankle hops
Title: Re: Kingfush
Post by: Kingfish on February 21, 2012, 01:40:36 pm
Tue
Feb 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x2

* glutes are tired from the sprint drills, probably the high knees. 425x1 was very heavy. form was perfect. just not enough explosion from the hole after the pause.
* back up sets stopped at 375x2. made sure the lowerback doesn't tire unnecessarily. will sacrifice squat poundages for sprint skill work. called it quits for now on squat volumes for size. will go maintenance and do lots of speed-skills. if im totally tired, will keep backup set to x1 or totally eliminate it for now.
* Wet BW at gym ~ 172lbs. im thinning out because im sweating a bit on the drills. will add more brown rice and squash for carbs.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2
Title: Re: Kingfush
Post by: Kingfish on February 22, 2012, 11:46:46 am
Wed
Feb 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will end the back up volume sets tmrw. can't do too many things at the same time. will need to focus on sprinting and some front squat / powercleans. i got repeatable 425x1 in these 4 weeks of back up sets. not bad at all  - i was able to get all 425x1 paused even at my weakest / partially injured day.  i was hoping to get this repeatable paused to 440x1 but that can wait. will give body a few weeks to recover and do more speed/skill work at that time.
* will continue with the paused ramping weights for maintenance but will remove the backup sets after tmrw. its also a good idea to back off a bit now IMO since i can't even match my 3rd week strength anyway. 375x6 multiple times.. damn, im losing explosiveness on 3rep right now. at my strongest, the 5th rep was still explosive.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2    4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops

Title: Re: Kingfush
Post by: Kingfish on February 23, 2012, 09:07:06 pm
Thur
Feb 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

Front Squat
- 325x1

* fatigue not going away now. stuck at 375x4. explosiveness of concentric gets noticeably slower at rep 4. can grind up to 6 but thats not going to work well for a daily lifting routine.
* will slowly add singles on front squats. no need for high rep front squats since these kill the torso stabilizing muscles fast.
* end these 4+ reps of volume back up sets today. will do the daily paused ramping to 425x1 paused, then probably a 395x2 (-30 top set), then a 345x1 front squat (-50 on back up set). 2 weeks of light squats while improving/maintaining the front squat to 375-385.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2    4x2    2x2    4x2     4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops
Title: Re: Kingfush
Post by: Dreyth on February 23, 2012, 10:02:34 pm
Kingfush.



 :P
Title: Re: Kingfush
Post by: Raptor on February 24, 2012, 07:12:38 am
Hey Kingfish, I was wondering - what's your difference between a paused full squat (3-5 seconds pause) and a regular "bounce full squat" in terms of the amount of weight you can move.

I did 120x3 paused squats a few days ago and it was kind hard vs. my ~120x8 regular squat top set. So for me, it's a ~5 rep difference... I always have this tendency to relax while I'm paused in the full squat... that REALLY sucks
Title: Re: Kingfush
Post by: Kingfish on February 24, 2012, 08:33:46 am
^ Paused Rep Squat = 92% Non-Paused

my paused squat is at most a full second when i can really handle the weight, not anywhere close to 2 sec IMO.

Title: Re: Kingfush
Post by: Raptor on February 24, 2012, 10:53:25 am
Hm... so you never do crazy pauses like 3-5 seconds then? (actually, neither do I - I do about 1-2 seconds)
Title: Re: Kingfush
Post by: Kingfish on February 24, 2012, 08:25:22 pm
Fri
Feb 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x1

Front Squat
- 325x1

* consistently weak for the last 2-3 days. 375x4 was doable but stopped at 2 reps. plan to do single 395x2 back-up set skipped. too fatigued right now. need another day of a light workout like this before i build intensity a bit - this time doing near max singles with a single back up set of 2 reps.



Title: Re: Kingfush
Post by: Kingfish on February 25, 2012, 06:21:08 pm
Sat
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400x1,425x0x0]

* the higher volumes of butt kicks / sprint drills is eating up my legs. the form on the paused rep lifts were smooth and perfect - i was just weak. tried to get 425x1 twice and did not even get to the midway point when my torso bends on the first attempt. legs just folded back down after the concentric slowed to a halt halfway up.
* weight did not feel heavy.. well, not until a few micro seconds after im pushing it up from the paused start from the hole. the start of the concentric was not that hard.. the decay of explosive strength is just too quick today.  tried another 425x1 and it was more explosive than the first attempt.. same result halfway up.. torso did not collapse. when the bar slowed down, legs just folded back down again. called it a day before i burn too much energy.
* no back up sets. will probably get 375x2 and it will feel like 20lbs heavier.. so why bother.. il just rest some more and back down a bit on the volumes of the sprint drills so i have enough strength to at least complete my 425x1 top paused daily lifts.
Title: Re: Kingfush
Post by: Kingfish on February 25, 2012, 11:34:35 pm
Sat - 2/2
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x2][300,350,400,425x1]

* low appetite, was not able to eat solid food after the first workout, just BCAAs and whey protein shakes. did not feel tired and legs are not more sore than usual.  IMO, i need more sleep. 2 hr sleep. i woke up and fukitol.. legs and mind felt fresh - shower and another coffee then back to the gym to get my 425x1 today.
* sleep worked really well. i blasted the weights easily this time. could have gotted 435-440 paused. stopped at 425 without any back up sets. just trying to make my daily lifts.

Title: Re: Kingfush
Post by: Kingfish on February 26, 2012, 04:29:51 pm
Sun
Feb 26, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* not weak but not very strong either. spot on for a daily strength maintenance lifting. back up sets now dedicated to x1-2 front squats.
* aside from the sprinting drills, i will train for a high 200/low 300 powerclean in the next few weeks. if my daily front squat is 325, il try to go for 50-75% of that on the the powerclean ~   150 to 240 as long as i maintain strict form. max powerclean goal is 315lb.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325
  1.1



Title: Re: Kingfush
Post by: Kingfish on February 27, 2012, 11:33:10 pm
Mon
Feb 27, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425,440x1][455x0]
- 340 1x2

* on a strong day, i lift better if i train in the morning, then a mid day nap, then train again in the afternoon. worked really well today. the 400,425x1 in the morning was explosive, but not as explosive if i were to do it again within the day.
* i was right. the 400,425,440 felt easy in the afternoon. i could have gotten a 450x1 paused. since i don't like how 450 looks (2x10lb + 2x2.5lb), it was not a good idea that i attempted 455. i failed midway up but the eccentric and explosion from the paused start was controlled and smooth. i handled the weight pretty good until midway up.. will upload vid if i find time for it.
* diet - replaced half my carb source from brown rice to japanese yam / kabocha squash.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1
              340            1.1

455x0 - 450 would have been a struggle but doable. went heavier because 455 looks boss  :P
http://www.youtube.com/watch?v=P7kvQbwYeSc
Title: Re: Kingfush
Post by: Raptor on February 28, 2012, 06:02:55 am
That sucks but at least now you know what to expect (in terms of how heavy it feels etc).

But hey, you're squatting "by the way it looks"? :P
Title: Re: Kingfush
Post by: Kingfish on February 28, 2012, 10:07:12 am
^ 450 lbs looks like a tank. 455 looks a lot more awesome.

Tue
Feb 28, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
- 345 1x2

* i don't know why but it seems that getting rid of the higher rep back up (non-paused reps using 375) a few days ago got my strength overshooting at the moment. the 400-425 felt light again. 435 was not as explosive but definitely repeatable on a daily basis.
* i will get 440-445 this afternoon after a good 4-5hr midday nap and a strong post workout meal. probably back up a bit and not go all heavy.

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Kingfish on February 29, 2012, 12:19:43 pm
Wed - Morning
Feb 29, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* light day. no training in the afternoon. work night starts. needed a break anyway. upper front clavicle area and the surrounding muscles feeling beat from the 345 front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
------------------------------------------------------------------------------------------------------------------
Wed - Afternoon
Feb 29, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425,440x1]
- 325 1x2

* plan to skip the afternoon training did not happen. took a strong post workout meal and a good midday nap. wrapped lower right VMO area because it feels better like that + the compression tights i wear for recovery. woke up and felt like lifting 440.
* 445-450 would be doable but very tiring. 440 was just right.  back up front squats not too heavy to get better recovery. 345 doable but will probably make my shoulders hurt again. doing more BW dips to get more blood into that area being hammered by the front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.4
              340            1.1
              345



Title: Re: Kingfush
Post by: Kingfish on March 01, 2012, 04:56:05 pm
Thur - Morning
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 325 1x2

* slept 6am-12pm. did my morning training. 45min session. 425x1 was not heavy. lifting this again in 5-5.5hr from now will make it feel lighter by 20-30lbs. probably go to 440 again depending on how sharp i feel when i wake up again later. repeatable paused reps doesn't get my VMO area tender. i still put compression wraps on my right VMO area while i sleep. compression makes me feel like im recovering faster.
* front squats kept light at 325. still resting the shoulders, wrists and everything else that get hammered while trying to keep the weight in my front shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
------------------------------------------------------------------------------------------------------------------

Thur - Afternoon
Mar 1, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x2][300x2][350,400,425,440x1]
- 325 0x0

* 440x1 was max for today. need more recovery. will take it light the next couple of days. no back up front squats. shoulders are tired. did some this morning so that should take care of the daily lift.
* did not get a nap between the workouts today. ~ 5 hours in between the heavy lifts. tried to sleep but the 6hr morning sleep was enough. il probably get more tired later but nothing another deep sleep can't fix.
Title: Re: Kingfush
Post by: Kingfish on March 02, 2012, 09:04:19 pm
Fri - Single Workout
Mar 2, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* slept 8:30am-3pm. felt well rested and recovered but lifted like crap. 425 felt heavier than yesterdays 440x1 on the afternoon workout. if i have time to lift at 10pm today, IMO il get another 440-445x1 paused. i have work so il just hope my recovery really gets going. il have another single training session tmrw.. i'm actually looking forward to days were i train 2x now. 425 feels heavier the more time i rest between lifting it.
* back up front squats were felt heavier also on the shoulders. will stay with 325 until i feel good again and blast up to 350-365.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Dreyth on March 02, 2012, 09:43:36 pm
ur 170lbs now?!??!?
Title: Re: Kingfush
Post by: Kingfish on March 02, 2012, 11:09:22 pm
^ been 170 dry weight for months now. 174lb wet weight.
Title: Re: Kingfush
Post by: Dreyth on March 03, 2012, 02:20:57 pm
And aren't you almost 30 years old? When did you start squatting?



Go on ANY bodybuilding forum and everyone there will tell you you can't squat 2.6x your bodyweight starting at such a late age (24?) and low weight... lol yeah okay.
Title: Re: Kingfush
Post by: Raptor on March 03, 2012, 02:38:07 pm
lol^^
Title: Re: Kingfush
Post by: Kingfish on March 03, 2012, 07:45:03 pm
^ yes.. im ancient. turning 31 this july.

And aren't you almost 30 years old? When did you start squatting?
Go on ANY bodybuilding forum and everyone there will tell you you can't squat 2.6x your bodyweight starting at such a late age (24?) and low weight... lol yeah okay.

i'm at repeatable 2.6BW paused full squat right now (440@170), as long as i train in the morning and a good 2-3 midday nap.. id pause lift 440x1 on afternoon training as a daily maintenance max lift with +5-10 as max. i'm not a professional athlete (well training to be one..) but IMO, the human body is capable doing a lot more.. (even without taking PEDs offcourse).

Sat - Single Workout
Mar 3, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* slept for 9:30am-2pm. lifts were not as bad as yesterday. cut the rest time to 3mins on sub 350 and 5mins on the heavier reps today.
* front squats are difficult for the shoulders again. not improving here.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Title: Re: Kingfush
Post by: Raptor on March 03, 2012, 09:05:50 pm
I wonder what Kingfish could do on roids
Title: Re: Kingfush
Post by: Dreyth on March 03, 2012, 11:19:24 pm
I wonder what Kingfish could do on roids

imagine if he started squatting at 15 years old and then grew through puberty while squatting and surging with testosterone... he'd easily be at 3x bw at 30 years old like nothing. Probably max out at a 45" standing vertical.
Title: Re: Kingfush
Post by: Kingfish on March 04, 2012, 12:18:11 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

Sun - 1/2 Morning
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1][425x0]
- 325 0x0

* could have gotten the 425x1 paused if i attempted it again. was not that weak on the first failed rep.. just did not have good explosion from the pause and did not want to use too much effort grinding the rep. did not want to use too much energy trying to push it this morning when i know id lift it a lot easier later. just used this morning training to get legs ready.

--------------------------------------------------------------------------------------------------------------------

Sun - 2/2 Afternoon
Mar 4, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325 1x2

* strong post workout meal and 3-4hrs resting/shower. back to gym at lunch time. 425x1 was not very explosive. stopped there. back up front squats still resting at 325s - not very difficult this time. shoulders starting to feel stronger.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1    
Title: Re: Kingfush
Post by: Raptor on March 04, 2012, 01:55:10 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

There's that guy who squats high bar and has ~500 lbs at ~160-170 lbs bodyweight... he's on the beast thread but I can't find him.
Title: Re: Kingfush
Post by: arnoud on March 04, 2012, 03:54:32 pm
^ i was a road bike cyclist in my teens. built big legs with low cadence and the big gears. only way i think anybody can do a mid-high 40s SVJ is to be at low-mid 160s while pause full squatting high400s/low 500s.. at 5-6%BF...

so yes.. ~ 3BW athletic squat max thats not really a grinding rep.. more like a very explosive start with a bar speed decay thats slow enough so that when the bar speed comes to a halt, the rep is already at top lockout.

There's that guy who squats high bar and has ~500 lbs at ~160-170 lbs bodyweight... he's on the beast thread but I can't find him.

http://www.youtube.com/watch?v=hJl4z3KZbg8&feature=autoplay&list=UUilfAuCyHn9z94pD5hzqpQA&lf=plcp&playnext=1
Title: Re: Kingfush
Post by: Raptor on March 04, 2012, 04:20:10 pm
Right^^^
Title: Re: Kingfush
Post by: Kingfish on March 04, 2012, 04:55:41 pm
^ no offense to RutgersDunker or anybody who is sub 5'10.. but IMO, it will take a LOT more strength to get the same jumps compared to somebody with longer leverages.. (5'10++). if  RutgersDunker grows to 5'10+... he should be mid-forearming the rim with 2 hands from an SVJ with that leg explosiveness. i can SVJ the same rim RVJ grabs in his vids with a max squat ratio that is considerable lower than his.

and yes.. toying with 500lb at 174lb is elite. if i dont break anything, i hope to be at that level soon. good job!

http://www.youtube.com/watch?v=juT8-Uusk94

Title: Re: Kingfush
Post by: LBSS on March 05, 2012, 09:59:29 am
you must have missed the video where he squats 500 at 166.

EDIT, never mind, i'm just being retarded.
Title: Re: Kingfush
Post by: Kingfish on March 05, 2012, 11:01:29 am
^ i just posted his latest vid.

Mon - 1/2 Morning
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* 425x1 was not so bad. felt like i still have 10-15lb reserved. stopped at 425x1 and will go heavier this afternoon.. 445-450ish.
* back up paused front squats singles at 325 felt really comfortable now. will go 340-350 later if i feel good.

---------------------------------------------------------------------------------------------------------------

Mon - 2/2 Afternoon
Mar 5, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 325x1
- 345x1

* did not feel very strong after the midday sleep. stopped at 425x1 and did front squats.
* daily dumbell shoulder press now at 60-80 x4-6. getting thicker deltoids should help the front squats feel less painfull on the shoulders.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1     1x3    
              345            1x1
Title: Re: Kingfush
Post by: Rix on March 06, 2012, 06:59:18 am
you must have missed the video where he squats 500 at 166.

EDIT, never mind, i'm just being retarded.


You're not, here it is:

http://www.youtube.com/watch?v=PlCgZ3D9kJc
Title: Re: Kingfush
Post by: Kingfish on March 06, 2012, 03:28:25 pm
Tue - 1/2 Morning
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 325x1
- 345x1

* could have gotten 435-440x1. legs feel strong. will probably ditch the 325 and move up to 345 on the paused front squats. thats 2BW front squats for me. will max at 365-385 and maintain that.
* if im not too tired sore after my midday nap (did sprint drills after squats), il lift again in the afternoon.
 
Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
              340            1.1
              345                      1.1
Week 2   325  1.1     1x3     1
              345            1x1     1

-------------------------------------------------------------

Tue - 2/2 Afternoon
Mar 6, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* 425x1 was explosive but it felt like id be tiring myself faster if i've gone heavier. will save the 445 for another day.

Got myself these! Yes. another one for the collection. i still use the ironworks 2 everyday and everything else stays pretty much new.

(http://www.eastbay.com/images/products/zoom/24382_z.jpg)
Title: Re: Kingfush
Post by: Dreyth on March 06, 2012, 09:33:11 pm
^^ Those look nice!

Been stuck with my Rogue Do-wins for about 2 years now. Got them a half size too small and never felt like sending them back.
Title: Re: Kingfush
Post by: Kingfish on March 07, 2012, 11:34:59 am
Wed - 1/2 Morning
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2

* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1

-------------------------------------------------------------

Wed - 2/2 Afternoon
Mar 7, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

Title: Re: Kingfush
Post by: LBSS on March 07, 2012, 11:40:35 am
one of the oly lifters at my gym just got a pair of those. hard not to get hyped to lift when your feet are bright red. but he's tiny -- probably 5'3 -- so on him they actually just emphasize the smallness of his feet.
Title: Re: Kingfush
Post by: Kingfish on March 08, 2012, 09:25:19 pm
Thur
Mar 8, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400x1][250,300x2][350,400x1]

* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x      

-------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on March 09, 2012, 11:15:23 pm
Fri
Mar 9, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     

-------------------------------------------------------------

Title: Re: Kingfush
Post by: Kingfish on March 11, 2012, 12:06:34 am
Sat - 1/2 Morning
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* did a quick squat session after work at 8am. this is after a previous workout last fri 5pm without any sleep in between.  form and coordination was great. 400x1 was not very explosive. stopped there.
* skipped front squats.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    

-------------------------------------------------------------

Sat - 2/2 Afternoon
Mar 10, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]

* legs are tired. need more sleep and rest. 3-day workout nights are done. will catch up on sleep again
Title: Re: Kingfush
Post by: Kingfish on March 11, 2012, 02:34:59 pm
Sun - 1/2 Morning
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2

* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get  some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it.  went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it.  will lift again in the afternoon if i feel good.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1
               365  

http://www.youtube.com/watch?v=u64a-e7HwaA

-------------------------------------------------------------

Sun - 2/2 Afternoon
Mar 11, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.
Title: Re: Kingfush
Post by: ruso15 on March 11, 2012, 05:55:41 pm
why r you placing the bar on your delts? should be behind...
Title: Re: Kingfush
Post by: Kingfish on March 12, 2012, 11:14:03 am
^ the weight of the bar is equally distributed to the delts and collarbone area.

Mon - 1/2 Morning
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1
               365  

----------------------------------------------------------

Mon - 2/2 Afternoon
Mar 12, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1

* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.
Title: Re: Kingfush
Post by: Kingfish on March 13, 2012, 10:57:44 am
Tue - 1/2 Morning
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1

* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.

Front Squat  Backup Sets Cycle

                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1
               365  

----------------------------------------------------------

Tue - 2/2 Afternoon
Mar 13, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1

* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.
Title: Re: Kingfush
Post by: Kingfish on March 14, 2012, 11:13:56 am
Wed - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x
               365  

----------------------------------------------------------

Wed - 2/2 Afternoon

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Title: Re: Kingfush
Post by: Kingfish on March 15, 2012, 03:31:45 pm
Thur - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x         x
               365  

----------------------------------------------------------

Thur - 2/2 Afternoon
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Title: Re: Kingfush
Post by: Kingfish on March 16, 2012, 11:32:54 am
Fri - 1/2 Morning
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.


Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x
               365  

----------------------------------------------------------

Fri - 2/2 Afternoon
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.

Title: Re: Kingfush
Post by: Kingfish on March 17, 2012, 08:24:59 pm
Sat 1/2 Morning
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  

----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.


Title: Re: Kingfush
Post by: Kingfish on March 18, 2012, 01:45:34 pm
Sun - 1/2 Morning
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

----------------------------------------------------------

Sun - 2/2 Afternoon
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on March 19, 2012, 09:18:19 am
Mon - 1/2 Morning 5am
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* 425x1 explosive. can get 10-15lbs more. stopped there and will try to lift heavier later. body weight swings a lot more noticeable when i consume a lot more fibers from the yams/squash. 4-5lb swings. still at empty 170-172 in the morning.


Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x        

----------------------------------------------------------

Mon - 1/2 Afternoon 4pm
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did lots of back extensions a little too fast. lower back was tight a bit. 425x1 was not very heavy but if i add 10-15lbs, id probably fatigue my erectors even more.
Title: Re: Kingfush
Post by: Kingfish on March 20, 2012, 11:36:37 am
Tue - 1/2 Morning 5am
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* strong for a morning workout. recovered glutes really helping explode the weight up from the paused start. 345x1 front squat did not strain shoulder but was not feeling good yet for 365x1. will lift again later. it will be a good day if i can go heavy again.

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

----------------------------------------------------------

Tue - 2/2 Morning 5Pm
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425X1]

* right lower quad tenderness going down but still there. more foam rolling with 2.5lb plate and wraps.. should be fine soon.
Title: Re: Kingfush
Post by: Kingfish on March 21, 2012, 10:43:33 am
Wed - 1/2 Morning 5am
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* looking at my squat logs, feb 25 is the day i started with 2x morning/afternoon squats. i was using the heaviest weights at that first week feb 27-mar 1. i was able to maintain the 2x a day pace with some skipped fri due to work.
* i did not get any form of injury in almost 4 week of repeated paused reps with +2.5BW.. maxed at 2.6BW 440@170lb. i did not attempt 440 at times when i felt i can get it because i was doing this for consistency and trying not to burn out too fast.
* 3rd week of mar 11-17 is actually the strongest, ending in a weak monday 425/400. this week might be a good recovery / back off week and il stop it here if i feel like getting some good recovery. if i feel good, il go for 435 again later.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/

----------------------------------------------------------

Front Squat  Backup Sets Cycle
                      Sun   Mon   Tue    Wed   Thur   Fri   Sat
Week 1   325  1.1     1.1     1.1     1.1     1.1     1.1    1.1
               340           1.1
               345                     1.1
Week 2   325  1.1     1x3    1
               345           1x1     1       1.1      x       1.1     x    
Week 3   345  1.1     1.1     1.1     x        x        x        x        
               365  
Week 4   345  x         x       1            

----------------------------------------------------------

Thur - 2/2 Afternoon 5pm
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200x4][250,300x2][350,400,425,435x1]

* 435x1 paused was very controlled and explosive. recovery shooting up a bit.
Title: Re: Kingfush
Post by: Dreyth on March 21, 2012, 03:00:53 pm
May I ask what is the purpose of your twice daily squatting? Is it maintenance? Are you increasing your squat?

Seems like your top single for a few months now has been 440... maybe 455 a while back. I'd like to know what this little experiment is looking for.
Title: Re: Kingfush
Post by: Kingfish on March 21, 2012, 05:21:28 pm
^ i find it easier and more consistent to lift heavy singles when i do them more often.

my main goal on this minimum 4 week cycle is to get my front squat in the mid-high 300s, using a top heavy paused back squat single to potentiate.

as far as back squat PR, i was consistent with 420s when i got the 445, i am now at 435s..that tells me 455 paused is within reach.

my top single at 440-445 may appear to be stuck, but doing 440 for 4 straight days at some point, or even consistent 435s shows that those weights are not very heavy for me anymore. i'd rather do 440 for multiple days right now than to get 455 and burn out afterwards. (i did fail a 455x1 attempt on that first week)



Title: Re: Kingfush
Post by: Dreyth on March 21, 2012, 11:15:49 pm
In that case it does sound like pretty fast squat progress considering the level you're at.
Title: Re: Kingfush
Post by: Raptor on March 22, 2012, 05:48:57 am
Why aren't you half squatting anymore? It could both potentiate you and teach you to handle heavier weights and also be more specific to jumping.
Title: Re: Kingfush
Post by: Kingfish on March 22, 2012, 09:23:30 am
^ supra max half squats have their place. its not just time yet. i do prefer them over depth jumps.

Thur - 1/2 Morning 5am
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did not work full night shift tonight because of a 10am training. decided to do my morning lift after sleeping from 1am-4am. 425x1 not as easy but did not really dish out a war cry even when i'm not really feeling that much awake. need more sleep. go home, eat and nap. back again later for some more.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440

----------------------------------------------------------

Thur - 2/2 Afternoon 4pm
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,440x1]

* was strong today. the 425x1 pause felt really light. not wasting it on 435.. did 440x1 and same thing. smooth/explosive concentric from the paused start. 445-455 could have been possible today.
Title: Re: Kingfush
Post by: Raptor on March 22, 2012, 07:00:02 pm
Well the depth jumps are more specific to jumping (especially reactive jumping where the drop-step occurs) and are in the speed-strength realm, whereas the half squat (explosive) is in the strength-speed realm. Also, the depth jump is bodyweight only and can teach you to move your bodyweight (to use your strength to apply movement to the body itself instead of into a barbell) and you also actually jump vs just moving a barbell as in a half squat.

So... it depends what you're after.
Title: Re: Kingfush
Post by: Kingfish on March 23, 2012, 09:21:52 pm
Fri - Afternoon 4pm
Mar 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* skipped the morning workout. got off from 13hr night shift work and did not have the mental freshness to lift heavy. legs were still feeling strong. slept 7hrs and did the afternoon lifts at 4pm.
* legs were well rested but that was not enough to lift 425x1. de-trained and really needed a morning workout to iron out form/get CNS firing sharply. would have gotten 425x1 again after i failed the first set but thats just too much effort for a sub-max weight.
* the way i lifted 300-400 gave me no signs that at 425x1, i will not have enough mental explosiveness to push the weight. did not even bother doing black coffee shots in between the sets. i was still partially sleeping at the gym. 3-4hr sleep is perfect for me before a lift. too much and my CNS "turns too cold". lol
* if i find time to lift later before midnight, i might give 435x1 a shot. this last 12 days have been really strong with consistent 2x a day lifts.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

----------------------------------------------------------
Title: Re: Kingfush
Post by: Kingfish on March 25, 2012, 12:09:25 am
Sat - 1/2 Afternoon 4pm
Mar 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* muscles are strong, CNS is drained. too much night shift work IMO.

Sat - 2/2 Night 8pm
Mar 24, 2012

-----------------------------------------------------------------------------------

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* little more explosive but still, same $hit. form was as good as i can make it. did not collapse or leak energy. just did not have it today. will end the 1 month high frequency singles tmrw. if my CNS rebounds back, il go for 435-440 again, otherwise 425 is still a good thing. thats still 2.5BW

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24
400/400
Title: Re: Kingfush
Post by: Kingfish on March 25, 2012, 09:46:24 am
Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

-----------------------------------------------------------------------------------

Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat :headbang:

Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 01:17:04 am
Mon - 1/2 Morning 12am
Mar 26, 2012

Daily Squats Maintenance - Paused Rep Warmups
[200,250x4][300,350x2][400x1]

* yes, i actually did 3 lifts this sunday. 4am, 1pm and another at 11pm. i logged it as 12am monday because thats when i actually lifted the 400x1. did this to make sure that the following lift will not be weak.

-----------------------------------------------------------------------------------

Mon - 2/2 Morning 11am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups
[200,250x4][300x2][350,400,425x1]

* not really planning a 2x lift today but needed to lift something heavy to potentiate my jump test this afternoon. the 425x1 was very strong. i actually held the complete pause pretty good. the single 400x1 on the midnight workout ~ 10hrs ago worked well. if i went for max paused single, 435-440 with strictest form would be doable.
* brought jump tester to gym but was not able to take the vid. there is a bball league game and i had no way to hide the camera from all the people in there.  weak excuse but il get the vid eventually.
* i was doing my SVJ dunks cold. no pick up game or any strong stim. just a casual walk to below the rim, bend knee/hips and explode up for a 2 hand dunk. lol. i'm on the light side right now at 172 wet weight. whenever i break in to the empty 168s, i gain a little more jump height.
* will not e-stat what max SVJ i got but all these squats and hill sprinting helped me gained more jump.  :headbang:
Title: Re: Kingfush
Post by: PointerRyan on March 27, 2012, 02:07:06 am
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

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

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
hmm does getting 40pounds to your squat really take a year and a half? I'm guessing when you're lifting at that level it gets that hard? Or maybe you had some injury? Man i dont feel like lifting alreay lol
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 02:16:16 am
^ thats when i thought i needed to be at 190ish to move the 4 plates.

i'm 170lbs now and was able to improve my lifts at the same time. i never got any serious injury from training. strained back from the sled drag recently but nothing that held me back for more than a few days.



Title: Re: Kingfush
Post by: PointerRyan on March 27, 2012, 04:14:24 am
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?
Title: Re: Kingfush
Post by: Raptor on March 27, 2012, 04:20:46 am
Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 04:44:32 am
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.
Title: Re: Kingfush
Post by: Kingfish on March 27, 2012, 04:41:21 pm
Tue - 1/3 Morning 12am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

-----------------------------------------------------------------------------------

Tue - 2/3 Lunch 11am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

-----------------------------------------------------------------------------------

Tue - 3/3 Night 7pm
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]




Title: Re: Kingfush
Post by: Kingfish on March 28, 2012, 09:29:15 pm
Wed - Afternoon 4:30pm
Mar 28, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]
- 375x2

* weak. too much sleep and also tired from 3x lifts yesterday. 400x1 was still controlled/explosive but definitely felt heavier than usual. adding back up sets of 375s - thats were i left off last month. try building that back up to 375 x6-8 reps.
Title: Re: Kingfush
Post by: Kingfish on March 29, 2012, 09:17:12 pm
Thur - Afternoon 4:30pm
Mar 29, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.

Title: Re: Kingfush
Post by: Kingfish on March 30, 2012, 09:00:38 pm
Fri - Afternoon 4:30pm
Mar 30, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* got good sleep but 1-2hr more would have been perfect. 425x1 felt routine now.
Title: Re: Kingfush
Post by: Kingfish on March 31, 2012, 08:34:18 pm
Sat - Afternoon 4:00pm
Mar 31, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.
Title: Re: Kingfush
Post by: Kingfish on April 01, 2012, 12:04:29 pm
Sun - 1/3 Morning 1:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

---------------------------------------------

Sun - 2/3 Morning 11:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

---------------------------------------------

Sun - 3/3 Night 7:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.
Title: Re: Kingfush
Post by: Kingfish on April 02, 2012, 09:27:01 am
Mon - 1/3 Morning 4:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

---------------------------------------------

Mon - 2/3 Afternoon 5:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]


---------------------------------------------

Mon - 3/3 Night 11:30pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.
Title: Re: Kingfush
Post by: Kingfish on April 03, 2012, 10:55:02 am
Tue - 1/3 Morning 5:00am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 6 hours after the 425x1, 3hr nap and i'm at it again. my higher intake of BCAAs might be helping me recover a bit faster.  

---------------------------------------------

Tue - 2/3 Afternoon 2:30am
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* strong enough for +15-20lbs more. stopped at 425x1 and did more sprinting and jumping. legs still holding strong. 3x/day is not as bad as i thought.

---------------------------------------------

Tue - 3/3 Afternoon 9:30pm
April 3, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* 3x 425x1 today again and i'm not even feeling any soreness or tenderness in my legs. thats with SVJ 2 hand dunks post squat and some light sprint drills.
* might change weight ramping to 350-410-435 if i feel strong after tonights sleep. lift again at 5-6am wednesday and will end the 3x/day lifting. working wed-fri night this week.
Title: Re: Kingfush
Post by: Kingfish on April 04, 2012, 10:11:13 am
Wed - 1/2 Morning 5:00am
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* will try to make a straight 6-7hr day sleep today and lift afterwards.

---------------------------------------------

Wed - 2/2 Afternoon 4:00pm
April 4, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got the 6+hr straight sleep. lifts were easier this afternoon.
Title: Re: Kingfush
Post by: Kingfish on April 05, 2012, 05:21:35 am
Thur - 1/2 Morning 1:00am
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* no sleep between this and the previous workout. did not want to burn my CNS out by lifting the 425. also did the workout in my lunch break so i made it quick. 3-5min rests. 400 was still easy but i can tell that a 2-3hr pre-workout sleep would have made things better.

----------------------------------------------

Thur - 2/2 Afternoon 4:00pm
April 5, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got 6hr day sleep but did not have enough freshness to lift 425 easily. did a very strict pause at the hole but the concentric was not as explosive as i wanted.
* upping BCAA consumption by consuming more casein proteins now. single serving in the 3-4grams of BCAA and go for 8-10 servings a day.
Title: Re: Kingfush
Post by: Kingfish on April 06, 2012, 05:29:48 am
Fri - 1/2 Morning 1:00am
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

-------------------------------------------------------

Fri - 2/2 Afternoon 6:00pm
April 6, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* 2 days of not-so-good sleep. slept 9-5pm and woke up overslept feeling bloated .  this is the heaviest 400 felt in a long time. will skip the midnight lift if i don't feel any better later.
Title: Re: Kingfush
Post by: Kingfish on April 07, 2012, 06:20:41 pm
Sat - 1/2 Afternoon 2:00pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got some good 3hr morning sleep after work and it was just right. 400x1 felt light now compared to yesterdays and the 425x1 was from a strict pause again. had to use more effort to continue the bar going the 1/2 way up but nothing that got me worried.
* it might be a good time soon to add some supra max 1/2 squats to get stronger in that sticking point for me and also give my VMOs some time off. something like 425x1 paused, 440-455-475-497-515-530 x1-2, back up to 425x4
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

------------------------------------------

Sat - 2/2 Night 8:30pm
April 7, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* could have started the supra max squat cycle with some light 425/440/455 as preparation but changed my mind. i'l do it later.

 
Title: Re: Kingfush
Post by: Kingfish on April 08, 2012, 10:34:42 am
Sun - 1/3 Morning 6:00am
April 8, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400x1]

* messed up with my back extension volume. did a bit too much. legs were strong but the lowerback did not hold. did not even attempt my planned supra max. would probably just fold..

-------------------------------------------------------

Sun - 2/3 Afternoon 4:30pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455x1

* lowerback felt stronger after the midday nap. got 425x1 but not as explosive as i want. the pause was strict. supra max half squats started with singles up to 455x1 as preparation.
* IMO, doing a lot of these paused full squats reps multi times a day for years got my VMO/glutes/hamstrings very strong at that full hams-at-calves position. adding another wave of supra max halfs will get me going at my sticking point at the 1/2 squat ROM - and eventually will get me a higher SVJ.
* will do singles supra max for now as preparation and see if i can recover from this and lift again within the day. 3x a day if i can. focus for now is to get comfortable stopping at half depth, holding that position to really feel the depth and then exploding up. hopefully get to a top supra max paused single with 525-530 then back up to 475s 2-4 reps non-paused with explosive reversals.
* last time i did the supra max cycle, i almost injured my upper back because when i was holding the bottom position, i was resting the bar on the pins. pushing it back up but not realizing that i was losing contact with the bar at the hole. i was basically  pounding my upperback with a metal bar. not doing that again.

-------------------------------------------------------

Sun - 3/3 Night 11:45pm
April 8, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* the potentiation effect of the previous supra max halfs was strong. blasted 425x1 paused like it was 20-30lbs lighter. a strict 440x1 would be possible. did not do more half squats because i might burn out too soon.
* i like these quick ramping to 400-425s. gives me good appetite and gets my SVJ going too. consistent on 6-10 SVJ 2 hand dunks post squat without really a good warmup aside form the squats.
* will do halfs again later.






Title: Re: Kingfush
Post by: vag on April 09, 2012, 04:50:33 am
* did some SVJ 2-hand dunks afterwards without breaking a sweat. if i do another 6-8 week cycle of supra max half, i might be doing lower 3/4 forearm 2-hand dunks. i'm at mid forearms right now at best.  

Some calculations:
Mid forearm would be 5 to 6 inches below wrist for me , which is 13 to 14 inches below fingertip.
That would mean highest touch is 133 to 134 inches.
Also your single hand reach is 92'' so i am guessing your double hand reach is about 90''.

That is 43 to 44 inches SVJ without even full armswing ( since you are holding the basketball ), not so bad...

:o   :wowthatwasnutswtf: :strong:  :ibsquatting:  :headbang:  :ibjumping:  :personal-record:

Title: Re: Kingfush
Post by: Kingfish on April 09, 2012, 11:44:21 am
^ thanks. possible but with rims that are 99% not completely 10ft, id say low 42-43 best. the only vid-validated SVJs i have are 39"x2 a few months ago, so i cannot really claim +3-4" over my old vid without any proof.. and yes, my 2-hand reach is 90".

Mon - 1/3 Morning 7:00am
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* still overpowered the paused 425x1 by at least 20-30lbs. solid strict pause with a controlled and smooth concentric. lowerback probably recovered now from the 18rep heavy back extensions. did the supra max preparation sets with the pause.
* did a set of supra max 1/2 squat with a pause at the bottom but came up only to 1/4 way up and went down again after "finding" the depth with the first rep but this time without the pause. like a 1+1/2 set in one rep of 1/2 squat. this felt good but will most likely break something if form gets sloppy - because of the supra max loading.

-----------------------------------------------

Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* repeat of the first workout today and still felt just as easy. might go for 475 tonight if my back still feels solid. been eating lots of chicken breasts lately because i got a freezer full on a 1 get 1 promo.

-----------------------------------------------

Mon - 2/3 Afternoon 2:00pm
April 9, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* just as strong as last time too but lowerback starting to feel tired a bit after the 455. will skip next supra max if i still feel stiff a bit but most likely not.
* SVJ 2-hand dunks afterwards felt easier and more explosive. must be some supra max effect.
Title: Re: Kingfush
Post by: Dreyth on April 10, 2012, 11:36:28 am
How do the paused half squat feel on your knees? I would think that would hurt a bit.
Title: Re: Kingfush
Post by: Kingfish on April 10, 2012, 12:43:42 pm
^ paused half squats not really doing any harm yet. i like the feeling of pausing at half depth, but going up a bit and going to that same spot with again within the rep before completing the rep is starting to feel good for me. feels like a slowmo version of an SVJ.

Tue - 1/3 Morning 6:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* got 6hr straight sleep and felt off. 400x1 was not very easy. continued to 1/2 squat the rest of the weights and will come back stronger later.

-------------------------------------------------------------------------------------------------

Tue - 2/3 Lunch 2:30am
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455,475x1

* 425x1 from a strict pause. ~ 10-15lbs over it. strong but not the most explosive.
* lowerback starting to feel a little tired from the supra max halfs. if i struggle later with the paused rep ramping, i might deload back to 455 top set.  goals are 475-500-525 top sets with backoff 455 x2-4s. still in the prep phase so taking it easy for now.

-------------------------------------------------------------------------------------------------

Tue - 3/3 Night 9:00pm
April 10, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 440,455x1

* did not feel weak at all but decided to skip the 475+ so i can be sure that recovery is really catching up. 425x1 paused was boss again - its starting feel like 400 now. 
Title: Re: Kingfush
Post by: Kingfish on April 11, 2012, 09:07:51 am
Wed - 1/? Morning 5:00am
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,440,455x1

* will lift again probably after lunch but will most likely get fatigued tmrw because this is the start of my work nights 7-8am.

-------------------------------------------------------------------------------------------------

Wed - 2/? Afternoon 1:30pm
April 11, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 425,440,455,475,500x1
- 455x2
- 320x1 front

* 500 surprisingly felt light on the back and i was still able to make the pause at the 1/2 depth ~ 90max quad/calf angle, before exploding up with the weight. the 455x2 following that was still very explosive and controlled. 320 front squat felt so easy it might have been useless.. should have done 345.

Title: Re: Kingfush
Post by: fast does lie on April 11, 2012, 12:16:31 pm
few quick questions, as your vert/strength increased, has your 40 yrd dash/ 10 yard also increased with it proportionally?

how many scoops of whey do you eat per day/week?
Title: Re: Kingfush
Post by: Kingfish on April 12, 2012, 07:44:56 pm
^ never timed my 10 and 40yr dash but with all the uphill sprints i've been doing, id say i'm a lot better at accelerating right now. top speed sucks but i'd hold my own in the sub 60meters.

scoops of whey... on a non-high rep routine like i'm doing now, id consume 50-75 grams of protein post workout. so if its 3x lift a day, thats 225g protein from just the powders (whey or casein).

on volume workouts, i can take in 75-100grams intra workout and another 50-75 afterwards. i buy tubs of whey discounted at ~  $16-18/ tub.. have a closet filled with supplements.

Thur - 1/? Afternoon 3:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 340x1 FS

* almost 26 hr since the last lift and i'm still a little sore because it was a lot of heavy singles. recovered and felt good but not smooth on the lifts. 425x1 was not as explosive but still a strict pause at the bottom. skipped supra max for later.

-------------------------------------------------------------------------------------------------

Thur - 2/2 Night 12:00pm
April 12, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455
Title: Re: Kingfush
Post by: Dreyth on April 12, 2012, 08:11:55 pm
i buy tubs of whey discounted at ~  $16-18/ tub..


 :huh: :huh: :huh:

where?!
Title: Re: Kingfush
Post by: Kingfish on April 12, 2012, 08:28:47 pm
^bb.com / costo.  when they go for buy2 get 1 free or whatever promo, and add to that they 10%off minimum discount. right now, they have the dymatize elite casein 4lb for $47.. less 20% = $19/ 2lbs.. not bad. costco has musclemilk discounted up to $10 off sometimes.

Title: Re: Kingfush
Post by: Dreyth on April 12, 2012, 10:49:27 pm
ooooh for some reason i thought you were talking about 5lb tubs.

i remember when vitamin shoppe had Ginger Bread Cookie ON 100% whey and let me tell you... it was the #1 tasting whey protein of all time for me. And I mean, it was so good, even if it wasn't a protein shake I'd buy it over and over again.










And it was $12 for a 2lb tub.
Title: Re: Kingfush
Post by: Kingfish on April 13, 2012, 07:34:09 pm
Fri - 1/2 Afternoon 3:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 330x1 FS

* started doing the 1/2 squats just a little deeper than 90 just to make sure i'm really working that SVJ ammortization depth. lowerback worked a bit more. 425x1 was from a strict pause. surprisingly strong for a 3rd work night. lift again later before midnight lunch

-------------------------------------------------------------------------------------------------

Fri - 2/2 Night 12:00pm
April 13, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1

* 425x1 made from a strict pause even with just a 1hr nap from the previous lift. the concentric was not very strong but it got up there somehow. felt like i only had 5-10lbs over the weight max.
* i felt strong with the warmup ramping singles. i was not expecting to be explosive if i don't get enough sleep in between lifts. half squat effect is good.


Title: Re: Kingfush
Post by: Kingfish on April 14, 2012, 08:04:14 pm
Sat - 1/2 Afternoon 3:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- 320x1 FS

* not very strong but still got the 425x1 from a strict pause. the 400x1 was not as explosive but that didn't stop me from using the 425. i got my 5hr sleep (no oversleep), and the previous supra maxes is making the weights feel lighter.

-------------------------------------------------------------------------------------------------

Sat - 2/2 Night 11:00pm
April 14, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]
- 425,455x1
- 320x1 FS

* weak. did not get good enough nap between the lifts. 400x1 from a strict pause but was not very explosive. 425-455 paused supra max were ok. no trouble there.
Title: Re: Kingfush
Post by: Dreyth on April 14, 2012, 10:18:41 pm
How many hours of sleep do you usually get at night, and how many in a pre-workout nap?
Title: Re: Kingfush
Post by: Kingfish on April 14, 2012, 11:01:03 pm
^ 5-6hrs sleep and ~ 2-3 pre workout naps. stongest with this cycle.  can lift 425x1 from a strict pause 3x/day (2.5BW)

anything over 7hrs of sleep right now and i'm fully recovered (sleepwise) but CNS will not be as sharp. i get 7+ when i'm recovering from the sleep deprived work schedule..
Title: Re: Kingfush
Post by: Kingfish on April 15, 2012, 11:56:17 am
Sun - 1/3 Morning 7:00am
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* did not sleep much. need more zzz

------------------------------------------------------------------------------------------------

Sun - 2/3 Afternoon 2:30pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 320x1 FS

* 3hr nap worked well. will delaod tonight and do more reps of my routine post-squats SVJ 2-hand dunks. might start back up x2-4reps of supra max 1/2 squats to really drill in that explosive strength at a ROM. will also do 1.5reps of the 1/2 squats. down to half depth, up to quarter and then down again to half.. use 425 with that..

------------------------------------------------------------------------------------------------

Sun - 3/3  8:00pm
April 15, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475

* only got 1.5hr nap and it was not enough. 425 from a strict pause was heavier compared to the previous lift. only took the supra max to 475.  will lift again tmrw morning.. hopefully get 4-5hr sleep max



 
Title: Re: Kingfush
Post by: Kingfish on April 16, 2012, 08:59:44 am
Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

------------------------------------------------------------------------------------------------

Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

------------------------------------------------------------------------------------------------

Mon - 3/3 9:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* got my 3hr pre-workout nap. +15-20lbs over the paused 425x1. stopped there just to make sure i overshoot a bit on recovery before i go at the supra max 1/2s again.
* so explosive today with my post squat SVJ 2 hand dunks. i had to limit myself to just clearing the rim and push the ball down so i don't overexert.. will lift light again in 7-8hrs ~ 4am. something light just to get my breakfast appetite better.
Title: Re: Kingfush
Post by: fast does lie on April 16, 2012, 07:00:12 pm
Mon - 1/3 5:00am
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

------------------------------------------------------------------------------------------------

Mon - 2/3 2:30pm
April 16, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* did not get my 5 hr sleep because of unplanned errands. 3hr nap only. i suck. feeling weak but no muscle soreness or anything non-CNS. concentric from the strict pause on the 425 felt 15-25lbs heavier.

Apologize if I am wasting your time... been browsing your journal and I'm wondering what you mean by "Paused Reps / Supra Max 1/2 Squats Paused....  Do you do the [200,250x4][300x2][350,400,425x1] as paused reps and supra max 1/2?
Title: Re: Kingfush
Post by: Kingfish on April 16, 2012, 07:18:11 pm
^ the 200-400/425 ramping warmups are paused reps full squats.  supra max 1/2s follows and i will log them if i do some. otherwise (if i'm weak), il just leave it blank. left title there to show what cycle i'm doing right now.. and for the moment, its the 1/2 squats.
Title: Re: Kingfush
Post by: Kingfish on April 17, 2012, 08:01:33 am
Tue - 1/3 4:00am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Tue - 2/3 11:30am
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback a bit sore from the SVJ landings IMO. stopped at my "i-will-not-get-pinned-by-this-weight-no-matter-what"..400x1. 425 possible but that might prevent me from doing supra max 1/2s + the back up sets later.

------------------------------------------------------------------------------------------------

Tue - 3/3 8:30pm
April 17, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* 425x1 easy but still felt some tightness in the lowerback. did not want to break things by doing back intensive supra max 1/2s.
Title: Re: Kingfush
Post by: Kingfish on April 18, 2012, 10:51:38 am
Wed - 1/3 6:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* lowerback tightness almost gone. 1-2 more of these recovery lifts and i'l be back at it again. i really need to lower the frequency of my SVJ dunks. can't do them 2-3x/day with the squats. too much landing forces.

-------------------------------------------------------------------------------------------------

Wed - 2/3 5:30am
April 18, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* lowerback is healed. time for some heavier lifting next time. will probably skip lifting later because of work schedule. might do it if i find time. supra 1/2s to 455-475.
Title: Re: Kingfush
Post by: Kingfish on April 19, 2012, 07:42:09 pm
Thur - 1/2 3:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got too much sleep - 7.5hr. felt recovered but was not able to lift heavy. i usually come back a lot stronger 6-7hrs following a workout like this one.

------------------------------------------------------------------------------------------------

Thur - 2/2 11:30pm
April 19, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455x1

* did not get any nap/sleep between the lifts. was not really weak but did not want to push too much because i was doing my workout during my lunch break.


Title: Re: Kingfush
Post by: Kingfish on April 20, 2012, 09:39:50 pm
Fri - 1/? 3:30pm
April 20, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]
- 455,475,500x1
- 525x0
- 345x1 FS

* slept 5.5hrs after work which is perfect before a workout (but most likely suck the rest of the day from lack of complete sleep). will skip 2nd lift if i'm mentally fatigued later.
* lowerback is really solid now. got 20-30lbs over the paused 425x1. tried the 525x1 supra 1/2 (3xBW) and held the bottom 1/2 paused to see if i can control the weight. i can use 525 on my non-work days. its not prohibitively heavy. i just did not have the drive to concentric this weight today because its my work night and i will not get a post workout nap.
* i was able to fight and hold the 1/2 depth pause with 525 and everything was still solid. no shaking or any signs of the weight overpowering me. i probably can still get to mid 500s without having troubles with the setup. will use 525x1 max waveloaded with 455.
Title: Re: Kingfush
Post by: Kingfish on April 21, 2012, 07:49:54 pm
Sat - 1/2 3:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* was only able to lift 1x yesterday, and coming from an almost 24hr layoff, legs were very fresh but i was not strong at all. lack of sleep - 6hr yesterday and 4 hr today + detraining = weak CNS.
* 200-350 warmups felt normal but the 400 felt at least 20lbs heavier. this is my 3-day workweek so i will be able to lift again later at ~9-10pm after another 3-4hr nap. exited on how strong i can come back later.
* workouts following 24hr+ de-training is mentally more challenging to me than doing the 3rd workout of the day. multiple workouts/day = more sore/stiff legs but its something that tells me i'm stronger. if i feel fresh and fully recovered, most of the time - i will suck.

-------------------------------------------------------------------------------------------------

Sat - 2/2 9:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* 400x1 felt a lot lighter now but still not feeling recovered from the work week. will need another batch of deep sleep and rest.

Title: Re: Kingfush
Post by: Kingfish on April 22, 2012, 11:45:33 am
Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

------------------------------------------------------------------------------------------------

Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

------------------------------------------------------------------------------------------------

Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.
Title: Re: Kingfush
Post by: Kingfish on April 23, 2012, 01:52:33 pm
Mon - 1/3 8:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 3:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* after a perfect 3hr pre-workout nap, i'm now pretty sure that the supra max 500s waveloaded lifts i did a couple of days back dished out some fatigue that needs more than a days worth of sleep. the 400x1 was still easy but it just did not feel as easy as usual.
* might be a stupid idea but i thought that i may just not be mentally into the workout.. so i did not put the safety pins on for my 415x1 paused rep and made sure i will ballistically push the weight up. worked but still not convincingly strong. stopped there.

-------------------------------------------------------------------------------------------------

Mon - 3/3 9:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* i'm back to strong but will not go supra max 1/2s yet. will do it tmrw. BW at 168-170. SVJ 2-hand dunks consistent now straight from the squat rack. no running or pickup games.
Title: Re: Kingfush
Post by: fast does lie on April 23, 2012, 06:11:28 pm
Were you a good bball player before you started lifting (ie did you play a decent amount in your youth against ok competition)?  And has your tremendous hops helped your bball game a lot?
Title: Re: Kingfush
Post by: Kingfish on April 23, 2012, 08:09:15 pm
^ i was a 5'10 PF/Center back in highschool imitating the moves of sir charles barkeley. i unathletically crab dribbled my way against lighter defenders.. good cardio conditioning with endurance cycling helped me more. i was outrunning smaller people just like my idol.

i don't jump over people. i box out and wait for the ball to come to me. strong legs that get you jumping high also makes you hard to unplant once you decide you want to be at that space.. :strong:

Title: Re: Kingfush
Post by: Kingfish on April 24, 2012, 01:21:42 pm
Tue - 1/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* felt good using 415x1 as another warmup single to start the day. the 420x1 was also easy. could have gotten 425 after the 420 but saved it for the 2nd workout. BW now at 168s. need to eat some more to keep up with the 2-3x/day lifting and speed work.

-------------------------------------------------------------------------------------------------

Tue - 2/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* wet BW was 168. damn. twig mode. lifts were not so bad but i probably used up more than i had to on the first workout. form was perfect. sleep was complete. leg fatigue too much right now. need to back off a bit.
* even with the weak squat numbers, my SVJ is just peaking right now. i just did 8 SVJ 2-hand dunks in less than a minute. 1 was even a back to back because i was able to get the ball right away ~ less than 4 secs in between.
Title: Re: Kingfush
Post by: Kingfish on April 25, 2012, 06:14:00 am
Wed - 1/2 12:30am
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* after a 3.5hr nap, legs felt explosive and ready for another set of squats (or i thought). the explosiveness of the quads quickly died out after the 250x4 reps. lol. i overdid the speed work on the SVJ dunks. 350x1 was still from a complete and strict pause but i lost all the motivation to lift more after that rep. first time in a while a sub 400 weight felt heavy on the legs. 350 is a doable 20rep breathing- squat weight for me on a strong day.

-------------------------------------------------------------------------------------------------

Wed - 2/2 5:30pm
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* work night starts. taking it lightly. recovered nicely with the 5hr sleep. will go thru 415-420 for first lifts of the day or after 10+ hrs of nonlifting to get better coordination.

Title: Re: Kingfush
Post by: Kingfish on April 26, 2012, 10:15:47 pm
Thur - 1/1 5:30pm
April 26, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling weak after the strong 400x1. need more BW. high 160s is not cutting it for me, or it could be the 6+hr sleep, or the work nights. will only lift 1x today. recovery and diet needs to catch up


Title: Re: Kingfush
Post by: Kingfish on April 28, 2012, 02:31:59 am
Fri - 1/1 5:30pm
April 27, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]

* did 2x 400x1 because i don't feel like lifting anything heavier and tiring myself before work, but the single 400x1 did not cut it.  pause was strict and concentric was explosive.
Title: Re: Kingfush
Post by: Kingfish on April 28, 2012, 10:50:52 pm
Sat - 1/1 5:30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]
Title: Re: Kingfush
Post by: Kingfish on April 29, 2012, 06:23:27 pm
Sun - 1/3 :30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* legs fatigued coming from high volume SVJ dunks. not very happy feeling this weak but at the time of the SVJ dunks, i did not care if the 400s become very heavy.

--------------------------------------------------------------------------------------------------

Sun - 2/3 1:30pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* getting some strength back. would be happy if i can go 425+ later. need to stop dunking too much. just enough jumps to get speed going. its addicting sometimes and hard to stop smashing the rim.

--------------------------------------------------------------------------------------------------

Sun - 3/3 8:00pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got something over the 400x1 but still doesn't feel that il get a clean 425. stopped at 400 to get more recovery. skipped the jumps.


pic of goriila hands - too much dunking lately

(http://i14.photobucket.com/albums/a307/robertodimaano/photo10.jpg)

that circle looking mark there is from the rim chins i do on the last dunk.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo12.jpg)




Title: Re: Kingfush
Post by: Kingfish on April 30, 2012, 10:30:04 pm
Mon - 1/2 7:30am
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/2 3:30pm
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* i got my 3hr pre-workout sleep + a pre-work out sub max lift in the morning. only got enough strength to do a strict paused lift with 415x1. i will need to back off a bit now on the SVJs and let my legs catch up. i am dunking too much.. 8-10reps 2x a day lately.  and those SVJs are clustered together. within a minute most of the time.
Title: Re: Kingfush
Post by: Kingfish on May 01, 2012, 07:09:35 am
Tue - 1/2 3:00am
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work.

--------------------------------------------------------------------------------------------------

Tue - 2/2 4:00pm
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. got a bit more over the 400x1 compared to previous workout but still not enough to go try 415-420. 425 is not happening until i skip the jumps for a few more days. 
Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 02:36:36 am
Wed - 1/1 1:30pm
May 2, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. will lift early morning wed ~ 3-4am. giving recovery more time to catch up. adjusting also to lifting low-mid 400s at 168-170 wet BW.




Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 09:05:54 am
Thur - 1/2 4:30am
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling strong this morning. got plenty over the 400x1. happy because this is after almost 15hrs from the previous squat. i'm out of town right now - in seattle. found a super sport 24hr fitness and the facility is fairly new. first time i've seen and used a squat cage with a pull up attachment specific to rock climbers.. the rock looking thing. felt good using it.
*  these 2-3x a day squat with 400 singles and the higher volume SVJs are thinning me out. my diet is the same. my jumps have improved by at least 1-1.5" with the 2lbs of mostly fat IMO that i've lost.

i'm getting very learn right now ~ 168 average for almost 2 weeks, 166 lowest dry BW. tricep is looking Boss without fat. i don't even bodybuild. just 30 BW dips/workout up to 34-36 max with strict form. no kipping crap.

(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0482.jpg)

Thur - 2/2 12:00pm
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

Title: Re: Kingfush
Post by: Dreyth on May 03, 2012, 09:15:59 am
were you turning heads in that new gym or what
Title: Re: Kingfush
Post by: LBSS on May 03, 2012, 09:20:41 am
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?
Title: Re: Kingfush
Post by: T0ddday on May 03, 2012, 09:26:51 am
Thur - 1/2 4:30am
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling strong this morning. got plenty over the 400x1. happy because this is after almost 15hrs from the previous squat. i'm out of town right now - in seattle. found a super sport 24hr fitness and the facility is fairly new. first time i've seen and used a squat cage with a pull up attachment specific to rock climbers.. the rock looking thing. felt good using it.
*  these 2-3x a day squat with 400 singles and the higher volume SVJs are thinning me out. my diet is the same. my jumps have improved by at least 1-1.5" with the 2lbs of mostly fat IMO that i've lost.

i'm getting very learn right now ~ 168 average for almost 2 weeks, 166 lowest dry BW. tricep is looking Boss without fat. i don't even bodybuild. just 30 BW dips/workout up to 34-36 max with strict form. no kipping crap.

(http://i14.photobucket.com/albums/a307/robertodimaano/IMG_0482.jpg)



Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.
Title: Re: Kingfush
Post by: Kingfish on May 03, 2012, 09:32:27 am
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?


mostly daily:
back extensions - 135-180lbs 12-20 reps
dips - 30 BW
chins  - 18-20 BW
head supported barbell rows, underhand grip - 12-20reps low-mid 100#
GHR situps - 20BW, 10-16 weighted ~ 30lb

when the reps go down due to fatigue accumulation, i just back off a bit and go at it again when it start to feel good. i used to dip 90# x10-12 but that is just too much stress on my shoulders. not doing those again. just high rep BW to get the blood flowing everywhere and spread the creatine/protein overload. lol

were you turning heads in that new gym or what

usually, i hear a WTF comment when i pause rep 400+lbs without even making a war cry or anything.. i don't really stim myself too much right now, it feels very routine after i've been doing the lifts multiple times a day, daily.

Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.

yes. the bball court also has a big sign - no dunking. oh well. i really plan to not jump much but i'l be here til sunday. need to jump at least tmrw or saturday. can't deload that long. i'l smash that rim early in the morning when nobody is there.

the supersport 24hr fitness is ~ 15min south of SSF.
Title: Re: Kingfush
Post by: Kingfish on May 04, 2012, 08:46:42 am
Fri - 1/2 4:30am
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Fri - 2/2 7:30pm
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420,425x1]

* got plenty over the 400x1, decided to try 420. same thing. end up going all the way to 425 and stopped there. have enough to do 430-435 with strict pause.
Title: Re: Kingfush
Post by: LBSS on May 04, 2012, 09:38:36 am
just put it down real gentle-like.
Title: Re: Kingfush
Post by: Kingfish on May 05, 2012, 07:42:47 am
Sat - 1/2 3:30am
May 5, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Sat - 2/2 6:00pm
May 5, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 07, 2012, 06:02:13 am
Sun - 1/2 10:30am
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------

Sun - 2/2 10:30pm
May 6, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 07, 2012, 06:59:02 pm
Mon - 1/2 2:30am
May 7, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* i was very strong last friday (3 days ago), i should be overshooting by now but the strong is not back yet. all the paused lifts i'm doing right now are strict, full and controlled so i won't mention that again. the 400x1 today felt ok but i was already using too much effort to move it.
* i need to get better nutrition. i got good sleep. at this 168-170lb Wet BW, i might need more pre-workout carbs to get myself lifting heavy consistently.

-----------------------------------------------------

Mon - 2/2 11:30pm
May 7, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* did some SVJ dunks after the first workout. felt stronger this time but still not +30-40lb stronger. fatigued max right now IMO ~ 410-420.
Title: Re: Kingfush
Post by: Kingfish on May 08, 2012, 04:44:18 pm
Tue - 1/2 12:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420x1]

* getting stronger now finally. stopped at 420 hoping to at least get the same lift later or even go 430 + the supra max 1/2s

-----------------------------------------------------


Tue - 2/2 11:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* only squat cage not available. did my squats on the power rack and had to stop at 400x1 because it might get ugly if i get pinned. did more SVJ dunks instead for more speed work.
* happy with how my SVJ is right now at this high 160s BW. i might have lost the strength to pause single 430-440 at this fatigued state but IMO, a few days of prep work and il get to that weight again. i was able to consistently do paused 425s a few weeks back.
Title: Re: Kingfush
Post by: Dreyth on May 08, 2012, 04:58:46 pm
lifting at 2:30 am... what's your sleep schedule like?

mine's generally 1am - 9am I'm asleep.
Title: Re: Kingfush
Post by: Kingfish on May 08, 2012, 05:13:37 pm
^ typo error there.. just lifted 12:30pm today as a first workout. i get my deep sleep 8am to 2-3pm on work days. on off days, i just sleep post workout 3-4 hrs here and there. edit - yes, i lifted 2:30am on monday.

even with a messed up sleep cycle, i don't have any dark spots below eyes. i get good sleep even if its not the conventional 8+hr straight.
Title: Re: Kingfush
Post by: Kingfish on May 09, 2012, 02:27:06 pm
Wed - 1/2 9:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

------------------------------------------------------

Wed - 2/2 6:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
Title: Re: Kingfush
Post by: Kingfish on May 11, 2012, 03:20:10 am
Thur - 1/1 9:00pm
May 10, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* stayed up to 10am at work. slept til 5pm. did not workout until night. felt sluggish from lack of sleep and then too much sleep afterwards.

Title: Re: Kingfush
Post by: Kingfish on May 12, 2012, 12:43:38 am
Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

Title: Re: Kingfush
Post by: Kingfish on May 12, 2012, 10:48:33 pm
Sat - 1/1 6:00pm
May 12, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

Title: Re: Kingfush
Post by: Kingfish on May 13, 2012, 11:32:33 am
Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

-----------------------------------------------------

Sun - 2/2 6:30pm
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 14, 2012, 11:28:56 am
Mon - 1/2 6:30am
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400x1]

* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.

-----------------------------------------------------

Mon - 2/2 3:30pm
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]

* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak. 
Title: Re: Kingfush
Post by: Kingfish on May 15, 2012, 10:01:04 am
Tue - 1/3 6:00am
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

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Tue - 2/3 2:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

-----------------------------------------------------


Tue - 3/3 7:30pm
May 15, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* slept after the midday workout and woke up with quad-locked feeling legs. had to lift. could have gotten 420-430lbs. will lift again tmrw morning ~ 4-5am, stop before i fatigue myself too much and go heavy on the midday lift. will only be doing 1x /day lift from thurs-fri due to work schedule. can accumulate some fatigue tmrw.
 
Title: Re: Kingfush
Post by: Kingfish on May 16, 2012, 12:21:17 pm
Wed - 1/2 8:00am
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

* planned to stop at 400x1 but had more than 20lbs over it. did 410 and saved the rest for 4pm workout. hopefully i'm still strong later. will go up to 430 max later if i can, or at least a 420-425x1.

----------------------------------------------------------------------

Wed - 2/2 5:00pm
May 16, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* overslept and woke up wrong. legs were strong and recovered but not firing right.
Title: Re: Kingfush
Post by: Kingfish on May 17, 2012, 06:03:40 pm
Thur - 1/1 2:00pm
May 17, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 19, 2012, 01:05:02 pm
Fri - 1/1 5:30pm
May 18, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

* got 400x1 paused on the weakest day of the week. coordination was not best - was able to muscle up the concentric. should have been an easier lift if i was firing right. right shoulder felt repaired now. was able to start doing my daily dips again. stopped at 10reps x2 sets BW.
Title: Re: Kingfush
Post by: Kingfish on May 20, 2012, 03:54:43 am
Sat - 1/1 5:30pm
May 19, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]
Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 04:20:19 am
Sun - 1/2 5:30pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]

------------------------------------------------------

Sun - 2/2 5:00pm
May 20, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,410x1]



Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 04:21:23 am
Mon - 1/1 11:30pm
May 21, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Dreyth on May 22, 2012, 09:54:11 am
how long do you plan to de-load for?

when do you plan on doing 6-8 rep squats again?
Title: Re: Kingfush
Post by: Kingfish on May 22, 2012, 10:39:35 am
i'm being very lazy lately. even though i'm doing more daily sessions, these repetitive sub maxes are routinely easy. IMO - i'm probably burned out thats why i really have no big drive to make my squats challenging/progressing again. (by either going back to 375 6-8s or the 425+ paused singles)

my SVJ 2-hand dunks are doing really good so thats keeping me happy.  i'm trying not to feel so bad that i can't pause rep 440 whenever i want to.

Tue - 1/2 6:30am
May 22, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400x1]
Title: Re: Kingfush
Post by: Kingfish on May 23, 2012, 10:48:05 am
Wed- 1/2 6:30am
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[200,250,300x4][350,400,410x1]
- 325x10 [4+2+2+2]

* dicided to x4 all the way to 300s as warmups.  
* felt strong this morning. did some light 325s - low 70%RM volume reps with a few seconds in between the x2-4 clusters. if i am able to recover from this within the day, i might as well start adding something that will make me more leg mass without really tiring me too much.
* 375 volume sets drain too much CNS. the last few clusters of 325 felt lighter after i got the groove going. might push to multiple 4s up to 12-16-20 depending if my legs can recover fast enough for the next day.

------------------------------------------------------------------------------

Wed- 2/2 11:00pm
May 23, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[250x4][325x2][375,400x1]
- 325x20 [2+2+2+2+2+2+2+2+1+1+1+1]

* back up clustered sets for more volume work is not so bad. legs felt used a bit more after the workout but nothing compared to a DOMs from a long layoff.
* started at 250 right away because my legs still felt warmed-up.
* doing backup cluster set after 5mins from 400x1. did doubles and tried to find out when i will start to lose/drop a bit of explosiveness. at the 16th rep, felt a little tired. did single for 17th rep. 18th single felt so strong again and could have done another double but decided not to go too strong too early.
* i found the groove after 18th rep. could have done clusters of 4reps after those. i was now beginning to sweat a bit - something i don't do on my workout.
Title: Re: Kingfush
Post by: LBSS on May 23, 2012, 01:04:03 pm
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.
Title: Re: Kingfush
Post by: Kingfish on May 23, 2012, 11:50:31 pm
dumb question, but do you ever consider backing off the frequency for a while? you said you're burned out but you keep going every day and squatting at a lower level than you're used to. giving yourself extra recovery time might help.

paused rep daily singles with 350+ is as low frequency as it gets for me without getting a detraining penalty. i burn out because of my own mistakes - if i overpowered 400x1 at a workout ~ 20-40lbs over it, i end up adding more weight most of the time and turning the deloading session into something a lot more challenging again.

if i really followed what i have in mind for a deloading/recovery of 2-3 weeks, i will have to limit my top rep singles to 400x1 all the time. that way, i will be back to my near peak of 440-450lb paused reps with 400-410-420-430-440 as ramping warmup singles before the top heavy set. i've done that before. not going to happen anytime soon with these tired legs.

Title: Re: Kingfush
Post by: Kingfish on May 24, 2012, 08:47:20 pm
Thur - 1/1 4:30pm
May 24, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [2+2+2+1+1+1+1]

* 400x1 was not very heavy but it was a difficult lift because of the accumulated fatigue. still have enough strong for a strict pause and a controlled/explosive concentric. probably max within +5-15lbs. i could be wrong because there are days when i feel really weak on a lighter weight only to wake up and rep the next singles like they were lighter.
* back up clusters maintained. eating more casein protein right now. also, took some time off from work to go to hell with my wizard. getting there by myself. archon is boss.
Title: Re: Kingfush
Post by: Kingfish on May 25, 2012, 12:40:34 pm
Fri - 1/1 8:30am
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225,275x4][325x2][375,400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* 375x1 felt heavish already. the squat form/movement was surprisingly smooth and fluid, leg fatigue was the only thing stopping me from lifting 400+. hard to explain but there are days when my legs are not fatigued but the coordination is just not there. i get lucky once in a while and have the two together and thats when i get to lift the 440-445 paused reps. i prefer to be fatigued but with perfect movement coordination. its frustrating to approach a workout with strong and fresh legs but not know how to use it right.
* lower back needs some rest so i just did some easy singles with 350 ~ 30sec clusters. i was thinking of doing something like a rep waveload +1+2+1+2 thing but saved it for stronger days. the first single would have prepped for the +2 following and the single will feel easy coming from the double. erectors need to recover better. stopped there. happy to still be lifting even after the high tonnage ive been adding lately.

-----------------------------------------------------------------------------------------------------

Fri - 2/2 5:30pm
May 25, 2012

Daily Squats Maintenance - Paused Reps - Deloading + backup clustered reps
[225x4][275 +2+2][325x2][375x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]


* legs are feeling good. lower back is alright. did not go heavier than 375 because i can feel the lowerback is not going to be up for it.
* i will give myself time to let recovery catch up. i just have to figure out how while sttill doing the squats daily.
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 01:36:18 am
Sat - 1/1 5:30pm
May 25, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 350x10 [1+1+1+1+1+1+1+1+1+1]

* coming from a previous workout where i did not use 400, i was surprised with the effects of warming up with 375 +1+1 (2nd single ~ 20-30sec on all clusters).
* first 375x1 felt like this is top set for today again. 2nd set gave confidence that its just a warmup thing. did 400x1 with some extra over it. stopped there and prioritized the back up volume 1-2reps. did singles today.
* my quads and glutes can definitely feel the extra tonnage that ive added lately but still - im recovering fast enough to do them daily 1-2x.
* i like the coordination effects of the multi singles/doubles with quick rests. if i can get these repeatable 10-20backup total reps using 425lbs, id give 475lbs paused 1RM a shot again.
* it might be too early but i fell like using 375s now for the single backup clusters, aiming for 6-8singles and moving it up to 12-20 at some point. i have the squat rush right now because all i do at home is play D3. need to be active also after a few hours of computer games.   
 



Title: Re: Kingfush
Post by: Dreyth on May 27, 2012, 01:48:49 am
are the singles at the 350 clusters also paused reps?
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 03:54:14 am
are the singles at the 350 clusters also paused reps?

yes. i favor the paused reps a lot
 
Title: Re: Kingfush
Post by: Kingfish on May 27, 2012, 07:55:12 pm
Sun - 1/1 3:30pm
May 27, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375,400,410x1]
- 375x10 [1+1+1+1+1+1+1+1+1+1]

* plan to take it easy with 375 and not go over 400 did not work again. can't help it when the 400 felt a lot lighter than usual. 410 was the same thing but got the self control to stick to the plan. 375s were surprisingly not very heavy coming from just a -35 (410).
* the leg soreness/quad locks are preventing me from doing 2x a day with this much tonnage this early. i can recover for the next day but not fast enough for a same day lift.
* i have a lot of rep/set plans for this backup volume clusters. for now, stick with 375x10 singles. if i really feel like tearing my legs to get them a little bigger, id do another back up set from the 375x10, something light but serious volume like 325x10 2sets.
* would be nice to be backing up to 375s after a repeatable 425. not there yet. 

Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 11:39:39 am
Mon - 1/2 7:00am
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

* legs are fatigued but the carry over movement coordination from the increased repetitions are enough to get my the top 400x1 set. i need to ease out now a bit and let the body recover.
* will do a low intensity workout later focusing on just getting good blood flow to the muscles while really eating properly. plan for later is 225-275-325-375-325.
* the + symbol im using for my low intensity/long rest clusters are in the 20-30sec when i'm strong, 30-45 when the previous rep is not as explosive.
* my warmup ramping is getting more efficient now when i added clustering too. i can get to my work sets in less than 5 minutes.

------------------------------------------------------------------------

Mon - 1/2 5:00pm
May 28, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325x2][375 +1+1][400x1]
- 375x5 [1+1+1+1+1+1] x2sets

Back up Cluster Reps [Rep/Set]
          Wed                    Thur                      Fri                       Sat                      Sun                        Mon                      Tue
W1     325x10[4222]       350x10[2x3,1x4]    350x10[1x10]       350x10[1x10]       375x10[1x10]          375x5 [1x5]x2                     
          325x20[1x20]                                   350x10[1x10]                                                               375x5 [1x5]x2

* plan to deload an afternoon workout failed again. felt strong and did not feel the need to back off right now. if i don't fry myself anytime soon, i might as well use the back up 375 x5singles x2 sets as a daily thing too, upping intensity by doing more sets and really focusing on adding leg size by keeping breaks under 1min between singles ~20-30sec.
* i am doing 20 total reps of 375 dailly. my sleep, food and stress is doing well. recovery is a tricky thing but it seems to be under control right now. time for legs to grow some more.
  
Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 12:55:50 pm
i noticed that my squat-induced tumor is getting more noticeable the more i do these clusters - more rack/unracking. it does not hurt but it also looks unclean IMO

is there anybody with a good tattoo in mind that would "hide" this anomaly.. ;D

and no darqui...i'm not putting a tribal turtle in there.

(http://i14.photobucket.com/albums/a307/robertodimaano/052811-1.jpg)
Title: Re: Kingfush
Post by: Raptor on May 28, 2012, 03:22:43 pm
Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...
Title: Re: Kingfush
Post by: fast does lie on May 28, 2012, 04:58:17 pm
do you use the foam padding?
Title: Re: Kingfush
Post by: Rix on May 28, 2012, 06:59:52 pm
do you use the foam padding?

Hahahaha
Title: Re: Kingfush
Post by: Kingfish on May 28, 2012, 10:16:42 pm
Damn it looks nasty. Maybe you should give it a break for a while... or squat low bar for a while...

no squat breaks for me. been squatting daily for almost a year now. low bar out of the question. got the GHR for the p-chain.

do you use the foam padding?

Hahahaha

the only time i use a foam is when i do head-supported barbel rows to get my back good blood flow. some high reps here and there.



Title: Re: Kingfush
Post by: Raptor on May 29, 2012, 09:08:37 am
OK, what about front squatting for a while and GHR for the posterior chain?
Title: Re: Kingfush
Post by: Kingfish on May 29, 2012, 11:04:54 am
Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

Back up Cluster Reps [Rep/Set]
Week 1
Wed
- 325x10 [+4+2+2+2]
- 325x20 [1x20]
Thur
- 350x10 [+2+2+2+1+1+1+1]
Fri
- 350x10 [1x10]
- 350x10 [1x10]
Sat
- 350x10 [1x10]
Sun
- 375x10 [1x10]
Mon
- 375x5 [1x5] x2
Tue
- 375x10 [1x10]
- 375x10 [1x10]

* playing a bit with the warmup ramping and i was a little surprised that a 2nd single of 400 after 30sec worked too though it did not carry a strength benefit from the first rep (compared to all the lighter weights where the 2nd single feels a lot easier and lighter). all warmups maxed at 2 reps.
* mid-end reps on the 375x10 singles felt easier even though fatigue was adding up. if this template is repeatable without really digging deep, id probably use this for another 8-12weeks before i mix it up again.

-----------------------------------------------------------------------------------------------

Tue - 1/2 6:00am
May 29, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375 +1+1][400x1]
- 375x10 [1x10]

* did not repeat the clustered single on 400 that i did this morning. no need for that as a warmup/potentiation. the succeeding single cluster did not benefit at all and probably will really tire me out quickly.
* first week of multi clustered backup sets will complete tmrw. will stay with 375x10 singles for this week. 2nd week - might go with 375x10 with a bit of a waveload ~ 1121-1121 straight set. go with 375s until i can get 375x20 [2x10]
Title: Re: Kingfush
Post by: Kingfish on May 30, 2012, 11:15:42 am
Wed - 1/2 6:30am
May 30, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* the first 1-3 singles felt heavy and then it gradually got easier the more reps i did. at rep 10, felt like i could have gone all the way to 20. IMO - 5 mins from the clustered 400 +1+1 might not be enough rest.
* il keep top set to 400 +1+1. most of the time i mess up and go heavier when i feel the extra power in my legs. might as well just rest a couple of secs and rep it again... 400x1 x4 per day and see how much i can maintain the pace before i back off again.
* will do the same pattern of lift again this afternoon. workout night starts tonight so il most likely do single workouts until the weekend.

-------------------------------------------------------------------------------------------------

Wed - 1/2 6:00pm
May 30, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* sticked to the plan and it worked. did not use too much effort on the 2nd clustered single of 400
Title: Re: Kingfush
Post by: Kingfish on May 31, 2012, 11:27:25 pm
Thur - 1/1 6:00pm
May 31, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* little bit tired from accumulated 375x20s daily. was able to lift 1x yesterday due to work schedule. noticed that even with long sleep and big time gap from the previous workout, my coordination was still there using this higher volume lifts. it can also be from the quick warmup clustered reps - whatever it is, its working. got 400x1 twice again. 
Title: Re: Kingfush
Post by: Kingfish on June 01, 2012, 10:35:35 pm
Fri - 1/1 6:00pm
Jun 1, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 375x10 [1x10]

* yes. got my planned lifts on a weak day. the 400 felt very heavy on the first rep but got 10lb lighter on the 2nd rep after 40sec.
Title: Re: Kingfush
Post by: Kingfish on June 02, 2012, 03:27:19 pm
Sat - 1/2 10:00am
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* this is by far the weakest ive felt this week (judging by how i lifted the 400), but the heavy 400x1s still got up without really decaying too much to a crawl. IMO, the warmup really has something to do with it - i benefit more from quick rests and low reps. 225-275-325 gets sub 2 mins between sets, and the 325+ ~ 4-5mins. the heavy single clusters of 375-400 is ~ 45-60secs
* singles 1-4 of 380 were heavy. when i got my breathing going and really gulping down air on the mid-high singles, it got a lot easier. rep 10 felt like 20-25lbs lighter than rep 1. i could have gone to 14-16 or even 20 after i got my blood boiling nicely.
* i need to really learn how i can maximize the warmup effect without it fatiguing me too much. might lift again later if i feel like it.

------------------------------------------------------------------------

Sat - 1/1 6:00pm
Jun 2, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 380x10 [1x10]

* felt a lot stronger than the morning workout. got the 380 singles x10 convincingly. might try 390s x4-6singles tmrw if i wake up strong again.
* BW at 170-172lbs. SVJ 2-hand dunking cut down to 1-2 day/week. did one session today post workout but only did 6max jumps. ligaments in the knees are still holding strong without the tenderness i usually get from high intensity squat volumes. paused squats really helps in minimizing joint wear and tear.


Title: Re: Kingfush
Post by: Kingfish on June 03, 2012, 10:53:29 am
Sun - 1/2 6:00am
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* 45-90sec rest between the 390x1 clusters. stopped at rep 6 when i felt the lowerback starting to fatigue. legs felt strong but my upperback is getting really beat now with the higher volume racking/unracking.
* i still might lift later in the afternoon but keep the backup cluster to 390x4 to complete a x10 for the day. will cut volume now to x10, either a single 390x10 or 390x5 x2 and lift 1x only.

-------------------------------------------------------------------------

Sun - 2/2 5:30pm
Jun 3, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x4 [1x4]



Title: Re: Kingfush
Post by: Kingfish on June 04, 2012, 10:04:03 pm
Mon - 4:30pm
Jun 4, 2012

Daily Squats Maintenance - clustered paused reps - warmup and backup
[225,275 +2+2][325,375,400 +1+1]
- 390x6 [1x6]

* now legs and back are sore. time to backoff a bit with 1x a day lift unless i find a way to sleep more to get better recovery.
Title: Re: Kingfush
Post by: Kingfish on June 05, 2012, 10:50:07 am
Tue - 6:30am
Jun 5, 2012

Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 390x10 [1x10]

* i got good sleep.  singled 390s like how i did 375s a couple of days back. at this pace, it might be possible to get to 410 singles within the 8-12weeks i give myself to do this clustered cycles. same thing today, the first few reps up to 4 were heavy until i got my blood really moving and repped the rest easily. i really want to try a burnout set just to see how far i can go but it might set me back too much.
* might lift again in the afternoon if the soreness fades a bit. did the 390s with 45-90sec pauses.
* got my yearly blood work results.. everything normal except for my creatinine levels. damn thing is abnormally high.

------------------------------------------------------------------------

Tue - 5:30pm
Jun 5, 2012

Week 2 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
- 380x5 [1x5]

* could have done 390s but did not want to do too much and burn out. 380 felt good. will go 390s again tmrw morning.
Title: Re: Kingfush
Post by: Kingfish on June 06, 2012, 04:44:42 pm
Wed - 11:30am
Jun 6, 2012

Week 3 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325 +1+1+1+1][375 +1+1][390,400 +1]
- 380x1

* overslept and missed the 6-7ish morning workout. body probably needed the extended rest from yesterdays multiple heavy singles - 390x10, 380x5. must have been too much to soon.
* coordination got better after multiple clustered wamrup doubles/singles, but upperback did not feel solid on the 375s. 2nd single of 375 felt more explosive but the upperback felt the same way. 390/400 got up without any problems for the legs but my upperback is just shot now. thought about 380x5 singles as backup light set but the first rep is already ugly. stopped there.
Title: Re: Kingfush
Post by: Kingfish on June 07, 2012, 12:15:32 pm
Thur - 8:00am
Jun 7, 2012

Week 3 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2][325,375,400 +1+1]
- 380x2 [1x2]

* back still a bit beat. forgot to mention that i used a different shoe the other workout and that might have caused my back to get uncomfortable. the higher heels of the newer adidas didn't work well for me.
* i need to back off the intensity now and give my back some time to catch up. its stiff right now post-workout. not a good sign. i did my lift after my 7pm-8am work. IMO, its better this way because id get plenty of sleep afterwards. having been awake and moving also helped in my warmups. everything felt good except for the back which gave up too soon. could have had 425-430 the way the 325/375 felt very light.
Title: Re: Kingfush
Post by: Kingfish on June 08, 2012, 11:04:44 pm
Fri - 8:00am
Jun 8, 2012

Week 3 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275 +2+2][325+1+1+1+1][375+1+1+1]
- 325x10 [+4+4+2]

* recovering from lowerback soreness. felt alright but do not want to go 400 with something not feeling very solid in there. all paused reps felt good after getting warmed up.
Title: Re: Kingfush
Post by: Kingfish on June 10, 2012, 02:59:53 am
Sat - 10:30pm
Jun 9, 2012

Week 3 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275,325 +2+2][375+1+1]
- 325x10 [+2+2+2+2+2]

* back still not 100% took it easy again. improving on the stiffness somewhere in the right lowerback but not enough confidence to use heavier weights.
* did more warmup doubles to really get good form going for the heavier weights. it worked without tiring me.
Title: Re: Kingfush
Post by: Kingfish on June 10, 2012, 09:22:23 pm
Sun - 5:00pm
Jun 10, 2012

Week 3 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275,325 +2+2][375,400+1+1]
- 380x2 [+1+1]
- 325x8 [+2+2+2+2]

* still some stiffness in the lowerback but fukit, been 2 days already and 375s are not cutting it anymore. 2 singles of 400 - the lifts felt good. drained me a bit and was only able to get 2 on 380. was planning at least 5 but as the concentric slowed down, my back really needed to stay solid to hold that weight longer. didn't bother beating myself up some more.
* 325s were no problem.
* after my back recovers 100%, i might bump it up at week 4-5 to 410 top singles with 380-390 backups. i don't like that 45-50lb gap with my repeatable daily max and my peaked 1RM (445-450).
Title: Re: Kingfush
Post by: Kingfish on June 11, 2012, 11:17:30 am
Mon - 6:00am
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][325+2][375,380+1][405 +1+1]
- 385x5 [1x5]

* 2 days of unplanned deload due to sore lowerback did pretty good for recovery too. the 405 felt light considering this is the first workout of the day. i'm stronger on the 2nd workout ~ 8-10hrs after the 1st.

-------------------------------------------------------------------------------------------

Mon - 4:30pm
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]
- 365x5 [1x5]

* lowerback is now pain free. decided to lift again just to make sure it holds up.
Title: Re: Kingfush
Post by: Kingfish on June 12, 2012, 08:26:23 pm
Tue - 4:00am
Jun 12, 2012

Week 3 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 315x20 [2x10]

* time to back off a bit now for the next 1-2 workouts. 405 top heavy singles - form was solid and legs are now tired. did high volume/light weight back off 315s for more blood flow. post workout meal/sleep will be strong.
Title: Re: Kingfush
Post by: Kingfish on June 13, 2012, 07:16:22 pm
Wed - 3:00pm
Jun 13, 2012

Week 4 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 365 +1+1
- 315x20 [+2+4+2+4+2+4+2]

* even with almost 36hrs from the last workout, the coordination got back quickly after sets 2-3 of 225s. stopped at 225 3rd set as the form is already going. usually go up to 4 sets with 225 if form is still not smooth. no problems with any of the weights. got the first single of 405 easily, i really thought about 425 but found a way to stop myself.
* this cycle is focused on the back up multi clusters for higher tonnage/volume while minimize rests - for more leg mass. had to stop at 405 even when i have 20-30lbs over it.
* i'm only on week 4 and this back up sets are tiring. i'm sweating and i'm getting really sore/DOMd. id prefer the multi heavy singles from 400-440 anyday over this crap.
* played around with the reps on 315s. felt good with a waveload type reps. +2+4, then cycle back. end with +2 to complete 20 total reps.
Title: Re: Kingfush
Post by: Kingfish on June 14, 2012, 09:51:50 pm
Thur - 3:00pm
Jun 14, 2012

Week 4 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 335x20 [+2+3 +2+3 +2+3 +2+3]

* the 405s felt lighter today even with legs that felt really beat. i didn't know what happened but this morning, i thought i won't even make it pass 385s because i was just too sore. slept again and woke up feeling better.
* if i recover as good, and hopefully not going to x4 helped me lessen the soreness - il go for a top set of 425 tmrw afternoon.
Title: Re: Kingfush
Post by: Kingfish on June 15, 2012, 08:26:30 pm
Fri - 3:00pm
Jun 15, 2012

Week 4 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385,405,415+1]  30-60sec rest per +
365x20 [+1+2,+1+2,+1+2,+1+2,+1+2,+1+2,+1+1] 60-90-120sec rest as needed

* will back off the intensity on the backup sets tmrw, something like ~ 315-335 and cycle back up again to 365s. 385 is still annoyingly heavy, 365 is the good kind of heavy right now.
* could have gotten a top single of 425 today but IMO, backup with -50 at 375 is a bit too much too soon coming from 335s last workout.
* 100g casein protein post workout. brought the wrong kind. this will do for now. can't go wrong with high BCAA profiles anyway.
 
Title: Re: Kingfush
Post by: Kingfish on June 16, 2012, 10:43:26 am
Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.
Title: Re: Kingfush
Post by: fast does lie on June 17, 2012, 09:35:25 am
How come you don't deadlift? Seems like a deadlift routine may aide you a lot.  I say this because i haven't really squatted much for last 3 weeks - 1month, only doing some 4-6 inch squats for tendon work.  But i've been deadlifting 5-6 days a week and it has helped my squat tremendously.
Title: Re: Kingfush
Post by: Kingfish on June 17, 2012, 12:35:22 pm
^ GHR or Goodmornings + full squats > deadlift anyday.

Sun - 6:30am
Jun 17, 2012

Week 4 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
335x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* lifted early in the morning. can't do afternoon, need to watch nba finals. not as strong as i thought. 2nd set of 405 was not as strong as the first.
* BW dropped to 166-168lbs. lost more water than i thought standing under the sun for half a day yesterday - i was trying to stay hydrated but apparently not enough. will get better diet today.
Title: Re: Kingfush
Post by: Kingfish on June 18, 2012, 11:29:05 pm
Mon - 4:30am
Jun 18, 2012

Week 4 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* originally planned to lift this morning but i was so burned out that i had to hold it for later and get more recovery. quads/glutes felt really stiff. i could have lifted and still made my schedule but that would really tire me out.
* tmrw is the last day id do these back up 20 clustered reps. 4 weeks on and il give myself 1 week to recover more. il lift light at 315x20 in the late afternoon tmrw after the finals probably.
Title: Re: Kingfush
Post by: LBSS on June 19, 2012, 11:22:23 am
stiffness = persistent effects of dehydration?
Title: Re: Kingfush
Post by: Kingfish on June 19, 2012, 09:08:48 pm
stiffness = persistent effects of dehydration?

not dehydrated. i have a big 32oz mug for my water (~ 4regular cups), and i drink 4-6 of those a day. not including the protein shakes. my legs are just stiff because of the high rep cycle overuse. that is way i also do not use anything below 200lbs on my warmup sets - not heavy enough to push me down comfortably to full bottom ROM.

Tue - 4:30am
Jun 19, 2012

Week 4 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 90sec rest

* same lifts as yesterday. coordination is much better but the leg fatigue is greater. i will take a week as back off, probably max at 385/85%RM.
* these 70-75% 20 rep back up clusters really challenged my muscle recovery but was not heavy enough to compromise my tendons/ligaments. i do not feel any discomfort in my upper knees or anywhere non-muscle. just one big soreness in the muscle belly of the quads and glutes. hamstrings are also probably tight but not as bad as the rest.


 
Title: Re: Kingfush
Post by: Kingfish on June 20, 2012, 09:29:18 am
Wed - 4:30am
Jun 20, 2012

Week 5 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385 x3|x3 [+1+1+1/+1+1+1] 90sec rest waveloaded

* did workout early because i have work tonight 7pm. prefer to lift after work at 8am and get sleep afterwards. lifting before work gets me tired towards the end of that day.
* deloading on the volume but used heavy-ish weight ~ 365/385 80/85%RM with a lot lesser tonnage. waveloaded the singles on a 6rep straight single-clustered set. started with 365 then 385, and stopped with 6 total reps combined. that might be enough to maintain coordination for at least another 24hrs. if i still add to the leg fatigue, might cut the back off total reps to 4 with 2 singles each weight. il use this template for a few days until i feel fresh again.
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.

Title: Re: Kingfush
Post by: chrisbro1 on June 20, 2012, 12:02:04 pm
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.


Odd question time....how large are your upper legs and is it a struggle for you to find pants that fit?  I ask because my legs are too big for most 36" waist pants and I'm sure your waist is considerably smaller & your legs more or less the same size as mine.
Title: Re: Kingfush
Post by: LBSS on June 20, 2012, 02:49:06 pm
* will skip the jump drills during the deloads but will add more calf work. those kill the jumps anyway so might as well do more. want to make 17-18" cows. theres no such thing as too big of those too.


Odd question time....how large are your upper legs and is it a struggle for you to find pants that fit?  I ask because my legs are too big for most 36" waist pants and I'm sure your waist is considerably smaller & your legs more or less the same size as mine.

jumping in even though you didn't ask me because i have this problem. my solution is to buy a waist size up (32 instead of 30 -- i have a small waist) and have the waist taken in at a tailor. doesn't work as well for jeans because getting the waist taken in makes the pockets look funny, but for dress pants or khakis it's fine.
Title: Re: Kingfush
Post by: Kingfish on June 21, 2012, 04:47:56 am
^ 31" waist, 24.5" each leg. i don't like shopping for pants.

Thur - 12:00am
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* could have used more recovery from the heavy singles from the last workout. had to use more effort to get the paused 405x1. would tire too much if i did another single. a single waveload on the 80/85%RM weight and called it a day. form was perfect. legs tired.
* doing more daily calf work too, alternating everyday between seated and straight knees. i lost some of my ability to plantar flex during walking because of the immense soreness. pain feels good over there.
Title: Re: Kingfush
Post by: Kingfish on June 21, 2012, 09:44:52 pm
Thur - 4:30pm 2/2
Jun 21, 2012

Week 5 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* so much for taking a deload. lol. did 2nd workout of the day because it felt like a good idea at the time. i was strong and my coordination is also there. could have made 425 but not yet in 440+ strong. this template might really work as long as i don't over do it.
* working out after work is also not a good idea. i had a brief nap in the leg press between the clustered sets of calf raises. calves feeling a bit better but still too sore to even think about running. squats with dead calves still works so il still continue abusing them.
Title: Re: Kingfush
Post by: Dreyth on June 22, 2012, 12:41:44 pm
i had a brief nap in the leg press between the clustered sets of calf raises

  :-X
Title: Re: Kingfush
Post by: Kingfish on June 22, 2012, 06:15:24 pm
^ those thick foam padded 45 deg leg press with the extended head support can get too comfortable sometimes.

Fri - 1:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* getting stronger little by little. leg recovering nicely. might try doing 2 singles on 365 then 1x singles on 385/405 to really not use too much effort in the maintenance lifts.
* daily calf routine still going. plate loaded seated calf + leg press calf raises for soleus and gastrocs. i favor training the soleus.

--------------------------------------------------------------------------------------

Fri 2/2 - 9:30pm
Jun 22, 2012

Week 5 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* 2nd workout for the day felt much easier than the first. i'm not really planning on lifting 2x on a deload but it just felt right to lift again after 8-10hrs.
Title: Re: Kingfush
Post by: Kingfish on June 23, 2012, 06:11:59 pm
Sat - 1:30pm
Jun 23, 2012

Week 5 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* the extra single of 365 did not really do much to make the succeeding heavier singles better. still a repeatable template but the 2nd 405x1 is still a heavish weight.
* did my SVJ 2-hand dunks today before my daily calf work. calves not feeling really dead today so i did my jumps. i was flying at this dry BW of 168-170lb. did not even break a sweat at warmup for the dunks, even after almost 4 days of no jumping. i just bent my knees, push floor, extend knees + drive hips. done. 8 dunks in a row. stopped with 1 set. thats the advantage of the SVJ, a very simple ballistic movement with a near max that is easily repeatable even without a lot of skill work.
* will only lift 1x today to recover from the jumps. those kill me more with minimal signs of its effects until its too late.
Title: Re: Kingfush
Post by: Kingfish on June 24, 2012, 09:04:05 pm
Sun - 3:30pm
Jun 24, 2012

Week 5 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* was not able to stop myself from dunking today. did 5 only to minimize impacts. jumps felt good again. squat template now routine and doable even with only 4hr sleep coming from a 13hr night shift.
* dumb idea but i removed the squat safety pins on this workout even up to the 405s to motivate me a little bit because i was feeling sleepy, slow and just not really into it. excited the CNS a little that way.
Title: Re: Kingfush
Post by: Kingfish on June 25, 2012, 10:00:20 am
Mon - 5:30am
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* i can feel the slight overshoot in strength after almost 1 week of removing the 20 rep backup clustered reps, but i'm not strong enough to get 425s again (95%RM). the accumulated fatigue of the daily lifting which i don't really noticed that much anymore is probably taking its toll. i really want to get to 440-450x1 again but thats not going to happen unless i find a way to stop lifting too much too often.
* i will lift again this afternoon and do more dunking. i'm not really upset that my strength from almost 1 year ago has barely improved (i got lighter by 6-8lbs, but thats pretty much it). IMO, me maintaining my strength and not getting broken is already a good thing.

------------------------------------------------------------------------------

Mon - 4:00pm
Jun 25, 2012

Week 5 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* just a quick squat ramping for warmups. did 2 pick up games and a good amount of jumping. could have tried 2 singles of 405 but i feel the fatigue from the jumping already. calf work after the jumps
Title: Re: Kingfush
Post by: Kingfish on June 26, 2012, 12:14:56 pm
Tue - 6:30am
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
365|385  [+1/+1] 90sec rest waveloaded

* not very strong this morning. i'm also consistent now at 165-166lb dry BW, 168-170lb after all the fluids. my SVJ 2-hand dunks are also a lot easier now too. if i can maintain high 160s and still get to my PR paused rep 445x1, that will still be good progress from last year. 445 @ 165 is 2.7BW paused squat. might try peaking for that.
* made it a point to really kill my calves today too because i want to make sure i don't overdo my jumping. no way i could jump in the afternoon now or even tmrw. will post pic of calves when they get to 17-18". harder than i thought because i don't have much fat to make them a bit thicker.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo21.jpg)

Tue - 11:00pm
Jun 26, 2012

Week 5 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* plan to stop dunking on consecutive days didn't work.  even with tons of calf work this morning, i was not able to kill them. felt good after a nap and had to go lift again. jumps just felt so easy at this twig weight. stopped at 5 SVJ dunks after the squat warmup sets.
* added more intensity to the calf work by doing back up sets also of 40 clustered reps of 8max rep / cluster. seated plate loaded calf machine maxd at 4 plates then back up to 3plates. hold top and bottom position for 1-2 secs and stop the set when i cannot get to the top ROM due to fatigue. i consider not getting the top ROM coming from a full pause at the bottom as a failed rep.
Title: Re: Kingfush
Post by: Kingfish on June 28, 2012, 12:07:00 am
Wed - 4:30pm
Jun 27, 2012

Week 6 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385 +1+1][405 +1]  30-60sec rest per +

* did a few more dunks after the squats. removing the backup 20rep clustered gave me energy to do my jumping. kept the reps really low to not break anything.
* will continue deloading until i can overshoot back to 425s again. probably another week. will do better this week by limiting going over 385 (85%). hope i can stick to that plan. not looking good but il try.


Title: Re: Kingfush
Post by: Kingfish on June 28, 2012, 12:30:24 pm
Thur - 7:30am
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* still lifted 405x1 but eliminated the backoff singles. 3 sets of 20 clustered reps for soleus work.  

------------------------------------------------------------------------------

Thur - 4:30pm
Jun 28, 2012

Week 6 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* lifts felt 10-15lbs lighter than the morning. still a good deloading routine. calf work again but still no tightness or soreness in the soleus. these muscle are hard to kill. takes too much reps. i used as much weight as i can as long as i can get to and pause at the full top ROM.
Title: Re: Kingfush
Post by: Kingfish on June 29, 2012, 06:45:35 pm
Fri - 8:30am
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* maybe 405 is my 85%RM. its not very heavy anyway so fukit - il stay on using it. at this twig weight, i'm thinking of maybe going back up and going caloric excess again to get my weight to 170s by doing more bbuidling style loading for the quads/glutes. its an idea but il probably do it after i complete my 1 year daily squat cycle. i can also go on a high intensity plyo routine because at 160s, i might be able to absorb a lot more before i even start to fatigue myself. i was able to keep most of my strength while dropping 6-8lbs BW.
* i also have an idea of going thru my squat paused rep warmup routine, then instead of the usual backup clustered sets - il bodybuild my quads/glutes with the leg press. il get some serious heavy reps that way without my back limiting the amount i can do.
* just woke up from my midday sleep and here i go again going to lift one more time.

---------------------------------------------------------------------------------

Fri - 4:30pm
Jun 29, 2012

Week 6 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* more soleus work. soreness not strong enough to be annoying but they do feel tight a bit now. feels great, like a quad lock. they are starting to look fuller too. the lower v is getting thick. being genetically not-gifted with long achilles can be a blessing IMO. i have more soleus muscle mass to develop. goodluck getting that achilles thicker.


  
Title: Re: Kingfush
Post by: Kingfish on June 30, 2012, 01:57:24 pm
Sat - 9:30am
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* very strong this morning. got 20-30lbs over the 405. might be stronger in the afternoon as the morning lift is usually the weaker of the two. daily soleus work with in the plate loaded seated calf raise.

------------------------------------------------------------------

Sat - 8:00pm
Jun 30, 2012

Week 6 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,420 +1]  30-60-180 sec rest per +

* fatigue after almost 2 weeks of deloading is dissapearing nicely. not so much effort getting the 420x1. was really planning on doing another 405 top set but it just felt too easy this time. it was either 420 or 425 but decided to make sure i don't overexert too soon. i will do another 2 days of 405 top set and then go 90%+ again on the third day. will go for 430-440 on next very heavy day.
Title: Re: Kingfush
Post by: Kingfish on July 01, 2012, 11:57:33 am
Sun - 8:00am
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took me longer to do my solues sets. did less breathers between squat sets because i was really feeling stronger for the last 2-3 workouts. will probably get 425+ this evening if i push for it but i'l keep top set to 405 until monday and save the near max on tuesday. that would be my day 7 of week 6.

-------------------------------------------------------------------------------

Sun - 6:00pm
July 1, 2012

Week 6 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* 405 @ 165BW is now a 2.45BW for me at this twig weight. 2.45BW never felt this easy in a while. if i feel very strong already on the morning workout tmrw, i might as well go for the very heavy singles in that afternoon.
 
Title: Re: Kingfush
Post by: Kingfish on July 02, 2012, 10:38:42 am
Mon - 7:00am
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* stronger than yesterday's first workout. seated calf raise improving steadily.

------------------------------------------------------------------------------

Mon - 3:30pm
July 2, 2012

Week 6 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* got another 10lbs max over the 425x1 judging from how my lowerback is maintaining form on the concentric. legs can push another 15-20lbs, but by that time, il collapse from the top/mid back.
* wet BW at 168. dry 165. 425x1 is 2.57BW paused rep. i probably got 435-440 in me at 165BW. this is probably the leanest il go, before it negatively affects my strength.
Title: Re: Kingfush
Post by: Kingfish on July 03, 2012, 09:59:26 am
Tue - 6:00am
July 3, 2012

Week 6 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* surprisingly strong for a morning workout following a previous 425x1 max. i am back to repeatable 425x1 top sets. i'l get 425 again this afternoon if i feel like it.
* tried doing a couple of light sets of leg press as back up volume work. last time i did the leg press was when i was letting my back strain recover. did not like the feel of the leg press at all. ROM is too short. i just went as low as i can as long as i keep my lowerback in contact with the support. turns out i'm doing the ROM of a 1/2 squat/parallel squat. this is quad imbalance in the long run. i'm better off doing volume sets of full squats but with considerably lighter weight - bodybuilding style cadence and loading. ~ piston reps of 50-75%RM for more leg mass work.

------------------------------------------------------------------------------

Tue - 5:00pm
July 3, 2012

Week 6 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup - deload
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* added another 10lbs to my solues work. been getting the reps/sets consistently. not stalling in these anytime soon. squats were ok. not much effort getting thru the routine paused reps.
Title: Re: Kingfush
Post by: Kingfish on July 04, 2012, 02:39:41 pm
Wed - 10:00am
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* soleus work in the seated calf raise machine now at 4 plates doing 40rep/set using clusters of 8s or 10s.

--------------------------------------------------------------------

Wed - 11:00pm
July 4, 2012

Week 7 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* took 30 mins to do the squats, from setting up the rack to clean up. not bad for a blitz workout at lunch. did not use the pins but it didn't matter lately for the 405s. felt like i overpower it by at least 15-25lbs.
Title: Re: Kingfush
Post by: Kingfish on July 05, 2012, 08:21:18 pm
Thur - 4:00pm
July 5, 2012

Week 7 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405,425 +1]  30-60sec rest per +

* 2 days of 405x1 top set and its time to get my 425x1. not much trouble getting the paused single. ~ 435 max. most likely will only lift 1x/day until sunday because of work schedule.
Title: Re: Kingfush
Post by: ruso15 on July 05, 2012, 10:24:33 pm
two random questions

How much wieght have you gained on your squat during your daily max squating cycle so far?

I think i saw the wei rui contender shoes on one of your videos, im thinkin on buy them, would you recomend them?
Title: Re: Kingfush
Post by: Kingfish on July 06, 2012, 09:05:46 pm
^
- i did not gain any weight on the squats during these squat maintenance cycles. i dropped BW by 5lbs so the ratio improved a bit.
- only oly shoes i have are the ironworks, adistars and the romaleos. i use the IW2 most of the time

- question on other log about how i squat so narrow - i never mentioned anything about placing the weight on my heels. i distribute it evenly with a bit of a bias on the upper 2/3s of my foot.
- i quad my way out of the hole. only way to do that is to push with the balls of feet while making sure heels stay planted for balance.

Fri - 4:30pm
July 6, 2012

Week 7 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* rest day 1. another 405x1 top set tmrw and by sunday, heavy again at 425x1. solues work getting easier now but more time consuming at the same time. don't want to use too heavy weights too soon to bring the rep range down. still lifting in the 8-10+ reps as GPP.
Title: Re: Kingfush
Post by: Raptor on July 07, 2012, 02:38:54 am
Have you ever squatted "heel dominated" so to speak? If so, how different did it feel?
Title: Re: Kingfush
Post by: Dreyth on July 07, 2012, 06:47:42 am
reason for concentrating on soleus over gastroc?
Title: Re: Kingfush
Post by: Kingfish on July 07, 2012, 09:52:27 pm
^

- i don't have high cut achilles, i have long solues. il make them more boss.
- i want to save my quads (even as stabilizers only) from doing heavy straight knee calf work.
- because its a bigger muscle and it just looks very strong if you have wide and massive lower (v shape) to midcalf. not that it makes the top portion (gastrocs) small because a bigger solues also "pushes" the gastrocs outwards making them look bigger too.

- if i'm doing heel dominated work, i'm doing goodmornings and RDLS, not squats. make use of your leverage properly.

Sat - 4:30pm
July 7, 2012

Week 7 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* another quick sub 30min squat routine and solues work. these calf work might be helping me with flexibility too. can't figure out why my coordination is pretty good for a 1x / day workout. my form is usually this good only if i take no more than 12hr between lifts.
Title: Re: Kingfush
Post by: Kingfish on July 08, 2012, 10:13:30 pm
Sun - 5:30pm
July 8, 2012

Week 7 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* calf work with seated calf raise still progressing quickly.
Title: Re: Kingfush
Post by: Kingfish on July 09, 2012, 11:08:58 am
Mon - 7:00am
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Seated Calf Raise - plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* might as well document the daily solues work. BWx50 too at home every few hours i feel like it.

----------------------------------------------------------

Mon - 4:00pm
July 9, 2012

Week 7 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* did a pickup game and some SVJ 2-hand dunks. company gym does not have the seated calf raise. straight knee with the 45deg sled.
* might go for 425x1 top set tmrw. getting good recovery lately.
Title: Re: Kingfush
Post by: Kingfish on July 10, 2012, 11:29:06 am
Tue - 7:00am
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* last day of 3 week delaoding today - weeks 5-7. thinking about higher volumes with lesser weight on weeks 8-12, 70-75%RM ~ 315-335lbs. goal is to make it to 1 year daily squats ending at end of next month august. thats 5 weeks of some form of squat progression and another 3 weeks of delaoding.  

------------------------------------------------------------------------------------------------------------

Tue - 4:00pm
July 10, 2012

Week 7 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,8+2,

* first time i almost got pinned in the seated calf raise. had to stop the last set at 8, take some breather and rep the last 2. the sled this morning did some damage.  squats felt solid.
Title: Re: Kingfush
Post by: Kingfish on July 11, 2012, 10:42:34 am
Wed - 6:30am
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will figure out what to do differently in the afternoon workout..

--------------------------------------------------------------------------------------

Wed - 4:00pm
July 11, 2012

Week 8 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,8,8,8,6

* was really planning on doing a 295x20 (65%RM) back up set but did not have the drive today to push for it. it was 85F outside - rarely this hot in here. will not be able to get a post workout sleep also so thats another thing. il squeeze a 20 rep squat 2-3 times a week for weeks 8-12.
* the calf work this morning is adding good fatigue. i missed my sets this afternoon on my solues work. still got my 40 total reps but took me 5 sets this time.
Title: Re: Kingfush
Post by: Kingfish on July 12, 2012, 11:03:00 am
Thur - 6:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* will add a bit more carbs post workout today just to make sure i have some extra energy for later and try for a volume back up set.
* gastrocs with the straight knee seated sled maxd already at 4 plates on each side but was consistently getting my 10reps all with pauses/holds at top and bottom. might need to go for 60-80 total reps soon. it does kill my solues work in the afternoon.

------------------------------------------------------------------------------------------------------------

Thur - 4:30am
July 12, 2012

Week 8 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* felt strong starting the squat routine after a good breakfast and sleep,  but after explosive 405x1, lost interest to do anything else. lol. just did the daily calf work and called it a day.
* i need to get rid of this 2x/day squats if i want to add a back-off volume set. i need some fresher legs for mass building.
Title: Re: Kingfush
Post by: Kingfish on July 13, 2012, 01:33:33 pm
Fri - 9:00am
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

-----------------------------------------------------------------------------------

Fri - 5:00pm
July 13, 2012

Week 8 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

* at mid-high 160s, i really have to get some stronger nutrition to eventually get to 170s again and push for heavier weights and improve my squat ratio at the same time.
* either that or maintain/improve squat ratio by doing what i've been doing lately. 425 at 165BW is ~ 440 at 170.  there is a good thing to this light BW - less joint stress while doing the jumping drills.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo22-1.jpg)
Title: Re: Kingfush
Post by: Kingfish on July 14, 2012, 01:21:44 pm
Sat - 8:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* will go to a brazilian buffet for lunch in a few minutes. will eat some serious top sirloin and filet mignon, might add some beef ribs for a bit more fat. i've eaten 60oz steaks in one sitting every now and then.. and this is a good time to put some calories in. wet BW after lifting this morning is 168lbs.
* my solues work is starting to not-progress now. might be the mini-fasting i did or just the compounded fatigue from working them 2x/day daily for the past couple of weeks.

----------------------------------------------------------------------------------

Sat - 7:30am
July 14, 2012

Week 8 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,6,6

* this is the heaviest 405 has been in a long time. too much blood in the stomach still digesting the cow/lamb i just ate for lunch. 6hr later after a post lunch nap too and i'm still in hybernate mode. did the lift anyway before i totally sleep for the whole day.
* top sirloin and leg of lamb and a bit of filet mignon id say at least 60-70oz from 12:30-1:30pm. filet mignon and top sirloin are lean cuts but the sirloin has more moisture to it - so killed more of it. leg of lamb for a different flavor.. alternating, waveloaded style.

http://www.menu.espetus.com/menu.pdf

----------------------------------------------------------------------------------

this is what i had the other time i ate seriously. not buffet and a bit more expensive.

cow over duck anytime. here - 5000K cal.

forgot to put something for size reference. these are ~30 oz each steak - porterhouse + chicago rib steak. same order everytime at alfreds steakhouse in SF.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo6.jpg)
Title: Re: Kingfush
Post by: fast does lie on July 14, 2012, 01:30:46 pm
nice, i'm eating salmon, beef and pepper stir fry, shrimp and meatballs, grilled bbq duck, and some kind of sirloin steak right now!

 :headbang:   :personal-record:

duck is a great way to get some fat in there

Title: Re: Kingfush
Post by: Kingfish on July 15, 2012, 12:46:16 pm
Sun - 8:30am
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,4

* now that i got the steaks out of the way (of my valsalva), lifts felt a lot better, even for a morning workout. calfs are now tired. might need to cut the sets of 50BW calf raises at home.
* i also added 3-5 SVJs after the calf work for some sort of speed for the past few days. i also emphasis the landing/force absoptions on these jumps. i like doing these altitude drops drills in my chucks. i can really have a solid feel of the force being absorbed/distributed at the landings. gym floor is hard rubber - i'm not busting my knees on these.


--------------------------------------------------------------------------------

Sun - 4:30pm
July 15, 2012

Week 8 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 8,8,8,8,8

* skipped the 50BW calf raises and got some freshness back in the soleus. not strong enough for 4 sets of 10 but will get there again. the back up sets that i planned for the squats seems to be getting pushed back all the time - i find it hard not to squat 2x/day.  the coordination of doing the lifts so often makes them so easy. i can pause at the botttom with 405 and let the weight really push me down to full ROM and then explode with very strict form.
Title: Re: Kingfush
Post by: Kingfish on July 16, 2012, 10:37:02 am
Mon - 6:00am
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

----------------------------------------------------------------------------------

Mon - 4:00pm
July 16, 2012

Week 8 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +
- 315x5

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb 10,10,10,10

* will slowly build up the reps on the back up paused squats of 70-75%RM.  time to add more weight on the seated calf work. the 4plates is not cutting it anymore. hopefully get to 5plates x10reps with strict form within the year.
* my workout time is getting quicker and quicker. squats and calf work done within 30 mins on a good day.
Title: Re: Kingfush
Post by: Kingfish on July 17, 2012, 11:09:45 am
Tue - 7:00am
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10

-----------------------------------------------------------------------------------

Tue - 4:30pm
July 17, 2012

Week 8 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

Title: Re: Kingfush
Post by: Kingfish on July 18, 2012, 03:07:00 am
July 25, 2012 tentative release date - might get it from roguefitness.com

the nike romaleos 2 olympic color. excited to add to my shoe collection.

(http://www.kettlebells.com.au/store/images/P/Nike-Romaleos2-Volt.jpg)

Wed - 6:30am
July 18, 2012

Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb, 8,8,8,8,8

* quick routine workout again.

---------------------------------------------------------------------------------

Wed - 4:30pm
Week 9 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise 45Deg Sled Gastrocs - plate loaded paused reps top/bottom holds
- 6x45lb x8
- 8x45lb 10,10,10,10



Title: Re: Kingfush
Post by: Kingfish on July 19, 2012, 03:38:19 pm
Thur - 11:00am
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225+2+2+2][275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 8,8,8
- 4x45lb+10lb 8,8

* calf workout from yesterdays 45 deg sled fatigued me again. lowered by 5lbs on the 4th set to maintain the 8 target reps. that -5lbs difference is big. i was able to hold the top ROM of the 8th rep longer and more convincing.

----------------------------------------------------------------------------------------------------

Thur - 5:30pm
July 19, 2012

Week 9 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* skip calf work. did not get enough time between workouts today due to work schedule. completed the squats blitz in 20mins.
Title: Re: Kingfush
Post by: Kingfish on July 20, 2012, 12:40:28 pm
Fri - 8:30am
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

* did 40rep BW calf raises yesterday afternoon and this morning. 2nd workout skipped for weighted calf work. high rep BWs to get good blood flow for recovery.

Routine Top Single ~ 2.4BW 405@168lbs
No safety pins for motivation  :headbang:

http://www.youtube.com/watch?v=wj-FZUU0gfs

Fri - 3:30pm
July 20, 2012

Week 9 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10
Title: Re: Kingfush
Post by: Kingfish on July 21, 2012, 12:44:03 pm
Sat - 8:30pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

------------------------------------------------------------------------

Sat - 4:00pm
July 21, 2012

Week 9 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Title: Re: Kingfush
Post by: Kingfish on July 22, 2012, 01:35:50 pm
Sun - 9:00am
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

---------------------------------------------------------------------------------------

Sun - 4:00pm
July 22, 2012

Week 9 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

Title: Re: Kingfush
Post by: Kingfish on July 23, 2012, 12:01:40 pm
Mon - 7:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading
[225,275+2+2][315+2][365,385,405 +1]  30-60sec rest per +

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* if i wear the same lifting shoes everytime i workout, i sometimes get confused if it was morning or afternoon. the repetitiveness is strong lately. ironworks 2 in the morning and 3 in the afternoon to change things a bit.
* excited to order the romaleos volt.

-----------------------------------------------------------------------------------

Mon - 3:30am
July 23, 2012

Week 9 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] < 60sec between sets.

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* ate more than the regular amount of carbs this morning post workout - intention was to cleanse stomach from all the meats i ate over the weekend. i had n all-you-can eat brazillian buffet again, from the same place as the week before. espetus. same menu, i ate the same thing with pretty much the same volume. top sirlion, lamb and filet mignon.
* ate kabocha squash, sweet potato and some fruits for cleansing. carb spike made my muscles feel bloated and tight. i was very strong this afternoon. did all the sets without resting - time between sets is only from changing the weights.
* i need to figure out a loading for my calf work that will get me failing at ~ 18-20reps. this 4 set of10 is time consuming. i already workout 2x/day. i want to make the workout as quick as i can.
Title: Re: Kingfush
Post by: Devink on July 23, 2012, 01:00:10 pm
Romaleos 2:
http://store.athleteps.com/products/category/3976.0.1.1.23495.0.0.0.0

I got the obsidian pair on July 4th (USA edition). I had the original romaleos before and I can say the 2s are a big improvement. I'm not sure if they are releasing more than the volt colorway, but I'm pretty sure they are getting new shipments of the current colors. I might be getting the volt color aswell. 2nd pair in a month. lol.
Title: Re: Kingfush
Post by: Kingfish on July 24, 2012, 12:40:51 pm
^ hopefullly the romaleos volt do come in tomorrow as planned. will definetely place an order. got my first nike from roguefitness.com

Tue - 8:00am
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

---------------------------------------------------------------------------------------

Tue - 4:00pm
July 24, 2012

Week 9 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+10lb 10,10,10,10

* might be time to add some more weight in the seated calf work. the 9-10reps are not very heavy anymore.
Title: Re: Kingfush
Post by: Kingfish on July 25, 2012, 12:11:09 pm
Wed - 8;00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+15lb 10,10,10,10

---------------------------------------------------------------------------------------

Wed - 4:00am
July 25, 2012

Week 10 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - deloading - blitz
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x8
- 4x45lb+20lb 10,10
- 4x45lb+25lb 10,10

* might be experiencing some sort of calf growth spurt or newbie gains. the reps were fairly easy, even with the 2x10s of 4x45lb+25lb. the 5x45lb goal appears to be doable sooner than i expected.
* squat routine feels more like some form of dynamic stretching now.
Title: Re: Kingfush
Post by: Kingfish on July 26, 2012, 09:15:20 pm
Thur - 4:00pm
July 26, 2012

Week 10 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* completed the 10x4 of 4x45+25lb on seated calf work. might add more weight again to +35lb next time. daily dynamic stretching with loaded squats (that's what i'l call it now) was not bad. im surprised that it went this fast/easy even though this is the only time i lifted today coming from almost 24hr of rest. last lift was yesterday 4pm.

Title: Re: Kingfush
Post by: Kingfish on July 27, 2012, 09:19:29 pm
Fri - 4:00pm
July 27, 2012

Week 10 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* 1x / day lift on my working days (wed-sat). stronger yesterday than today but was able to lift with the same pace. calves are still feeling good. will do 2-3 more days with this weight then add +35lb.
Title: Re: Kingfush
Post by: Kingfish on July 28, 2012, 12:45:48 pm
Sat - 8:30pm
July 28, 2012

Week 10 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* lifted again after working 7pm-8am. quick pace but the 405x1 concentric was definetely not as quick. will lift again after a good 5-6hr nap.

---------------------------------------------------------------------------------------

Sat - 4:30pm
July 28, 2012

Week 10 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* still not very strong. not the sleep. most likely the food. i don't eat as much during work nights to prevent post lunch sleep coma. will get stonger tmrw. grilling steak right now.
Title: Re: Kingfush
Post by: Kingfish on July 29, 2012, 01:27:01 pm
Sun - 9:00am
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* this felt a lot better. steak+egg dinner yesterday worked. will go for 405+ later if my muscles feel fuller again. calf work +35lb also if this post workout meal does it job.

even with ~ 1000mg of caffeine daily, i'm still hovering in the low-mid 40s BPM. i'm tracking resting heart rate for fatigue/overtraining and it seems that these quick squat bouts without the backup sets are not tiring me in any way.

(http://i14.photobucket.com/albums/a307/robertodimaano/BP072812.jpg)

Sun - 4:30pm
July 29, 2012

Week 10 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405 +1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10,10,10

* did not feel like doing 425 right now. need more feeling of quad lock to go for it. i respond well to higher carb intakes. more wheat bread tmrw post workout.
Title: Re: Kingfush
Post by: LBSS on July 30, 2012, 12:29:05 am
insanely low HR and BP.
Title: Re: Kingfush
Post by: entropy on July 30, 2012, 04:20:24 am
^I'm impressed by the 1000mg caffeine intake. Jeepers!
Title: Re: Kingfush
Post by: Raptor on July 30, 2012, 05:53:59 am
I don't get how this is possible.

Learning Photoshop lately, huh Kingfish?
Title: Re: Kingfush
Post by: Kingfish on July 30, 2012, 12:05:06 pm
^ i am not going to vid myself taking my BP. my caffeine tolerance is higher than ave. 100mg on an empty stomach is not even going to do anything significant.

all these 10-20 reps of either BW calf raises, situps, head-supported rows(favorite), back extension/ghr and chins that i do multiple times a day at home kicks up my heart rate to >100BPM as i do these accessory lifts. thats my cardio.  

Mon - 7:00am
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,10,20 **

* might have done too much jumping yesterday (did SVJ dunks). legs did not have it this morning. stopped at 385 to regroup and lift better later. i was strong yesterday and instead of going for 425x1, i did more jumping which killed my legs a bit.
* lifted in the other gym with the 45 deg sled for straight leg calf work. i am noticeably stronger now. was able to 20 rep the sled with max weight (sled can take max of 4x45lb each side). these are paused reps at top and bottom. my soleus work later might suck.  

Mon - 4:00pm
July 29, 2012

Week 10 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 10,20,16,16 **

* got my 405 again. did not put safety pins for STIM. i was not completely recovered this morning and had to top at 385. this 405 did not give me any problems. >1sec hold at the bottom and boom.. up. done.
* the 45 deg sled is already maxd out so decided to do higher reps as long as i can maintain top and bottom holds/pause. no choppy kipping reps here.
** note to self - do not go apeshit volumes on straight knee calf work without building up to it. now my left VMO has muscle spasms. need to wrap this thing so it heals right.

Title: Re: Kingfush
Post by: Raptor on July 30, 2012, 03:15:36 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.
Title: Re: Kingfush
Post by: T0ddday on July 30, 2012, 04:49:52 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

That's crazy, I don't lift daily but when training 5-6 days per week (track/weights) my pulse drops below 50 and my diastolic is extremely low.  Never get systolic lower than 100.  Frequent medium intensity weight lifting or track work might not cover you in sweat the way endurance work does, but as far as your heart is concerned it's just as good or better form cardio, it just won't build up your aerobic capacity or lactate threshold, to which is some attention must be paid if you want to run much longer than 80 meters or compete at any aerobic activity.    

-> note thats my resting pulse which is below 50... not my pulse while training, realized it read like that and don't want to be misleading!
Title: Re: Kingfush
Post by: ruso15 on July 30, 2012, 05:47:44 pm
I read a translated talk from abedjiev, were he came up with the idea that the blood circulation system had some adaptations during his training. So low heart rate maybe has something to do with that. I think the article was on the iron samurai
Title: Re: Kingfush
Post by: Kingfish on July 30, 2012, 10:14:30 pm
Yeah but how is it possible to have such a slow pulse etc? If I get out of the bed in the morning my heartrate goes to 80-90, I bet this.

low BF, low stress, clean diet, enough rest/sleep. etc.. those little things.. i recently did my lab blood tests and the only thing i'm not within normal or better is my creatinine count - pretty high for a skinny 170lb.

i've tested my heart rate as low as 42BPM. as long as it still beats faster during exercise, i don't see anything wrong here. i've always had a slow HR. no heart blocks or any medical conditions. can be genetic too. my younger sister is an elite distance runner.

forgot to mention.. i do hill sprints. i get to the top pretty fast.
Title: Re: Kingfush
Post by: Kingfish on July 31, 2012, 11:21:41 am
Tue - 7:00am
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled- paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* felt the tightness/fatigue in my gastrocs from yesterdays high rep - multi sets. did it again today in the seated sled. prefer to use this instead of a standing-back loaded smith or calf machine. saving the upperback from too much beating. my left VMO yesterday got tender also from supporting all those straight leg calf raise sets.
* no problems with the squats warmups today. legs not tired. post squat jump reps for speed kept low.

Tue - 4:30pm
July 31, 2012

Week 10 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 4x45lb+25lb 10,10
- 4x45lb+35lb 10,10

* il do the 4plates + 35lb 10x4sets for a few days/weeks while upping my carbs. see if that feeds it more mass. after i get to 5plates, il hold it there and just focus on getting my head supported rows to 2plates x 10reps.
* my squat is holding nicely even at sub 170BW. i will eventually find a way to peak 1-2x/week after the end of next month (to complete my 1-year-daily-squat thing). if everything goes my way, i prefer to rep 425x1 routinely with a 440x1 on strong days - at least 1x a week.

Title: Re: Kingfush
Post by: Kingfish on August 01, 2012, 11:34:13 am
Wed - 7:00am
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10,10

* calves are taking all the creatine.. completed the 40total reps with decent holds on the top ROMs on calf raises. stopped the squat at 385 again and will get the 400 this afternoon. might also go for 5x45lb 8x5sets on the calf work.
* its either the calf volumes or just me losing some BW. i'm at a wet BW again of 168lbs after the workout. i might be breaking sub 165lb dry weight if i don't eat more to compensate for the added volumes of calf work and the heavier head-supported barbell rows.

---------------------------------------------------------------------------------------

Wed - 5:00pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Gastrocs- plate loaded 45 deg sled - straight leg - paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

* this is more like it. calves still strong and the squat warmups did not give me any problem. after this strong post workout food again, i might be lifting again sometime ~ midnight during my lunch break. either the first lift for tmrw or the 3rd for today.

---------------------------------------------------------------------------------------


Wed - 11:30pm
Aug 1, 2012

Week 11 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 4x45lb+35lb 10,10,10
- 5x45lb x10

* lifted for the third time today. felt strong. must be the extra carbs. bumped up rice serving from 1/2 to 1 cup a meal post workout. no sleep in between lifts but definitely strong enough for 425x1. i guess diet fluctuations matter a bit when you are this thin.
Title: Re: Kingfush
Post by: fast does lie on August 02, 2012, 08:03:19 am
Hey I gotta question: Do you feel you see better results when you sleep near the same time each day? or does it not matter as long as you get okay amount of sleep overall?
Title: Re: Kingfush
Post by: Kingfish on August 02, 2012, 08:55:17 pm
^ you don't have to force a pattern but eventually your body will go into a rhythm by itself.

Thur - 4:30pm
Aug 2, 2012

Week 11 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 3x45lb x10
- 5x45lb 10,10,10,10

* almost 17 hr gap from the previous workout. got 405 and happy with it. form not too smooth but it still worked. not much problem today.


Title: Re: Kingfush
Post by: Kingfish on August 03, 2012, 05:44:22 am
Fri - 1:00am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- was still able to get my top set without any problems coming from a 4:30pm lift with no sleep/nap between the workout.
- the previous workout coming from almost 17hrs gap ( wed11:30pm- thur 4:30pm the following day) was alright. i did 3x lift last wed and decided to get some more recovery time. the top set of 405 went up without problems too.
- calf work is surprisingly easy. need to figure out if controlled repping 6-8plates on that seated calf machine is even realistic. don't want to tear something there just to look cool. calfs now almost 16" shredded. lol

-------------------------------------------------------------------------------------------------

Fri - 8:30am
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

-------------------------------------------------------------------------------------------------

Fri - 4:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

- skipped the calf work on the midday workout. did 3x again today. i'm enjoying this higher cab intakes. feels like my muscles have more mass to it.
- calf work is still looking good. really focusing on the seated bent knee variation until i figure out how to perform straight knee - gastroc focused too without tiring my VMO/quads too much. might use some form of knee brace or wrap.. don't know yet.

-------------------------------------------------------------------------------------------------

Fri - 10:30pm
Aug 3, 2012

Week 11 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

* skipped the calf work. might be overtraining these small muscles. quads can take the 400s 4x/day i guess. nothings breaking and i'm getting better appetite after lifting. did a very quick lift before lunch.

Title: Re: Kingfush
Post by: Kingfish on August 04, 2012, 12:27:21 pm
Sat - 8:00am
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

----------------------------------------------------------------------------------------

Sat - 4:30pm
Aug 4, 2012

Week 11 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* calves not very strong. reps 9-10 gave me a hard time. had to let the machine drop at the final rep to not stress the back pulling the handle to raise it so i can re-set the weights.
* strong post workout meal and lift again ~ midnight-ish after i feel fresh again.
Title: Re: Kingfush
Post by: Kingfish on August 05, 2012, 12:57:14 pm
Sun - 8:30am
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

---------------------------------------------------------------------------------------------------

Sun - 5:00pm
Aug 5, 2012

Week 11 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs are tired. time to take it easy (no more 3-4x / day squat).. a couple of days of just 2x with good food should get me back on track.
* calf work is alright. did not get top ROM at rep 10 at some sets and had to drop the machine again to take the weights off.  
Title: Re: Kingfush
Post by: piR on August 06, 2012, 01:56:11 am
good god.. I just saw your 405 atg squat with a pause, omg. and i see you hit 515x2, do you have a video to that?

blah, dude.. you put my stats to shame.
Title: Re: Kingfush
Post by: Kingfish on August 06, 2012, 12:09:56 pm
^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.

Mon - 8:00am
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* legs feeling recovered now. 405 did not give me any problems.

---------------------------------------------------------------------------------------------------


Mon - 7:00pm
Aug 6, 2012

Week 11 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* was surprisingly very strong. would have gotten a strict 425x1.  the calf raises were also a lot easier. might add another 10lbs soon.

my romaleos 2 volt are here - the 2012 olympic version. used them today and felt good. a lot lighter and felt thinner than the romaleos 1, but not as thin as my Ironworks 2. i like them all.

(http://i14.photobucket.com/albums/a307/robertodimaano/photo47.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo46.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo45.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo43.jpg)

(http://i14.photobucket.com/albums/a307/robertodimaano/photo48.jpg)
Title: Re: Kingfush
Post by: piR on August 06, 2012, 03:06:06 pm
^ the 515x2 was the heaviest partial reps i did at one point. have vid but no point in showing partials squats IMO - everybody can do them heavy anyway.


oh, i assumed 90 = parallel.

i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?
Title: Re: Kingfush
Post by: Kingfish on August 07, 2012, 12:41:21 am

oh, i assumed 90 = parallel.

i asked vag the same question a couple weeks ago, but how do your joints, etc feel training with such heavy weights and a high intensity?

my joints are doing just fine. no injury or any near-injury incidents even with 1-3x/day squats with 400lbs+. did 4x squats in a day also the other day and same thing. just a little muscular fatigue but thats about it. less than a couple of weeks to go and the end of this month marks my 1-year every day squat routine.

this is the advantage of the paused rep squats. it saves the joints. muscles take the beating. it also trains you to be very explosive at the start of the movement, otherwise the bar will tell you it doesn't want to go all the way up.





Title: Re: Kingfush
Post by: Kingfish on August 07, 2012, 11:47:11 am
Tue - 7:00am
Aug 7, 2012

Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16

-----------------------------------------------------------------------------------------

Tue - 5:00pm
Aug 7, 2012

Week 11 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10


Title: Re: Kingfush
Post by: Kingfish on August 08, 2012, 07:37:32 am
Wed - 3:30am
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,16

* the 5plate calf raises x10 is not cutting it anymore. didn't feel like adding more weight and look ugly with a small 10lb plate in there.. il go for 16x4 before i add another 15-25lb and go down to x8 again.
* been doing standing single arm low cable row x10reps for good volume/bloodflow aiding my heavy head supported curl-bar BB rows at home. i like the effects of the standing rows - my other hand braced again a support (and feet planted solid) to really focus on pulling with the elbow, holding the top contraction and really letting the bottom ROM pull everything to near max ROM. the cable is set to lowest postion and makes a near 45deg. basically the same as a single arm dumbell row but instead of resting on a flat bench, you rest on a 45 deg bench with the resistance pulling from a 45 deg angle (instead of 90 deg down gravity with DB)
* i suck on the grip. my grip goes out near the 10th rep using 160lb (full stack is 200). these are controlled rows with top/bottom holds too.
* so i don't look like a turtle too much with a very big back, i do sets of x20 BW dips. thats all the chest i'm going to get. can't have too much back, but still need some form of muscle balance. lol

-------------------------------------------------------------------------------------

Wed - 5:30pm
Aug 8, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated 45 Deg sled Straight knee gastrocs- plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 16,16,16,16
Title: Re: Kingfush
Post by: Kingfish on August 09, 2012, 08:59:24 am
Thur - 4:30am
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* that x16 on the seated calf raise must be a one-time fluke. i had no idea how i got pass 10 reps with the holds on that one because i'm barely getting the 10th rep holds this time. must have been the 16x4 gastroc work on the previous workout.

---------------------------------------------------------------------------------------------------

Thur - 4:30pm
Aug 9, 2012

Week 12 of 12 Day 1
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,10,10

* solues work got easy again but decided to keep it at 10reps to get convincingly recovered. will go 12-16reps next time, 4 sets.

---------------------------------------------------------------------------------------------------

Form Check - new shoes. nike romaleos volt - olympic 2012 release

this is my top set of 405. just realized it can be 135-225-315 because the vid is too flat. don't care.
no time to edit. suck it up and watch the whole thing. there is a single rep squat there somewhere.

http://www.youtube.com/watch?v=m7gI2-usvio

vid also of my back routine - standing single arm low cable row. this +  curl bar head supported rows at home. the more back the better.

standing single arm low cable row

http://www.youtube.com/watch?v=cG77OBX-xRw
Title: Re: Kingfush
Post by: Raptor on August 09, 2012, 10:32:02 am
I also started to do one-arm cable rows but seated.
Title: Re: Kingfush
Post by: fast does lie on August 09, 2012, 09:59:29 pm
your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.
Title: Re: Kingfush
Post by: Kingfish on August 09, 2012, 11:57:24 pm
your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

(http://i14.photobucket.com/albums/a307/robertodimaano/romaleosvolt-3.jpg)

I also started to do one-arm cable rows but seated.

the stabilizing effect of the non-pulling arm allows you to use weights that will give the back muscles some decent resistance.
Title: Re: Kingfush
Post by: scoobychau on August 10, 2012, 05:45:15 am

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

(http://i14.photobucket.com/albums/a307/robertodimaano/romaleosvolt-3.jpg)


That Nike is exoticly nice, where did u get them? must be expensive eh
Title: Re: Kingfush
Post by: Kingfish on August 10, 2012, 06:13:31 am
That Nike is exoticly nice, where did u get them? must be expensive eh

thanks. i got mine shipped from roguefitness.com for $189.
Title: Re: Kingfush
Post by: Kingfish on August 10, 2012, 09:16:22 pm
Fri - 4:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 30,30

* will only lift 1x today due to work schedule. soleus getting strong again. will bring lifting gear to work just in case i have some time before mid-night lunch. probably skip it today.
* will log the BW dips just to make sure i don't over do it again and break something like a few months back (may 2012) - some small right inner pectoral muscle got strained because i did a full ROM with a bit of speed IMO while i was still cold + the repetitiveness of 30x2 most of the time.
* my one hand standing low cable row is now at 160lb x10. +40 more and i'll max the stack. probably just go for reps on this one while going heavier on my head supported curl bar rows. grip still sucks but don't want to use the straps. can't have too much forearms too - i do my curl bar rows with an open thumb for more forearms. sometimes, i do the warmups with partially opened grip. those really get my forearms boss.

---------------------------------------------------------------------------------------

Fri - 11:30pm
Aug 10, 2012

Week 12 of 12 Day 2
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 10,10,16,16

BW Dips
- 20,20

* no sleep, no strong diet. 385 was easy. lost interest in the 405 after the standing with the weight part did not feel solid. not enough stomach mass to keep everything solid. too empty but can't eat too much post workout today because of possible food induced sleep when im about to start work.
Title: Re: Kingfush
Post by: ruso15 on August 10, 2012, 10:22:38 pm
How have you dealed with the eggs on your spine produced by squating?
Title: Re: Kingfush
Post by: Kingfish on August 11, 2012, 06:29:49 pm
How have you dealed with the eggs on your spine produced by squating?

 :uhhhfacepalm:

even with a compression shirt + sweats on, the knurling on the bar will always leave a mark on my back. i'm filing the thing and applying some moisturizers. helps a bit but the only way to really take it out is to stop squatting too frequently - not going to happen.

Sat - 2:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1] 14mins total

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 12,12,16,16

BW Dips
- 30,20

* strong again after some sleep from 8:30-1:30pm, not the best sleep but worked. diet still a bit lagging but about to change now with this strong post workout meal.
* will now get fancy with the solues work. will start to waveload between 4|5 plates to really get good top ROM contractions/holds with the lighter weight. use the top heavy set to potentiate..etc.. the works.

-------------------------------------------------------------------------------------------------

Sat - 8:00pm
Aug 12, 2012

Week 12 of 12 Day 3
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,+1]
- 345x4


Daily Calf work Gastrocs- 45 Deg Leg Press paused reps top/bottom holds
- 8x45lb x10
- 10x45lb x10
- 12x45lb 10,10,10,10

Daily BW Dips
- 20

* some gpp work with the leg press calf work. will mix it up a bit. might need more gastrocs now since the solues got plenty of work already.
* squat top set at 385. did not feel very strong. got my 405 this morning so that took care of it for today. did a back of 345x4 just to see if i still got some form of endurance in my legs. no problems with the 345s. felt light on the back and legs but at paused rep 4, i can tell that the lowerback starts to get challenged to maintain my upright torso.
Title: Re: Kingfush
Post by: Kingfish on August 12, 2012, 12:40:20 pm
Sun - 8:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|10

BW Dips
- 30,20

* that straight knee gastrocs calf work seems like a good idea yesterday but it killed my lower quads even just as stabilizers. i got good sleep and everything else but i only made it to 385. now i have another 8-10hrs to get my act together and get 405 later.
* waveloaded the 4th set of soleus work and it felt great. after 16 reps of 5x45lb, took 1 plate out and did another 10 reps. load felt like air.
* i will just go with what worked for my calfs all these past few weeks - moderate/heavy bent knee soleus work + high rep BWx40 reps standing calf raises at home, multi reps. that combo should work for now while maintaining my 2x/day daily calf work.
* i like these heavy/light combos.. i have a bunch of them.
- high rep cable rows.heavy curl bar head supported rows + 20-30BW dips
- heavy full squats + light goodmornings.backextensions.GHR whichever feels good at the time

----------------------------------------------------------------------------------------


Sun - 4:00am
Aug 12, 2012

Week 12 of 12 Day 4
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16 (waveloaded on last set)

BW Dips
- 30,20

* feels good when things go as planned. got 405x1. not the easiest but with a convincing hold at the bottom ROM. BW ~ 166-168lb midday.
* my standing low cable single arm rows are now stuck at 180lb because of grip strength. can't go past 6-8reps. 10 possible if i tie myself to the cable but as planned - can't have too much forearms either so i'll suck it up and build this thing too.



Title: Re: Kingfush
Post by: LBSS on August 13, 2012, 11:29:37 am
bit late but by god that 405x1 is a sexy squat.
Title: Re: Kingfush
Post by: Kingfish on August 13, 2012, 12:41:15 pm
bit late but by god that 405x1 is a sexy squat.

its all in the shoes.  :headbang:

Mon - 8:00am
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* not bad for a morning lift. will log the rows too just to track fatigue in that movement since i do it repetitively now with the dips.

-----------------------------------------------------------------------------------------

Mon - 5:00pm
Aug 13, 2012

Week 12 of 12 Day 5
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus- plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 30,20

Daily Standing One-Arm Low Cable Row - paused reps top/bottom holds
- 140lb x10
- 160lb x10

* mirror image of morning lift. was a little stronger but too much sun/heat made it a bit uncomfortable to lift. dips/rows were easy. could have done 30x2 on dips but will keep reps in moderation.

Title: Re: Kingfush
Post by: T0ddday on August 14, 2012, 09:00:43 am
your knees way in front of your toes, isn't that terrible for the knees?  for me, that would make my knee quite sore/painful after lifting.

yes. it puts a lot of stress to the knees. with proper adaptation by using sensible load on the bar (+rest +food.. etc), you will make the muscles surrounding the kness a lot stronger in response to the exercise. thats how you get stronger and not get broken.

Do you do any direct hamstring work for assistance/prevention of jumpers knee?  Or do you feel just pause squatting is protective enough?
Title: Re: Kingfush
Post by: Kingfish on August 14, 2012, 12:07:14 pm
Do you do any direct hamstring work for assistance/prevention of jumpers knee?  Or do you feel just pause squatting is protective enough?

goodmornings|GHR|backextensions - light-moderate weight, higher reps to complement the full squats.


Tue - 7:00am
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 30,20

Daily Back Work - DB Rows
- 45lb x10

* legs were strong on the squats, got full hold on the bottom but midway up, upperback did not hold strong. completed the rep but was not happy with the form. last time i felt like this was on 430-440lbs.. not 405. sucks to be twig weak.
* used company gym so i had to make do with what it has.. gastrocs with straight leg 45 deg sled and a set of DB rows for the back. just enough reps to get blood going in there - after an ugly squat rep, i don't feel like beating it up some more.

------------------------------------------------------------------

Tue - 5:00pm
Aug 14, 2012

Week 12 of 12 Day 6
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6

* lower back still a bit stiff. not from the workout.. realized that before my morning lift, i was a bit out of shape when i woke up in bed. a miss-placed pillow incident. did not stop me from getting a convincing 405x1 this afternoon. nice. more time to recovery now.
* soleus calf work will be on maintenance at 5x45 x16 reps for a few more weeks. need some form of recovery workouts before i go for 6 plates next cycle.
* i'm beginning to feel how a the donkey type 45 deg sled really hits the gastrocs.. it puts the hamstrings in a flex position and really forces the gastrocs to fire - at leats thats how it felt.
Title: Re: Kingfush
Post by: Kingfish on August 15, 2012, 12:02:47 pm
Wed - 7:00am
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb x10

* all healthy again. no more strain on the lower back. next time pillow falls off bed.. don't be too lazy and pick it up. it will screw you up even in very little ways. lol
* dips getting very easy so fast. i was able to do 10+ reps with 2x45lb loaded dips years ago.
* this afternoon will be a little different if i wake up strong. will start to add 345 (75%RM) as a back off set. work week (wed-sat) night is coming so i might not be able to lift 2x/day easily.  

-------------------------------------------------------------------

Wed - 4:00Pm
Aug 15, 2012

Week 12 of 12 Day 7
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 16,16,16,16|16

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x6
- 200lb x4

* felt really good with the single arm cable rows. my supporting arm and pulling arm felt really connected. pulling with one arm and really feeling the weight  on the extended supporting arm.
* no support pins again on the squats. did not bother.
Title: Re: Kingfush
Post by: Kingfish on August 16, 2012, 06:12:39 am
Thur - 2:00am
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5|4 x45lb 12|16, 12|16

Daily BW Dips
- saved for PM workout

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10

* no sleep between this lift and the previous. no strong meal too due to work. just enough post workout food a while ago to not get hungry but no serious protein overload to avoid food induced sleepyness at work. sucks. 405 was heavy again. add the fatigue of the 180-200lb cable rows too.
* skipped the dips to save time. did the waveloaded calf raises too. i did the lift at lunch break so i had to be quick with this.  the 160lb cable rows felt good. i just did not have enough total body recovery to pause rep 405x1 at this time. will do it later.
* called this last 2 week routine - squats leading to my 1 year marathon finish line. will rep 345s (75%RM) most likely as backup after that. i've been planning that for a while but just did not believe i can recover from it on a daily basis.

-----------------------------------------------------------------

Thur - 4:00pm
Aug 16, 2012

Week  1 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb x16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* its about time for some form of deload anyway.. sucks. not enough sleep and food. 385 was strong but the 405 would be very heavy at this workday workout. at least my dips and rows are still improving.
* non-405 could also be from the waveloaded calf raises i did the previous workout.. those are 12+16 continuous reps with 5|4 plates. i felt the calves a bit tight but i feel this most of the time of i didn't make anything of it. 
Title: Re: Kingfush
Post by: Kingfish on August 17, 2012, 11:32:47 pm
Fri - 6:30am
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 6x45lb x10
- 8x45lb 20,20,20,20

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 60lb x10
- 70lb x10 (max weight)

* squat still sucks. lack of complete sleep. no amount of high protein diet is going to get me strong with this kind of recovery. a straight 4-5hrs sleep withth good food is always a sure 405. if i lack on either one, its not going to happen.
* used the company gym so i had to do my rows on a cable xover machine.. fancy but it did the job. if i get my back stronger, this machine is not going to cut it on low rep/high weight loading, as i am already maxd out on the resistance. i can aim for 16-20reps + waveloaded to -20/-40lb..and rep another 12-16.. that makes this machine still usefull in the long run

----------------------------------------------------------------

Fri - 11:30pm
Aug 17, 2012

Week  1 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Soleus - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 55lb x10
- 75lb 10,10 (max weight)

Daily BW Dips
- 40,20

* got a decent afternoon nap. that took care of the recovery part. skipped the waveloaded calf work as those tire me out. sticked to regular high rep sets.. blasted last set to 20reps.
* used the freemotion cable xover machine again because it felt smoother than the other cable machine. its also about time i took it a bit light/easy on the rows.
Title: Re: Kingfush
Post by: Kingfish on August 18, 2012, 12:39:30 pm
Sat - 7:30am
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,16,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - Freemotion Cable Xover machine
- 65lb x10
- 75lb 10,10 (max weight)

* i got it going again on the squats after 3 consecutive 385s, including 1 day without even getting my 405. felt bad but can't expect too much if i don't give myself enough sleep/food.
* its been already a few weeks of doing these cable rows and for some reason, the movement still feels awkward. i might need to get my cadence a little faster to make the movement feel more natural.. like a chin-up.

-----------------------------------------------------------------

Sat - 4:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated Gastrocs 45 Deg donkey sled - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,16,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10

* legs were strong in the paused squats but at 405 midway up, i can feel my mid-upper back giving in a bit. might be getting too much fatigue from the rows.
* 3rd set of soleus got to 20reps also.
* played a bit with the tempo of the rows. paused reps every 2 reps now. IMO, i did a lot of paused reps/holds as GPP already. time to rock the reps. felt good.. saved the forearms some beating this way as the set finished a lot faster.
Title: Re: Kingfush
Post by: Kingfish on August 19, 2012, 09:58:15 pm
Sun - 5:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20,20

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* too much sleep after work + ~25hrs after the last workout. form is not very smooth. 385 was strict but did not feel smooth enough to really get the explosive concentric. stopped at 385. will lift again in a few hours.

----------------------------------------------------------------

Sun - 11:00pm
Aug 18, 2012

Week  1 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb 16,20,20
- 5x45lb +25lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not recovered enough for the paused 405. the 13hr x4 night work week did some damage. i pushed myself too much anyway expecting to lift 2x / day on a work night.


Title: Re: Kingfush
Post by: fast does lie on August 20, 2012, 01:57:14 am
lol 25 hrs of sleep?  that's a hibernation!
Title: Re: Kingfush
Post by: vag on August 20, 2012, 05:18:17 am
lol 25 hrs of sleep?  that's a hibernation!

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.
Title: Re: Kingfush
Post by: Kingfish on August 20, 2012, 06:00:13 am
lol 25 hrs of sleep?  that's a hibernation!

* too much sleep after work + ~25hrs after the last workout.

That is : too much sleep AND(+) about(~) 25 hours after the last workout.
Stating 2 different facts that combined they negatively affected his session.

thank you.

and for me, too much sleep is ~5hrs. usual is 3.5-4.5hr 2x per day + some naps here and there.

Mon - 8:00am
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x10
- 5x45lb+25lb 10,10,10
- 5x45lb+35lb x10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 160lb 10,10

* still not very strong for the 405. 385 was still not very easy. needed a very explosive 385 before i go 405s.
* calf work now at 5x45lb + 1x35lb. will use 6x45lb soon and stay in the 8-10reps until i get to 16-20reps with that again.

----------------------------------------------------------------

Mon - 4:30pm
Aug 20, 2012

Week  1 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x10
- 5x45lb+35lb 10,10,10
- 6x45lb x8

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
- skipped. gym to busy.

* recovered now for the 405s again. calf work still improving and last measurement this morning - a little over 16" now.
Title: Re: Kingfush
Post by: Kingfish on August 21, 2012, 11:49:14 am
Tue - 7:00am
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 80lb x10
- 100lb x10
- 140lb x4

* not very strong this morning. could have gotten better diet. wet BW ~ 168. i need to maintain a wet BW of 170ish. being too dry is tiring.

----------------------------------------------------------------

Tue - 4:30pm
Aug 21, 2012

Week  1 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
Low pulley
- 160lb x10
- 180lb x10
Mid pulley (getting a feel of the movement - for variety)
- 140lb x10

* back to strong again. feeling good too with the rows. getting to decent weights with higher reps without taxing the lowerback. bracing with the non-pulling hand + the leading leg make this work.
* BW at 168ish. will aim for some caloric surplus and get myself to 170dry/174wet. that way, 200kg is within reach.
Title: Re: Kingfush
Post by: Kingfish on August 22, 2012, 12:06:51 pm
Wed - 7:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x10
- 200lb 4,4

* will lower the reps now with the rows, add more sets and focus on higher tonnage. starting it slowing.

-----------------------------------------------------------------

Wed - 4:30am
Aug 22, 2012

Week  1 of 2 Day 7 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,10

Daily Back Work - Standing One-Arm Cable Rows
- 160lb x10
- 180lb x4
- 200lb 2,4,4

* start of work night today. wed-fri nights for a short week this week. i was my usual strong today for my high 160s BW. 405x1 without the safety pins again for some motivation.

Title: Re: Kingfush
Post by: Kingfish on August 23, 2012, 12:34:02 pm
Thur - 8:00am
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 140lb x10
- 160lb 10,10

* no sleep between this and yesterday's 4:30pm workout. not feeling weak, but definitely in need of some good sleep. 385 was not heavy and went up surprisingly explosive. could have gotten 405. no point in pushing too much without any good recovery. my diet was strong lately. added more eggs. 10+ eggs per day again. did this workout after my 13hr work night to make sure i don't lift later this afternoon with very fresh legs but no coordination.

----------------------------------------------------------------

Thur - 4:30pm
Aug 23, 2012

Week  2 of 2 Day 1 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows - adjusted for pulley system
- 70lb x10
- 75lb x10
- 60lb 16,16
- 75lb x10

* paused 405 was explosive but midway up, my mid/upperback was not very solid. fatigue from lack of complete sleep / change of sleep pattern is setting in again. no amount of good diet is alone is going to offset that. no need to over stimulant.. il just cruise in these next 1-2 days.
* rows still feeling good. i like the way my back just feels wrecked afterwards. i can feel all the spasms in there. mid to high reps / 10-20 reps feels perfect.
Title: Re: Kingfush
Post by: Kingfish on August 24, 2012, 06:18:35 am
going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee :wowthatwasnutswtf:

Fri - 8:00am
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
Skipped

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 10,10,10

* felt strong again even with lack of sleep.. and now, no solid food. damn. i might hit a wall somewhere.. 405 was again doable but decided to save it for the afternoon workout after i get some sleep. been awake for 17 hrs already at the start of this mornings 8am workout.
* all row weights using the cable resistance is now adjusted for the pulleys.. the effective resistance i'm maxd at today with the xover machine is 75lbs. the other one with the max 200lb is 100lb effective.

----------------------------------------------------------------

Fri - 4:00pm
Aug 24, 2012

Week  2 of 2 Day 2 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 16,16,8

* not surprised that the 385 felt heavier than usual. no plans of doing 405 anyway. caloric deficit from the last 3 meals ~200-400kcal against my usual 700-800ish.. will all equalize and overshoot in a few hours... can't wait.
* back work still doing well. aiming for 40 total reps per workout.
Title: Re: Kingfush
Post by: entropy on August 24, 2012, 06:34:01 am
going out to espetus for an all-you-can eat brazillian buffet again. started fasting for it, ~ 3 meals leading to the dinner. no solid food.. just casein shakes and some preworkout caffeines. will consume ~ 80oz+ top sirlion / lamp waveloaded style again. weee :wowthatwasnutswtf:

Sounds amazing. Enjoy that bro!
Title: Re: Kingfush
Post by: Kingfish on August 25, 2012, 09:42:53 pm
^ fasting was worth it. can post pics but it looks more like a feeding than dining because its just a combo of pinkish meat in my plate. no vegetables..just 3/4 plate full of top sirloin and the 1/4 with leg of lamb. repeat 6x.. win

here it is..
(http://i14.photobucket.com/albums/a307/robertodimaano/photo52.jpg)

Sat - 4:00pm
Aug 25, 2012

Week  2 of 2 Day 3 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
- 75lb 8,8,8,
- 80lb 8,8
- 90lb x4
- 100lb x2

* 3 straight nights of only 4.5-5.5 hr sleep. even my 300g + of protein did not make that much of a difference. 385 was it for today. will definitely get better sleep now and back to 405 tmrw.
* did high sets of back work because i was doing them alternating with the calf raise sets.
Title: Re: Kingfush
Post by: Kingfish on August 26, 2012, 01:25:47 pm
Sun - 8:00am
Aug 26, 2012

Week  2 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb x2

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
- 80lb 8,8
- 90lb x8
- 100lb 8,8

* feeling a bit stronger but still haven't completely recovered from the sleep deprived workweek. calf raises were getting easier even at 6 plates. max on machine is 8plates. will aim for it. tried 6 plates +25lb after the 10x4sets and the +25 felt like a ton. lol
* daily back work also improving. might use straps at some point so i can continue with the reps after my grip gives out.

-----------------------------------------------------------------------

Sun - 5:00pm
Aug 26, 2012

Week  2 of 2 Day 4 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 4x45lb x8
- 5x45lb x8
- 6x45lb 10,10,10,10
- 6x45lb +25lb 2,1

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 90lb x8
- 100lb 8,8
Low Pull
- 75lb 10,20

* getting stronger but not there yet. 385x1 for today again. 4th weak lift. after this 1-year daily squat finishes at the 31st, i have a good idea how to maintain yet get a higher peak.. il go 225-275-315-345-365-385 on maintenance, 365 max on sleep deprived days.. and overshoot 1-2x/weel with 425-440.. that should work. il go a couple of days at 385s just to get rid of some fatigue i accumulated.
* did the 6x45lb +25lb again and at the 2nd cluster.. after first rep.. the machine appears to be stuck.. lol. i did not move up at all from the resting spot. tells me that a 8x45lb goal is probably a very long term one.


16" now..can't get too much calves :headbang:
(http://i14.photobucket.com/albums/a307/robertodimaano/photo55.jpg)
 
Title: Re: Kingfush
Post by: MattA on August 26, 2012, 03:24:14 pm
you are one vascular mofo, nice job.
Title: Re: Kingfush
Post by: Kingfish on August 27, 2012, 11:56:21 am
you are one vascular mofo, nice job.

thanks man. blood pipes really get boss after 10x4sets of heavy calf work.

Mon - 7:00am
Aug 27, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10,10,10,10
Mid Pull
- 100lb x10

* should be completely recovered this afternoon. i was already feeling normal this morning but will wait it out until later to make sure i don't push too much too soon. 385 was easy.
* outer part of feet strained a bit from attempting that 6plates +25lb and it not moving.. not broken enough to stop me from doing calf raises today.. but definitely telling me not to go add 25lb yet.

----------------------------------------------------------------

Mon - 4:30pm
Aug 27, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb x10

* back to 405 top single. it was a routine lift. took it easy on the other exercises. mid back starting to feel annoyingly sore, specially the rear delts. my outer foot is also getting beat. might as well cut the set on the dips but those are not giving me any trouble.

3 days to go and i will finish what i started last aug 31, 2011..  :headbang:
Title: Re: Kingfush
Post by: Kingfish on August 28, 2012, 11:57:56 am
2 days to go and i will finish what i started last aug 30, 2011..

Tue - 7:00am
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Seated - plate loaded paused reps top/bottom holds
- 5x45lb x8
- 6x45lb 10,10,10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb x10
Mid Pull
- 100lb 10,10

* did not have a convincing 385x1 concentric coming from the full pause. would probably get 405 with a lot more effort than usual. saved it for later.
* outside area of upper feet really getting beat from the calf raises. no pain in walking or during the exercise, but i can feel the ligaments connecting to the small toes are strained a bit.

-------------------------------------------------------

Tue - 4:30pm
Aug 28, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise - Smith Machine - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 50

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 75lb 10,10
Mid Pull
- 100lb 10,10

* used straps on the 2nd set of 100lb rows. i was really emphasizing the holds at max ROMs as my grip is not an issue anymore. my shoulders/back is not going to be comfortable later.
* skipped the seated calf raises - foot is getting beat. used the smith machine and it appears to be a good alternative. 405 10x4sets as GPP for the gastrocs in that exercise is a good weight. did not have any problems pausing at the top and bottom ROM. could have gone 16-20reps with 405.. stopped at 405x10 for now until i get adapted to it. will skip seated calf raise until the strain in my feet have healed.
Title: Re: Kingfush
Post by: Raptor on August 28, 2012, 12:41:19 pm
Daily BW Dips
- 40,20

You actually do a set of 40 dips?
Title: Re: Kingfush
Post by: fast does lie on August 28, 2012, 02:00:33 pm
Daily BW Dips
- 40,20

You actually do a set of 40 dips?

hahaha
Title: Re: Kingfush
Post by: Kingfish on August 28, 2012, 10:14:36 pm
Daily BW Dips
- 40,20

You actually do a set of 40 dips?

i did 50BW Dips this afternoon to see what rep do i start to feel some decent resistance. 30-40rep is a good time to stop so i can continue doing 100total reps a day and not feel tired.

if you can't do a decent amount of BW dips.. you need to step up your GPP.. these are basic compound movements any healthy person should be able to do well with a few weeks of practice.



Title: Re: Kingfush
Post by: Raptor on August 29, 2012, 03:02:03 am
Yeah but what do 40 reps of that per set do for you? That's the question. Sure it's an expression of your strength levels etc, but as a training effect... why would you do it?
Title: Re: Kingfush
Post by: Kingfish on August 29, 2012, 12:24:55 pm
1 days to go and i will finish what i started last aug 30, 2011..

Wed - 7:00am
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- 40,20 (doing dips for muscle balance.. its my only upperbody push at this time)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10,10,10

* did not get as much sleep as i wanted. was not weak but did not have it to push for an easy 405x1. il make it but il hate myself for using too much effort.
* skipped the low rows and just went all mid pulls with straps. back/shoulders surprisingly did not get very sore so i blasted it again.
* calf raises with 405s feeling good. i can hit top ROM smoother today. a few more days with this and ill go 20reps with the same weight.

----------------------------------------------------------------

Wed - 4:30pm
Aug 29, 2012

Week  2 of 2 Day 5 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385,405+1]

Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 20,20,20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* legs were strong on the 405. very explosive from the pause, but the mid-upperback did not hold its own. must be the multiple rows i've been doing with 100lb - which not very light too. made the top pause rep harder than it really is.
* BW dips now tiring a bit. will reduce reps.
* smith calf raises with 405x20 did not give me too much trouble. i prefer the full stretch using the 45deg donkey sled but the load on that little thing is not cutting it (8x45lbmax). i need to spend more time with the smith calf raises so that i get to really drill down the form. feels like i can still get some more ROM at the top.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 01:24:41 pm
Completed 1 Year Daily Squats - Started Aug 30,2011 - Aug 30,2012 :headbang:

Thur - 8:30am
Aug 30, 2012

Week  2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 315lb x10
- 405lb 10,10,10,10

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb x10

* i will complete todays 1 year daily squat with a 405x1 later. the 385x1 this morning was easier than normal and any other day, i would have gone 405 after an explosive concentric like this. want to make sure i get the rep so skipped for the afternoon.
* the 405x20 calf raises got a lot more comfortable. pointing my toes very slightly outwards gave me a lot better ROM. i might need to add more weight sooner. 495 is doable. i can feel some calf muscle behind the knees getting sort of bloated too - something i didn't feel while using the seated calf raise.

----------------------------------------------------------------

Thur - 4:30am
Aug 30, 2012

Week  2 of 2 Day 6 - Completing the 1 Year Daily Squat
Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Smith - paused reps top/bottom holds
- 405lb x20
- 495lb 10,10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* as LBSS observed, yesterday was my 1 year completion date anyway.. damn i messed it up today. my legs were very strong but apparently, those high rep heavy smith machine calf raises are tiring my torso stabilizing muscles. i exploded up to 1/2 way up on the 405 paused rep and then the ugly happened - my midback ran out of juice.. it bent and i had no choice but to go back down.. not worth fighting for a non-PR weight anyway.. sucks.
* smith calf raises now at 495x10. 495x20 is not looking impossible as the x10 were still not very heavy. 585x10 seems like a good goal.


Title: Re: Kingfush
Post by: LBSS on August 30, 2012, 01:43:07 pm
not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 01:58:24 pm
not to nitpick, but you completed the year yesterday.

seriously, though, amazing work.

 :wowthatwasnutswtf:

lol.. thanks man

FYI - i did not take anything other than creatine, whey and lots of caffeine.. my BP is too low anyway to be asked if i take PEDs/AAS.

yes, there are better training routines to progress in the squat. i did this very high frequency squat (lifted at least 1x/day, average 2x and also spent days doing 3-4x /day using an average of 385-405-425s) because it made lifting a high percentage of my BW easier. i did not fail a single paused rep of 2.25BW. once you have the muscle mass, the skill of lifting heavy needs a lot of practice.. something that worked well using this daily thing.

all these daily lifts were using a pause rep. muscles recover a lot faster than ligaments. i did daily lifting on a non-pause style at one point and had to deload quickly due to the wear and tear. also goes to show how "tiring" jump training is.. doing too much jumps will get you injured easily.

i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 



Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 02:03:54 pm
Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf
Title: Re: Kingfush
Post by: Kingfish on August 30, 2012, 02:06:45 pm
Wait... you just completed a year of daily squatting?

It was like yesterday when you said you were starting this journey... it couldn't have passed this quickly wtf

i already did 1 year of squatting before you make up your mind to low or high bar.. :P
Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 02:14:04 pm
Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)
Title: Re: Kingfush
Post by: LBSS on August 30, 2012, 04:13:00 pm
Haha, right.

And did this year help you? What was the point of this? (strength increase, strength maintenance while cutting down fat/bodyweight etc)



i did not improve on the weight on the bar.. in fact, i was already in the repeatable 425-435 with 440-445 peak paused reps last year. the progress i made was being withing the 400s while leaning out to a peak 166 dry weight, averaging 168-170, 172-174wet weight. 




Title: Re: Kingfush
Post by: Raptor on August 30, 2012, 04:20:52 pm
Quotes are nonsensical they have nothing to do with this bullshit.


So let me get this straight... relatively speaking (max strength/bodyweight), what exactly happened?

You said you were doing 445 max last year at what weight?  And you're at ~400 at 170 now?
Title: Re: Kingfush
Post by: Kingfish on September 01, 2012, 12:57:46 am
Fri - 9:30am
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back was jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 5x45lb x10
- 6x45lb x10
- 7x45lb x10
- 8x45lb x10

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x10
Mid Pull
- 100lb x10

* not doing these heavy 495x10 calf raises on the smith with these much volume. will use the leg press on heavy volume sets for the calf from now. will use smith once in a while to prime the back muscles using 495s but definitely with a lot less volume. the 385x1 i attempted this morning felt very easy while i was pushing it up from the concentric pause, but midway up - i had to dump the bar.

----------------------------------------------------------------

Fri - 5:00pm
Aug 31, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1]

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x10
- 7x45lb 20,20,20,20

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- skipped

* back felt a lot better but still tight. legs were already 405+ strong but can't do anything heavier at this time.
* calfs feeling bloated and big right now. rows also feeling good. i like the strap.


Title: Re: Kingfush
Post by: Kingfish on September 01, 2012, 02:20:40 pm
Sat - 9:00am
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- skipped

* back still not recovered from the heavy 495s i overdid a few days back. leg press calf raises feeling more comfortable. will go x20 reps also on the rows at some point soon.
* dips were strong and had to keep it at x40 rep max. don't want to get too much chest. just doing these for some form of muscle balance with all the pulling i've been doing with the rows. prefer to just get the triceps involved by trying to stay as vertical as i can on each rep.

----------------------------------------------------------------

Sat - 4:00pm
Sept 1, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
[225,275,315+2][365,385+1] (back still jello from the 495x10s smith calf raises)

Week 1 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20
- 6x45lb x10 (trying to see if top ROM on the 7x45lb is not maxd.. its maxd)

Daily BW Dips
- skipped

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- skipped

* back recovery doing better. still not there at 405x1. calf raises doing well. only way to really get a good squeeze and feel that i'm getting to the maxd top ROM is to do them BW with x50 reps. did BWs at the end of workout. might consider doing a burnout x50 BW after the heavy leg press calf raises.
Title: Re: Kingfush
Post by: Raptor on September 01, 2012, 03:35:35 pm
I'm having balance issues when doing barbell calf raises ... it's pretty hard to really focus on squeezing with the calves when you need to balance badly - and I am wondering - how well do the leg press calf raises work for you vs. barbell calf raises? Do you have better rom or bigger fatigue etc?

Because I think of incorporating them into my program too if you're satisfied with them.
Title: Re: Kingfush
Post by: Kingfish on September 02, 2012, 09:30:52 pm
Sun - 4:00pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][345,365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* goal til end of year is to get 200kg again.. thats 440@170BW. 2.6BW paused rep. its not a PR goal..just something id like to get back too. something along the lines of lance's reply. will not 'squat' daily.. lowerback is now all right.
* i noticed from my 440-445lb paused reps squat vid that the full depth is not really there, compared to how i really do a strict pause right now.. if i get the same strict full squat pause even with the same 440lb, its still a big progress as i am able to use really strict form on max weight.

------------------------------------------------------------------

Sun - 10:30pm
Sept 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
- 6x45lb x20
- 7x45lb 20,20

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- skipped
Mid Pull
- 100lb 10,10

* took me longer to load and setup the rack than to do my 7-rep dynamic warm-up. will go caloric excess this dinner.
* i ate bear also. bear. black bear. lolz. co-worker brought some from a hunting trip (self defense thing he said).
Title: Re: Kingfush
Post by: Kingfish on September 03, 2012, 12:04:06 pm
Mon - 7:30am
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb 20,20

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb 10,10
Mid Pull
- 100lb x0

* felt very strong this morning. must be the bear. will get some good sleep time, lift heavier later and go grill some steak. or more bear.
* the bottom of my feet is getting really beat with the calf work. i really have to focus on pushing evenly. IMO - i overdo and look for highest top ROM by forcing my outer feet to really tip-toe.. 10+ reps with 7x45lb leg press might be too heavy for a small ligament somewhere in there - right below the pinky toe.
* noticed also that i subconsciously shifted my grip on the rows (w/ straps) to an open/thumbless grip. makes the pulling more comfortable. palms face down at bottom ROM, and points to my face on top ROM. form took care of itself by sheer repetition.. my back is looking overdeveloped compared to my chest... not bad at all.


-------------------------------------------------------------------

Mon - 4:30pm
Sept 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Week 2 Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Mid Rep Heavy
- 5x45lb x20
- 6x45lb x20
- 7x45lb 20,20

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb 40,40,40,40
 
Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* changed my mind. will stop at 385 (not 365) on very light squat day . i've never gotten pinned by 385 anyway so thats a good weight to use. ~85%RM. will add 345 in the ramping too. read somewhere also that at 85%RM, most muscle fibers are already recruited anyway.
* since i'm not having much fun at the squat when there is no 400+, decided to focus on calfs instead. i can't get max top ROM on the leg press without straining my feet - decided to use the smith again but with a lot less load. 225s feels ok for x40rep. will build it from there.




Title: Re: Kingfush
Post by: Raptor on September 03, 2012, 02:28:54 pm
How is bear meat? I was told by someone you can't really compare real hunt meat with what you normally get from the store...
Title: Re: Kingfush
Post by: Kingfish on September 04, 2012, 12:05:40 pm
Tue - 7:30am
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* calfs are taking a lot of punishment but still not getting fatigued to the point of deloading. i'm a lot more careful twisting/rounding my lowerback on the smith machine more than anything. that machine will break you if you are careless or use lousy form.

-------------------------------------------------------------------

Tue - 4:30pm
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Heavy + Rep Set
[225,275,315+2][365,385,405+1]
- 315 x20 (clustered +4+3+2+1, x2)

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Rest
- 5x45lb x0

Daily BW Dips
Rest
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* slowly adapting to squat volume work. 70%RM ~ 315lb felt like a good starting point. not too heavy for the lowerback. clustered the reps to make sure i don't overexert. i'm also thinking about doing more lowerback/hamstring work while i rest the squats. that will make sure i really don't do too heavy singles on rest days. 225-275-315 might also be enough for coordination work while i add more lowerback work. it might also be as heavy as i can get when i beat the lowerback.
* smith calf raises felt better by really holding the bar and pinning it to by back to make sure i am one with it.. the movement is just too easy to screw up - also, the smith 24hr has is not straight vertical.. tilts a bit.
Title: Re: Kingfush
Post by: Kingfish on September 05, 2012, 01:16:44 pm
Wed - 8:00am
Sept 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 |4|2|4|

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Very High Rep Light
- 225lb 100,100 (clusters of 20, secs rest to reset foot)

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- 40,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* since my foot is starting to feel strained again from the same spot doing 315 smith calf raises, i lowered the weight to 225s and did more reps. i was stopping for a few seconds just to reset my feet and shake it out a bit.

--------------------------------------------------

Did not really plan on skipping an afternoon workout.. But legs and glutes are beat from the higher rep paused squats with 315s. Surprisingly, calves are still all right and can probably take a few more 100reps..



Title: Re: Kingfush
Post by: Kingfish on September 07, 2012, 12:04:16 am
Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10
Title: Re: Kingfush
Post by: Kingfish on September 07, 2012, 11:16:27 pm
Fri - 5:30pm
Sept 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +3 +2 +3 +2 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x20
- 315lb x40 | 225lb x40 x2 waveload

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 40

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb 16 (maxd on other machine.. no 100lb available)

* felt like i could do 405-425 without much effort today on the paused squats. recovery is very strong today even for a work night. i was really planning on stopping at 365 but it just felt too light. same with 385s. but it usually gets exponentially harder at near 400s so i stopped at 385 (2.25BW)
Title: Re: Kingfush
Post by: Kingfish on September 08, 2012, 05:24:51 pm
Sat - 11:30am
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +4+2+4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x10 | 315lb x40 x2 waveloaded
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* sleep deprived from work- slept 8am-10:30am this morning after waking up yesterday 5pm and going to gym/work. not enough fatigue to make the 365 a heavy lift. it was still easy. 385 went up explosively also. the effects of the higher 315 reps must have made my form more efficient. i can tell that my torso stays more upright and im definitely using my quads a lot more to explode from the bottom pause.

------------------------------------------------------------------

Sat - 10:00pm
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Moderate Heavy / High Reps
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 20,10 (narrow shoulder width to emphasize triceps)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* had some spinach wrapped grilled chicken burrito/black beans/no creams or cheese - at mission for post workout and it gave me too much energy.. had to lift something after a good post lunch nap. i respond well to carb cycling IMO. 
* squat rest day so i stopped again at 385. the 315 is not cutting it anymore. did 345 ~75%RM for some reps.
* the smith calf raises is still going strong. saved my foot the beating and did not use 405s. the 315 hits the spot.
Title: Re: Kingfush
Post by: Kingfish on September 09, 2012, 04:10:04 pm
Sun - 11:00am
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* overslept. caught up from my sleep deprived work week. not yet fully awake. lifts felt all right but did not have enough spark- another 300mg caffeine would have worked but did not feel like pushing too much. might go 385 later and then another 345x10. short time goal is 345x 10s.

------------------------------------------------------------------

Sun - 5:30pm
Sept 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps - reset at rep 20, 10-20secs gaps
- 225lb x40
- 315lb x40 x80
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10 x10 x10

* feeling more comfortable with the 345s. might be time tmrw to go for 400s.
Title: Re: Kingfush
Post by: Kingfish on September 10, 2012, 11:54:55 am
Mon 7:00am
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* feeling strong for a morning workout. calves finally showed signs of fatigue. 315x120 yesterday left some damage. will lift later and if i don't get any weaker, 405x1|345x10-20.

------------------------------------------------------------------

Mon 4:30pm
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Rest
- 225lb x0
- 315lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* calf fatigue now spreading into the rest of the body..lol. even my hamstring is not as solid ~ where the calves and hams connect. not doing very high rep calf raises anytime soon.. need to build up to it in 20s. x80 reps in one shot might be too much too soon.
Title: Re: Kingfush
Post by: Kingfish on September 11, 2012, 12:28:26 pm
Tue 7:00am
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

------------------------------------------------------------------

Tue 4:30pm
Sept 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0 skipped

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
Prep work for weighted
- x30 x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

Title: Re: Kingfush
Post by: Kingfish on September 12, 2012, 12:54:44 pm
Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

------------------------------------------------------------------

Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x0

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.
Title: Re: Kingfush
Post by: LBSS on September 13, 2012, 11:58:32 am
that is insane volume.
Title: Re: Kingfush
Post by: Kingfish on September 13, 2012, 09:40:54 pm
^ i mentioned in 1 entry that these calf raises are not 100% straight no-rest sets. i reset for a couple of seconds to make sure i plant my feet properly. i busted some small ligaments on the small toe area when i forced a rep with the wrong footing.

id go 8-8-4 most of the time (i count in doubles, so 16-16-8 reps to reach x40). my emphasis if full ROM on top (and bottom). no point to continue a set if the reps are partials. 10-20secs gap is enough for me to get another set of full top ROM on a paused rep tempo.

Thur 4:30pm
Sept 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
- x20 x10 x10

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10
- 80lb x10

Title: Re: Kingfush
Post by: Kingfish on September 15, 2012, 12:14:29 am
Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.
Title: Re: Kingfush
Post by: Kingfish on September 15, 2012, 09:48:01 pm
Sat 4:30pm
Sept 15, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40 x40
- 385lb x40
- 405lb x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* posterior deltoids on left hand still weak. squat loading reduced to compensate for worknight fatigue.
Title: Re: Kingfush
Post by: Kingfish on September 16, 2012, 09:54:40 pm
Sun 4:30pm
Sept 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40
- 405lb x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* rear delts still beat. calf raise deloaded a bit. will go multi sets again tmrw.
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 11:28:37 am
Mon 7:00am
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 275lb x40
- 365lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10 x10

------------------------------------------------------------------

Mon 4:30pm
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest, Left Posterior Deltoid tired
- 100lb x0


Title: Re: Kingfush
Post by: entropy on September 17, 2012, 11:30:50 am
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!
Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 11:44:30 am
YOU ARE GETTING WEAK, BRO. WEAK.
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 12:06:02 pm
Man i'm so jealous how you have reached a point in your training where your strength is good enough and you can afford to specialise training on growing your calves!

if im not squatting 400s, i might as well calf raise it.. need something to keep me occupied while i give my quads some rest days.
after i stall my calves - which probably won't happen any time soon, ill build more shoulders with the dumbell press. i like those too.


YOU ARE GETTING WEAK, BRO. WEAK.


i'l get my squat strong again.. (200kg) at some point if i feel like getting into the 175-180BW again. i'm liking this twig weight. makes jumping (and landing) a lot easier.

Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 04:23:52 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 05:45:07 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 05:47:23 pm
BTW, a 405 pound squat at 168 is damn impressive for someone who isn't under 5'10.  I'd say a lot more impressive than 200kg for someone in the 180s. 
Title: Re: Kingfush
Post by: Raptor on September 17, 2012, 06:46:10 pm
I think belly fat actually gives some leverage as far as only squatting is concerned. Another story for athleticism.
Title: Re: Kingfush
Post by: T0ddday on September 17, 2012, 07:33:57 pm
I think belly fat actually gives some leverage as far as only squatting is concerned. Another story for athleticism.

You think the leverage offsets the extra weight you are carrying?  If so then wrapping some weight around your front would help you squat more as well, that could be tested quite quickly.

LBSS's goal isn't so much to squat more weight while fat, it's to increase his squat weight week in and week out.  It's not necessary to "get fat" to "get strong" as long as your initial bodyfat is not too low getting fatter won't actually lead to more improvement. 
Title: Re: Kingfush
Post by: Raptor on September 17, 2012, 07:51:42 pm
I just tried to find a way to explain why he said what he said.
Title: Re: Kingfush
Post by: LBSS on September 17, 2012, 10:13:55 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.

the "gaining fats" thing was a joke at myself. i have been upping my squat while keeping bf roughly even, at least by the eyeball test. and it's not like going from 172 to 182 is even that much weight gain. but i'm vain. so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean. weight training and keeping caloric surplus in check skews the ratio of gain in favor of lean tissue. that's what i plan to keep doing.

now if you'll excuse me, i have to go back to making some pork chops and praying that somehow matt ryan and demaryius thomas combine for 80 fantasy points in the second half tonight. it's not looking good.

/hijack (i hope)
Title: Re: Kingfush
Post by: Kingfish on September 17, 2012, 11:04:15 pm
god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

i've been at low 190s / high 180s at some point. mostly at the high 170s/low 180s when i had my strongest squats. there was time in my training that i was able to single 440lb daily for almost a week - those were not paused reps but i still consider it my strongest. 400-410-420-430-440x1 ramping for consecutive days.



Title: Re: Kingfush
Post by: Kingfish on September 18, 2012, 10:54:13 am
Tue 7:00am
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

------------------------------------------------------------------

Tue 4:00pm
Sept 18, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 315lb x40 x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* calf raises - back up set of 315 is not cutting it anymore. will go with 365s now. 405x40 top set is just right. anything over and i will compromise the top ROM holds.
* since my rear delts are still busted, i might i as well do more dips.
Title: Re: Kingfush
Post by: T0ddday on September 18, 2012, 11:12:52 am

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 
Title: Re: Kingfush
Post by: Kingfish on September 18, 2012, 12:00:25 pm

so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean.


It's more influenced by where you are in your training than whether or not you are on drugs.  But, I'll agree that your probably advanced enough and lean enough that the caloric surplus necessary to add muscle will also add a bit of fat tissue.  However, I still think that you are at a point where if you are careful you can maintain or even lower your bodyfat as you add muscle to your frame (ie. the mirror test should be getting better as you get stronger). 

i eat fish most of the time and it worked well for bodycomposition.  grilled salmon/salmon belly.. and sardines to change things up. high caffeine also.
 

Title: Re: Kingfush
Post by: Kingfish on September 19, 2012, 01:04:05 pm
Wed 7:30am
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40
- 365lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0

* left posterior delt starting to annoy me. its still broken.  if i don't get enough sleep in a few minutes, i might as well skip the afternoon workout. worknight starts tonight anyway.

------------------------------------------------------------------

Wed 4:30pm
Sept 19, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0
Title: Re: Kingfush
Post by: Kingfish on September 20, 2012, 09:43:04 pm
Thur 4:30pm
Sept 20, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Restl
- 100lb x0 rear left delt still broken
Title: Re: Kingfush
Post by: fast does lie on September 21, 2012, 01:49:01 am
How come you're still not increasing the weight?
Title: Re: Kingfush
Post by: Kingfish on September 21, 2012, 09:40:45 pm
^ i'm resting and calfing at the same time. squats not going to get anywhere far anyway. it can wait.

Fri 4:30pm
Sept 21, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken
Title: Re: Kingfush
Post by: Kingfish on September 22, 2012, 02:22:24 pm
Sat 8:30pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 385lb x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i'm surprised that my left rear delt is still not fully recovered. its not being strained while i'm doing my dips. i was actually feeling very strong with these deep full ROM BW dips. i could have done 30reps again but learning from my previous right small inner chest muscle strain from doing 30rep dips not too long ago, better stop at 20 or whatever rep where im still not completely fatigued.

--------------------------------------------------

Sat 5:00pm
Sept 22, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 385lb x0
- 365lb x0

Daily BW Dips*
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* used my addidas ironworks2 instead of the romaleos and i probably stressed my back more than i had too with the nikes because that little extra heel of the romaleos appears to be  disadvantageous with my squat form.
* i got 365-385 without much effort and got up to 405.. this is on a saturday after a work night - the weakest day of the week for me. at a BW of 168-170, repeatable paused rep of 405-425 max is an improvement.
Title: Re: Kingfush
Post by: Kingfish on September 23, 2012, 02:46:50 pm
Sun 9:00am
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* i was right about the shoes. the adidas ironworks work best for me. did 405x1 again without much effort.. will get 425x1 this afternoon after this strong post workout meal and a quick nap. il aim for 425x1 (2.5BW) 1-2x per week. can't believe i just assumed that doing all these calf raises weakened my lowered back.. it was the romaleos all these time. looking at the bright side - i'd probably  burn out faster doing 405-425 multiple times a week.

------------------------------------------------------------------

Sun 4:30pm
Sept 23, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 50lb x10 rear left delt still broken
Title: Re: Kingfush
Post by: Kingfish on September 24, 2012, 01:28:11 pm
Mon 7:00am
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x0
- 405lb x0
- 365lb x0

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* resting the calves for now. its starting to feel a bit more sore than usual. il blast again the smith calf raises this afternoon. squats felt good. did not go 405x1 because i just did a couple yesterday. might go 405 later if i feel like its not very heavy.


------------------------------------------------------------------

Mon 4:30pm
Sept 24, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385,405+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 365lb x40
- 405lb x40
- 365lb x40
- 315lb x40 x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* approaching 2 weeks now that my left rear delt is broken. i can't even chin right. my right side gets up faster than the left. no pain or strain in the muscle. its just not strong. it does not affect the full ROM dips - just the pulling/rowing motions.
* 405x1 squats are very easy again. after i get my BW out of the high 160s, and eventually hit 174-176lb..il start going for 425-440 as repeatable weekly peaks. 200kg at 80kg BW sounds like a good number.

i started the smith machine heavy calf raises at 15 1/2". i'm 16"+ at this time and still growing. 17"+ is a good goal. 405-455lb warmups with peaks of 495x40s should build it.

(http://i14.photobucket.com/albums/a307/robertodimaano/calves092412.jpg)
Title: Re: Kingfush
Post by: Kingfish on September 25, 2012, 01:48:46 pm
Tue 7:00am
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x40
- 405lb x40
- 455lb x20
- 495lb x20
- 405lb x40

1/4 Jump Squats
Speed work - light
- 65lb x10 x10

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* did some jump squats after the calf raises to get some good blood flow into the legs and loosen them up a bit. will do more of these jump squats for recovery and some speed work while i continue to 'attempt' to take some days off from the paused full squats.
* i'm probably not going to get to 385s this afternoon. did 495s on the calf raises and this usually fatigues my torso stabilizing muscles a lot.
* these calf raises are not straight sets. 365 and above are clusters of 10s with a few seconds in between clusters to reset feet and shake them up a bit. the 495s were x4 before a reset. i will go to a max of 10 reps at any weight or until i cannot reach / hold the top ROM. at that time, i will stop the set and give myself a couple of seconds to recoup.
* all calf raise reps are paused to top/bottom ROM. i don't count partials. on the last 2-4 reps leading to 10, i find it helpful to really push the bar up with my hands and traps to really help my calves get to the full top ROM and just squeeze them at that point.
* also, i use 2x25lb hex plates stacked together per foot as calf blocks. my heels are not touching the floor at bottom ROM.

------------------------------------------------------------------

Tue 5:30pm
Sept 25, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 4 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x0

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* back is strained a bit from the 495 calf raises but not too much. 385 was not so bad.  resting the dips for now. starting to feel elbows and shoulders tired a bit.
* will go high tonnage again on calf raises tmrw morning. jump squats following the calf raises work well. really concentrate on getting silent landings and a good quick stretch to the glutes-quads-calves and erectors on the ammortizations.
Title: Re: Kingfush
Post by: Kingfish on September 26, 2012, 01:31:55 pm
Wed 7:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x40 [10-10-10-10]
- 405lb x40 [10-10-10-10]
- 455lb x20 [6-6-4-4]
- 495lb x20 [4-4-4-4-4]
- 405lb x40 [10-10-10-10]

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20 [10-10]

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* added an extra cup of brown rice to my daily food intake. BW at 172ish. started eating more of fatty salmons instead of lean sardines. typical post workout meal is 1-2 cups brown rice, salmon, sardines, 2-4 eggs.. have chicken breasts too if i feel like it. no added salt to anything. habanero peppers to add some heat.
* had a few of subway's $5 footlong of the month too - grilled chicken breast in wheat bread, all fresh vegs + spinach, some mustard sauce and swiss cheese. not a sodium overload as most of their menu. hit the spot post workout.

------------------------------------------------------------------

Wed 5:30am
Sept 26, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy - Low Sets - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x0
- 405lb x0
- 455lb x0
- 495lb x0
- 405lb x0

1/4 Jump Squats
Speed work - light
- 65lb x8 x8

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest
- 100lb x0 rear left delt still broken

* quick workout before the work night starts. squats felt good but not enough torso strength to get a routine 405x1. 495s calf work did some damage.
Title: Re: Kingfush
Post by: Kingfish on September 27, 2012, 11:44:55 pm
Thur 5:30pm
Sept 27, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+2][365,385+1]
- 345x0

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Reps - | Goal - 405x40 warmup / 455x40 reps,
- 365lb x20
- 405lb x20