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Kingfush
Kingfish:
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.
Kingfish:
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
Chris Hickson:
what up brah!! good to see you hear. :strong:
Kingfish:
:strong: :strong: :strong: :headbang:
Kingfish:
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.
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