Author Topic: Kingfush (Read 690155 times)

bball2020 · « **Reply #1635 on:** November 09, 2015, 11:09:10 am »

Awesome man. Excited to see your svj progress. Trying to join the 4 plate club ASAP previous was only 350 or so. Going to focus on 3 and 5 step vertical jumps I think instead of running DL. More consistent to measure and perfect similar to you preferring SVJ.
I saw u mention that calf work increases ur calf size especially seated, do u notice any vert improvements when u add calf work? Also I read ur log but confused on when/if u use non paused reps for training?

Kingfish · « **Reply #1636 on:** November 09, 2015, 11:34:49 am »

Quote from: bball2020 on November 09, 2015, 11:09:10 am

Awesome man. Excited to see your svj progress. Trying to join the 4 plate club ASAP previous was only 350 or so. Going to focus on 3 and 5 step vertical jumps I think instead of running DL. More consistent to measure and perfect similar to you preferring SVJ.
I saw u mention that calf work increases ur calf size especially seated, do u notice any vert improvements when u add calf work? Also I read ur log but confused on when/if u use non paused reps for training?

i did not do calf for for vert improvement. i do it for injury prevention. more muscles is more things that take the impacts from the joints.

i did mostly regular reps during volume training for mass/strength gains. i use the paused reps for very heavy singles - so i don't use too much weight. high rep paused squats are very CNS draining. use sparingly if you want.

bball2020 · « **Reply #1637 on:** November 10, 2015, 04:17:22 am »

Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?

Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you

Kingfish · « **Reply #1638 on:** November 10, 2015, 08:01:59 am »

Quote from: bball2020 on November 10, 2015, 04:17:22 am

Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?

Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you

thanks. i tried going for a 225kg squat but found myself getting too fat just to keep gaining strength. i topped out at paused 475s at 210bw.

IMO, jumping 35"+ at anything over 190lb bw is an injury waiting to happen - i did not even try to measure my jumps at 210bw. i would have if i were still sub 10% fat at that weight.. not going to happen unless i juice up.

bball2020 · « **Reply #1639 on:** November 12, 2015, 06:28:41 am »

KF have you done any unilateral lower body lifts in your training such as BSS? or would that be too much of a drain wth all your squat volume?

Kingfish · « **Reply #1640 on:** November 12, 2015, 08:16:24 pm »

Quote from: bball2020 on November 12, 2015, 06:28:41 am

KF have you done any unilateral lower body lifts in your training such as BSS? or would that be too much of a drain wth all your squat volume?

i do bwx10s split squats but thats just when i need some muscle activation if im in a 13hr flight going on vacations. if you want to be strong on the squats, do squats. variations will be on the intensity.

Kingfish · « **Reply #1641 on:** November 15, 2015, 10:42:39 am »

Nov 15-21, 2015

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

BW 186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 15

morning
315s-365-405
bw chins straight bar x20

afternoon
315s-365-405
315x20 4s
bw chins neutral grip x20

Mon Nov 16

morning
315s-365-405
one arm cable rows 75lbx20
bw chins straight bar x14-4-2

afternoon
315s-365-405
315x20 12-4-4
bw chins neutral grip x20

* wet bw at 186-188lbs consistently. was still able to get to 315x12. probably get to 16-18 but will really dig deep for that. will not use 405s in the morning squats to freshen up a bit.
* skipped the upperbody push.

Tue Nov 17

morning
315s-365-405
315x2-2
one arm cable rows 75lbx20
bw chins straight bar x14-6

* plan to skip morning 405 has to wait. still did it but it felt heavy (something i dont want to use routinely) - 186BW, 3hr nap and still on carb restriction. my SVJs are 38"+ at sub 182 while maintaining 440ish at peak, 425s more repeatedly. getting there. it feels easier this time around.

afternoon
315s-365-405
bw chins neutral grip x20

* need to add a bit more carbs in the diet. i'm thinning out too fast. got some dehydrated mashed potatoes from costco. add boiling water and complex carbs ready in 10 mins.
* chins to 20 feels so easy lately. i might go for x24s next time.

Wed Nov 18

morning
315s-365-405
315x4 no-pause
one arm cable rows 75lbx20
bw chins straight bar x14-5-1

* cycled up on carbs on my last meal. it worked. felt thick this morning. 405 was easier than yesterday afternoon. this is after only a 3hr nap. i had an extra 4 large apples without skin.

afternoon
315s-365-405
seated calf raises sled 4x45lbs x24

Thur Nov 19

315s-365-405
315x4 no-pause
bw chins straight bar x17-3
seated calf raise sled 4x45lbs x24

Fri Nov 20

315s-365-405
315x4 no-pause
bw chins straight bar x18-2

Sat Nov 21

315s-365-405
315x4 no-pause
bw chins neutral bar x21+3

bball2020 · « **Reply #1642 on:** November 15, 2015, 11:46:56 am »

I can't tell in your vids, do you or did u wear belts for squats?

Kingfish · « **Reply #1643 on:** November 15, 2015, 11:28:42 pm »

Quote from: bball2020 on November 15, 2015, 11:46:56 am

I can't tell in your vids, do you or did u wear belts for squats?

no belt. just push belly out while eating gulps and gulps of air. not as effective if you get very lean.

Kingfish · « **Reply #1644 on:** November 17, 2015, 01:10:55 pm »

Quote from: LBSS on November 17, 2015, 12:53:42 pm

i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

thats some serious SVJ gather right there. if i dipped that low, people might step on me during a game.

LBSS · « **Reply #1645 on:** November 17, 2015, 04:12:48 pm »

you do dip that low. guess i'm just really, really unreactive.

Kingfish · « **Reply #1646 on:** November 17, 2015, 11:48:16 pm »

Quote from: LBSS on November 17, 2015, 04:12:48 pm

you do dip that low. guess i'm just really, really unreactive.

maybe you need to spend some time with the altitude drops. i did lots of those when i was very lean.

you can only dish out what you can absorb. theres a progression to these depth landings. landings need to be quiet and a degree of collapse (while absorbing the impact) is ok as long as you improve either by collapsing less or by increasing the box height.

LBSS · « **Reply #1647 on:** November 18, 2015, 09:00:11 am »

yeah i was just thinking about those on monday as i was doing my baby depth jumps. time for a bit more ambition.

T0ddday · « **Reply #1648 on:** November 19, 2015, 09:24:55 pm »

Quote from: Kingfish on November 15, 2015, 11:28:42 pm

Quote from: bball2020 on November 15, 2015, 11:46:56 am
I can't tell in your vids, do you or did u wear belts for squats?

no belt. just push belly out while eating gulps and gulps of air. not as effective if you get very lean.

Interesting comment... Something I have not been able to figure out for years is why does squat suffer so extremely when cutting weight... Do you think this is the culprit. I've been my strongest at a not super lean 220-230lbs (squat ~ 500lbs, deadlift 600lbs, bench 295, clean 295, etc)... Then I cut weight to around 195-205lbs and my squat just absolutely plummets... 405 on the bar just starts getting stuck while all my other lifts either stay the same or go down by a much more moderate amount... I've seen this repeated in some many people - that squatting is just soooo much easier when you are fat and heavy. This is especially puzzling because the squat involves a barbell + your own BW while bench press, deadlift, etc hardly involve any of your body weight... The reason people claim for the lost strength is "it's all leverage" but I never really bought this... Perhaps your touching on something interesting in that having a little belly actually makes squatting easier...

T0ddday · « **Reply #1649 on:** November 19, 2015, 09:28:11 pm »

Quote from: LBSS on November 17, 2015, 04:12:48 pm

you do dip that low. guess i'm just really, really unreactive.

Weird. Your single step vertical jump and standing vertical are COMPLETELY different. One is this crazy quad-driven movement and the other (IMO) has almost too little ground contact. You are truly turning jumping into a complete exercise...

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Author Topic: Kingfush (Read 690155 times)

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