Author Topic: Kingfush  (Read 674671 times)

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adarqui

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Re: Kingfish
« Reply #120 on: February 14, 2011, 10:06:17 pm »
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really nice SVJ vid/pic.

get those explosive half squats to 405+.

pc


Kingfish

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Re: Kingfish
« Reply #121 on: February 14, 2011, 11:37:59 pm »
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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:
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Kingfish
« Reply #122 on: February 15, 2011, 12:27:05 am »
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 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.
Relax.

Kingfish

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Re: Kingfish
« Reply #123 on: February 15, 2011, 01:58:37 am »
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^ 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.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Kingfish
« Reply #124 on: February 15, 2011, 02:36:55 am »
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^ 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. 
Relax.

Raptor

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Re: Kingfish
« Reply #125 on: February 15, 2011, 03:05:44 am »
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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.

Kingfish

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Re: Kingfish
« Reply #126 on: February 16, 2011, 05:14:13 pm »
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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
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Raptor

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Re: Kingfish
« Reply #127 on: February 17, 2011, 02:49:02 am »
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* 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.

Kingfish

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Re: Kingfish
« Reply #128 on: February 19, 2011, 08:20:19 pm »
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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.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #129 on: February 20, 2011, 04:55:44 pm »
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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.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #130 on: February 21, 2011, 11:40:19 pm »
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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.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #131 on: February 22, 2011, 09:26:17 pm »
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my Romaleos are here!






5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Kingfish
« Reply #132 on: February 22, 2011, 10:25:57 pm »
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damn them some fancy shits.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Kingfish

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Re: Kingfish
« Reply #133 on: February 23, 2011, 05:28:23 pm »
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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.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Dreyth

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Re: Kingfish
« Reply #134 on: February 25, 2011, 10:59:17 am »
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At what time during the day do you lift weights?
I'm LAKERS from The Vertical Summit