Author Topic: Kingfush (Read 683698 times)

Kingfish · « **Reply #240 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.

Kingfish · « **Reply #241 on:** May 26, 2011, 02:16:59 pm »

Thur
May 26, 2011

[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.

half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y

Kingfish · « **Reply #242 on:** May 30, 2011, 01:51:49 pm »

Mon
May 30, 2011

[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.

Kingfish · « **Reply #243 on:** May 31, 2011, 05:12:00 am »

Mon
May 30, 2011

[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.

Kingfish · « **Reply #244 on:** June 04, 2011, 03:21:55 am »

Fri
Jun 3, 2011

[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

Raptor · « **Reply #245 on:** June 04, 2011, 05:55:26 am »

WTF?

225 kg?

allstar09 · « **Reply #246 on:** June 04, 2011, 09:07:17 pm »

Holy shyte

Kingfish · « **Reply #247 on:** June 05, 2011, 05:27:42 pm »

Sun
Jun 5, 2011

[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

weight check

Kingfish · « **Reply #248 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.

Kingfish · « **Reply #249 on:** June 07, 2011, 06:12:22 pm »

Tue
Jun 7, 2011

[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

LBSS · « **Reply #250 on:** June 07, 2011, 06:14:12 pm »

front squats for quad development?

Kingfish · « **Reply #251 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.

LBSS · « **Reply #252 on:** June 08, 2011, 09:58:53 am »

Quote from: 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.

lol. just wear black, pansy.

Kingfish · « **Reply #253 on:** June 11, 2011, 12:30:05 am »

Fri
Jun 10, 2011

[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.

Kingfish · « **Reply #254 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.

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Author Topic: Kingfush (Read 683698 times)

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