Author Topic: Kingfush  (Read 674173 times)

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Kingfish

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Re: Kingfish
« Reply #375 on: September 06, 2011, 11:00:37 pm »
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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..
« Last Edit: September 06, 2011, 11:06:16 pm by Kingfish »
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.

Guga

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Re: Kingfish
« Reply #376 on: September 07, 2011, 12:14:46 pm »
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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?

Kingfish

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Re: Kingfish
« Reply #377 on: September 07, 2011, 05:25:57 pm »
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^ 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


[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.


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 #378 on: September 07, 2011, 06:28:15 pm »
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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

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

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gutts

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Re: Kingfish
« Reply #379 on: September 07, 2011, 08:08:07 pm »
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<a href="http://www.youtube.com/watch?v=N1WsEfyHYTk" target="_blank">http://www.youtube.com/watch?v=N1WsEfyHYTk</a>
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Kingfish

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Re: Kingfish
« Reply #380 on: September 09, 2011, 12:05:03 am »
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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

^ 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


[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.
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 #381 on: September 09, 2011, 10:36:01 pm »
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Fri
Sept 9, 2011


[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://www.youtube.com/watch?v=sDScwmqe1kk
« Last Edit: September 10, 2011, 11:30:43 am by Kingfish »
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 #382 on: September 10, 2011, 08:50:51 pm »
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Sat
Sept 10, 2011


[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.
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 #383 on: September 11, 2011, 06:36:05 pm »
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Sun
Sept 11, 2011


[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


39" rep 2

http://www.youtube.com/watch?v=Fw0J8l3LJRU

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.

Joe

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Re: Kingfish
« Reply #384 on: September 11, 2011, 07:09:52 pm »
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The video is private. I can't wait to see how much power is going to those huge jumps of yours!
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Kingfish

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Re: Kingfish
« Reply #385 on: September 11, 2011, 07:14:11 pm »
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^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.
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.

slowkidtryingtogetfast

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Re: Kingfish
« Reply #386 on: September 11, 2011, 07:16:13 pm »
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kingfish you are a beast, can you make a dunk mix that would be awesome? since you are killing the dunks standing.  :ibjumping:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
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Squat: never squatted before
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Joe

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Re: Kingfish
« Reply #387 on: September 11, 2011, 07:17:36 pm »
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^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.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

horton

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Re: Kingfish
« Reply #388 on: September 11, 2011, 07:26:53 pm »
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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

Kingfish

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Re: Kingfish
« Reply #389 on: September 11, 2011, 07:49:11 pm »
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^ 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.
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.