Author Topic: Kingfush  (Read 674301 times)

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Kingfish

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Re: Kingfush
« Reply #465 on: January 05, 2012, 03:02:50 pm »
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^ purple from all the accumulated bruises. i dont show my battlescars.. looks very unhygenic.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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Kingfish

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Re: Kingfush
« Reply #466 on: January 06, 2012, 11:46:10 pm »
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Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now
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.

T0ddday

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Re: Kingfush
« Reply #467 on: January 07, 2012, 12:37:38 am »
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Fri
Jan 6, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* cutting volume of heavy sled drags working nicely. paused rep squat maintenance got so much easier. could have gone 430-440 today.
* i can do a reverse SVJ 2 hand dunk now. lol. same shit, facing the other way.
* acceleration / sprinting and front squats are getting closer to my goals. front squats at mid-high 300s now


How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 

Kingfish

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Re: Kingfush
« Reply #468 on: January 07, 2012, 02:50:35 am »
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How is the 60m coming along?  Do you have a decent way of timing yourself.  A really impressive goal, interested in seeing your mechanics at top speed.  I tried to increase my squat frequency although I don't have near your work capacity and also have problems with recovery because of track work... BUT... moved squatting from 1-2X week to 3-4x week.  Only problem is anything greater than singles with more than 350 gives me low and mid back soreness that ruins me for a few days are ruins the next workout.  For example Wednesday was 3x315,3x3x365 paused... Today my back hurt too much to front squat more than 245.  Have you ever dealt with back soreness like this?  Does it go away?  Weirdly my legs seem to adapt just fine and stay in a sort of sore but tight state which doesn't hinder training but my back just gets tighter and hurts more and more. 

- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.

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: Kingfush
« Reply #469 on: January 07, 2012, 05:08:53 pm »
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Sat
Jan 7, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1][300x6]

* will slowly add volume on back up sets after the top heavy single. ~85-90% top set x6-8, see if i recover from that on a daily basis. will up the reps to 8max to add more leg mass. 450-500 single is not going to happen from more skill work. need thicker legs.
* sled/front squat on maintenance for a bit. been doing these for more than a month now.

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.

T0ddday

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Re: Kingfush
« Reply #470 on: January 07, 2012, 07:13:33 pm »
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- my acceleration has been improving a lot with the contrasting sled drags + sprint workouts. calves, glutes and quads got bigger. no formal timing yet. im doing my GPP type training on my own. i will not have time to train and get solid top speed mechanics. plan is to go apeshit on the acceleration and hopefully by the time it decays, the distance has already been covered in decent time. 60m is just 1 test.

- yes, sprint training is very draining. one thing i learned lately is that it is very difficult to make a sub-max workout in sprinting.. its mostly all out all the time. the only way to control intensity is to not do it often. my squat dropped from 440x1 top sets for 14+ days to a barely 400-410x1. i felt so weak in the squat it was not cool at all. the strong is coming back again and by sun-mon.. il be back to paused 440 again.

- front squats really require strong spinal erectors to keep the torso solid. with the way i do my back squats, i rely also a lot on keeping my torso solid and upright. my secret is the GHR (at home) - weighted back extensions in the mid-high rep range. i do it whenever it feels right. high rep 135s then chug down protein shakes. my spinal erectors got massive just from those.

- yes, tight/sore legs does not mean a bad squat workout. in fact, i usually lift heavier when i have some sort of that quad lock feeling. sore lowerback and everything is mush, squat strength at least -30 to -40lb easily.  i actually thought that the floor was uneven at one point because i cant seem to keep everything solid..

- sore lowerback: use smith machine bar to foam roll yourself. find a way to dig deep into the muscles. good luck on your training. i like sprinting. i don't like how it kills the squats if you over do it.



Thanks for the advice about the smith machine bar.  I already use the smith machine for hip mobility step-overs, it will be great to find another use to the smith machine that doesn't use weight!  Yeah, I was forced to squat for sprinting in college but I never actually took it seriously.  Learning to actually do the lift and do it often has really helped.  The low back pain is annoying.  I don't have access to a real GHR machine, what do you think of partials in natural GHR as a a substitute.

About your 60m sprint.  Top speed mechanics require a lot of work AND they will trouble your recovery even more to do a lot of top speed work... So I understand leaving them out and seeing how you do.  Only thing to remember is when you do come feel yourself going really fast.... Focus on pointing the knee and getting the foot down and pushing off the ground rather than lifting the knee from the hip.  Should be easy for you to remember to keep pushing the ground, seems like it's what your best at.

Also, are you running the race by yourself?  It might help if you do.  Often runners who accelerate well but hold top speed poorly do much worse in races because they feel the other athletes coming up on them and passing them and they tighten up and do even worse.  In reality they will lose no matter what but they kill their times by tightening up when they get passed.  Hopefully you can run along and just push the shit out of the ground and you might come up with a surprisingly good time.  Sled work is one of the best tools for a short sprinter so it sounds like your already off to a great start.

Kingfish

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Re: Kingfush
« Reply #471 on: January 08, 2012, 09:00:01 pm »
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^ thanks for the tips. i'm doing the sprint workouts to prepare for a combine testing.. so no competitive running there, just individual timed sprints.

Sun
Jan 8, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400x1]

* worked night shift and did not get full 8+hr of rest yet. legs/form was ok. just did not recover well.  planned to go 400-410 max. a prep day for tmrws overshoot. no backup sets.
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: Kingfush
« Reply #472 on: January 09, 2012, 04:50:19 pm »
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Mon
Jan 9, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420x1]

* not really the overshoot i was expecting but i was definitely stronger today. i crawled at halfway up on the 430x1 and missed the lift. it was not the back or form.. i just did not have enough legs to make the lift today.
* SVJ 2 hand dunks afterwards were higher than usual. got 8 consecutive reps before jump height dropped.
* i will do the multi backup sets tomorrow. max weight at 410-420 then drop to 350,300,250,200x6-8. i may have to skip a squat day or just go max to 350-400 the day after the volume workout. a few weeks of these while upping the protein/caloric intake. will progress with volumes/caloric excess up to 178-180 wet weight.  (172-174 right now)

 
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: Kingfush
« Reply #473 on: January 09, 2012, 05:30:52 pm »
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8 consecutive good 40 inch jumps are no joke

Kingfish

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Re: Kingfush
« Reply #474 on: January 10, 2012, 08:08:12 pm »
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^ ive been stuck in high 30s/40s for quite some time now. unless i really slim down to mid-low 160s while keeping the same leg strength.. there is just no way to jump any higher.. faster.

Tue
Jan 10, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x4][300,350x2][400,410,420,430x1]

* plan for the volume back up sets did not fit my schedule. have meeting tmrw morning and can not afford to burn myself out right now. i will get all the sleep/rest i can get and i'l lift tmrw afternoon.
* happy to get 430x1 even with my daily 135lb back extensions. i just cut the reps down to 4-6, multi sets spread throughout the day.
* excited to get the new romaloes when they come out this january. i saw the new adiPower also available now but the all red color is not really my style.

looks like the adidas version of the romaleos. they are not cheap - $200 now.

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.

Devink

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Re: Kingfush
« Reply #475 on: January 10, 2012, 10:30:09 pm »
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have you seen any pictures of the 2012 romaleos? links?

Kingfish

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Re: Kingfush
« Reply #476 on: January 10, 2012, 11:51:29 pm »
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^ no pics yet. roguefitness will email alert me when the have them for sale, probably in 1-3 weeks.
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.

T0ddday

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Re: Kingfush
« Reply #477 on: January 11, 2012, 01:36:00 pm »
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Just curious, whats the heaviest you have been at your current strength levels?  Did you have sufficient skill at jumping while your weights fluctuated at all?  If you are doing approx 40.0 inches at 170 what do you think you jumped at 180? 190? 200?

Kingfish

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Re: Kingfush
« Reply #478 on: January 11, 2012, 04:38:52 pm »
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^ strongest i've been lately was when i took the 445x1 paused rep vid at a wet BW of 172lbs. i was weaker when i was at 180-190lb BW. (squat high 300s at 180-190lb BW) i was jumping mid to high 30s at 180-192lb BW. 

im happy to be jumping high 30s repetitively (39x2" with vid.. no 40 on vid) at this BW without breaking anything. i don't think my knees will last as long if i was jumping the same height at 190-200lbs BW, (even if i get stronger and maintain the same squat ratio)

it could be just mental. but i jump a lot higher if i feel very lean and boosted up with 3-4shots of black expresso. i can't be at sub 170lb. for one, i need to qualify and make the 180lb minimum weight.

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.

Kingfish

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Re: Kingfush
« Reply #479 on: January 11, 2012, 11:41:38 pm »
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Wed
Jan 11, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250,300x4][350x2][400,410x1]

* form and legs feeling really good today. did not bother going back to back heavy (430+) days and burn out unnecessarily.
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.