Author Topic: Kingfush  (Read 674233 times)

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Kingfish

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Re: Kingfush
« Reply #510 on: January 25, 2012, 05:54:01 pm »
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^ my squat goal for the year is 500lb full squat at sub 180lb BW ~ 2.8BW.  that peak strength is not going to get me jumping higher.. its the way the 500x1 makes the 440-460x4-6 doable/repeatable/routine... more speed/SVJ practice and i should be in the  42-44"SVJ after i trim back to low 170s..

im focusing more on getting my 60m sprint faster, and to powerclean something decent. getting stronger legs is always a good thing thats why im still doing these endless daily squats.
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 #511 on: January 25, 2012, 06:20:26 pm »
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And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:

LBSS

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Re: Kingfush
« Reply #512 on: January 25, 2012, 06:42:23 pm »
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And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean... :ninja: :wowthatwasnutswtf:

you mean a reach photo with a boner?
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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Raptor

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Re: Kingfush
« Reply #513 on: January 25, 2012, 06:56:30 pm »
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I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

LBSS

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Re: Kingfush
« Reply #514 on: January 25, 2012, 11:39:03 pm »
+1
I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.
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

black lives matter

Raptor

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Re: Kingfush
« Reply #515 on: January 26, 2012, 08:24:20 am »
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I mean jumping 45 SVJ without Photoshop or pulling on the rim and letting go before taking the picture.

no way, is that what squatdr did? why hasn't anyone talked about that on this forum before? someone should do a detailed breakdown of why the photo is fake or something.

Nice sarcasm.^^^ :highfive:

Kingfish

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Re: Kingfush
« Reply #516 on: January 26, 2012, 11:49:55 pm »
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Thur
Jan 26, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,420x1]
- 370x4
- 320x8

* legs were quad locked a bit/hammered from the heavy paused singles yesterday but surprisingly, i was still strong today. it felt so good at the 350x2 - i thought i loaded the bar wrong. 350 felt like 300.. did 400x1 and i overpowered it easily. decided to skip the 410. 420 is heavish but the plan to skip the 410 was not a bad idea at all. i could have maxed at 440 again today.
* instead of hammering myself with heavy near max singles to get bigger - decided to build more legs with sub-max back up sets. did 50lb deloads.. 370x4 still felt heavish.. probably good for a sure 6, but i have to fight to get 8-10. the 320x8 felt so light, i did double reps per breath. will do -70/-100 next time i do these daily back up sets.. probably tmrw if legs hold up. so max at 420, then 350x6-8 / 320x8-10. eat whey protein in between 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 #517 on: January 27, 2012, 08:33:04 pm »
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Fri
Jan 27, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* first back up set of 350x8 was not very tiring. plan was a 320x8 for 2nd back up set but since im still feeling good, did another set of 350x8. stopped there.
* previous workout yesterday was at 5-6pm, worked from 7pm-8am today. leg DOM was really showing after midnight. drank BCAA dissolved in lots of water every hour to keep hydrated. ready to sleep at 8am today when i got home (after a casein shake).. workout following the 6-7hr sleep not looking good at that time. woke up still sore but not weak.. did my lifts and everything felt strong after 3-4 cups of expresso. removed 410 completely now. its 400/420 from now on.
* will see if i can maintain this kind of volume. 350 is 80%RM of 440 paused.
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.

TKXII

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Re: Kingfush
« Reply #518 on: January 27, 2012, 11:41:47 pm »
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are you ever gonna go into a power phase?
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: Kingfush
« Reply #519 on: January 28, 2012, 08:11:46 am »
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He was half squatting some time ago, not sure how that ended up...

Kingfish

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Re: Kingfush
« Reply #520 on: January 28, 2012, 07:31:05 pm »
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^ power phase IMO is not really necessary to improve the SVJ. unloaded near-max jumps for skill work is so simple to do and gets results too.

about the supra-max half squats - aside from teaching me to handle some very heavy weights, it also emphasized the reversal depth and being really strong in that area.

Sat
Jan 28, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x2

* 420 felt heavier today. 430x1 max. will do an easier workout tmrw to get recovery to catch up. the 2nd set of 350x8 was smoother but also got heavier faster at reps 7-8.
* 350x8 is just about right for my high rep back up sets for now. even if the reps 7/8 were heavy, they were not grinders. still explosive at the full depth reversal without slowing down to a crawl on the concentric.
* if i were aiming for a max rep, id probably get to 10-12 reps with 2-3 breath pauses per rep.. and all the way to 12+ if i stand there and camp again like i usually do at some point before - not efficient IMO because it takes me 2-3 days of skip squat days to recover. right now, even with just an 8x2.. doing them daily really gets the volume higher.
* had company dinner at work last night and i ate some serious volume of good quality beef - 30oz poterhouse with a side of 30z chicago rib steak .. 60oz of steaks with fresh vegetable sides and shirmps/oysters. killed them all. strong dinner + high rep = win


« Last Edit: January 28, 2012, 08:36:19 pm 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.

Rix

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Re: Kingfush
« Reply #521 on: January 29, 2012, 08:53:42 am »
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Have you ever had any knee issues as a result of your knees going past your toes when squatting?
Before I started getting knee problems I used to lean forward to prevent knees from going over toes but in hindsight the forward lean may have been the problem.

Kingfish

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Re: Kingfush
« Reply #522 on: January 29, 2012, 02:53:49 pm »
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^ no. its already 2012, that knees past toes myth should be over by now.

Sun
Jan 29, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 8x1

* lower back now starting to complain. last 2 reps of the 350x8 did not go up as explosively as i wanted, lower back held the weight longer than it should. called it a day there. skipped the other 8x1. have vid. will upload later.
* 10-12min rest between the heavy wamrup singles 350-400-420 seems to work best for me right now. would like to try 6-8min if the carryover from the last set is still there but not at this time because the fatigue from the last 3 days are adding up fast. 4-6min rest between 200-250-300
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 #523 on: January 29, 2012, 05:16:29 pm »
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Damn, you rest that much even between warmup sets? :ninja:

Kingfish

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Re: Kingfush
« Reply #524 on: January 30, 2012, 01:58:46 pm »
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Mon
Jan 30, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,420x1]
- 350 4x2

Jumps/Speed
- 4 rep submax jumps focusing on quick and smooth force absorptions - multi sets
- SVJ 2 hand dunks

* 420x1 felt like 400. 100% i was going to get the paused concentric up by the way it felt light on my back. i was trying out how the 4-6min rest (that some people say will have some sort of strength carryover) works for me and it did well until i get to 420-440. 420 felt easy and i attempted 440 after 6mins. bad idea. got stuck halfway up, lowerback leaked energy. IMO - most likely the lower back is not as strong - being hammered from all the volumes of 350x8.
* day 2/2 of recovery workout and decided to just go 350x4 x2 to get the same volume - with less beating to the lowerback. i killed my erectors more than i need to today anyway with that 440x1 blitz crap idea. i did finish the 200-440 lifts in less than 45mins.
* i used to aim for 40 total reps per volume workout in the past, 2x a week. total of 80 total reps a week. with 8x1-2 back up sets, i only have to do 3 days of 8x2 back up sets a week to match that volume. i already did 2 days of 350 8x2 this week. will continue with this routine until 8-12 weeks and hopefully at 370-390 by then.
* i am 174lb wet BW, 172 in the morning. must be the 6lbs of dinner i had the other day. i won't mind being in the 174-176lb BW during this leg building routine.
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.