Author Topic: Kingfush  (Read 674255 times)

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Kingfish

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Re: Kingfush
« Reply #540 on: February 13, 2012, 12:34:53 pm »
0
Mon
Feb 13, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 6x2

* 425x1 better than yesterday but still not the strongest. 375x6 getting easier. could have had 7x2 but decided to give legs more time to re-charge
* doing daily speed - jumps/sleds/sprints, and skill - front squats/power clean in the afternoon. i train 2x a day sometimes but need to be consistent on that from now. will get 1.5-2hr mid day nap after the squat and go at it again.
* a few more 375x6s and when i get to 375x8, il probably just go for 400x2-4. can't maintain this high rep back up sets. kills other speed/explosiveness. fatigue is stronger compared to heavy near-max singles.

Volume Backup Sets Cycle
[200,250x4][300,350x2][400,425x1] - paused warmups

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2
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.

LBSS

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Re: Kingfush
« Reply #541 on: February 13, 2012, 04:35:12 pm »
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remind me again what you do for work -- something medical? your schedule is wacky.
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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Dreyth

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Re: Kingfush
« Reply #542 on: February 13, 2012, 07:54:34 pm »
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Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #543 on: February 13, 2012, 08:02:38 pm »
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Hey kingfish you do a lot of GHR's right?

How should your foot placement be during a natural GHR (if you know).

The bar holding my legs down should be as close as possible to my heels right? Should my ankles be dorsiflexed or plantarflexed? Does it even matter?

don't know about the natural ghr as ive always used the GHR machine.
i do plantar flexed. push with the balls of ur feet and brace everything.

remind me again what you do for work -- something medical? your schedule is wacky.

Biotech in South San Francisco CA. we make cancer drugs etc..
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.

LBSS

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Re: Kingfush
« Reply #544 on: February 13, 2012, 09:43:01 pm »
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word, thanks. if you don't mind my asking, what's your typical day like? your schedule is just not making sense to me. and how would you set up a two-a-day?
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: Kingfush
« Reply #545 on: February 13, 2012, 09:57:16 pm »
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^ my work hours are wed-sat nights alternating sat. 13hour shifts. typical day - finish work, go home and sleep daytime up to 6-7hrs. lift 1-2hr. go back home and eat, 1hr nap. go back to work. i live 10mins away.

i would do 2x a day training on my off days. during work days, there is really nothing much i can do besides sleep, lift, eat, nap and back to work.


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: Kingfush
« Reply #546 on: February 13, 2012, 11:42:48 pm »
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got it, thanks. was struggling to wrap my head around your schedule but that makes sense.
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

Kingfish

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Re: Kingfush
« Reply #547 on: February 14, 2012, 02:15:06 pm »
0
Tue
Feb 14, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will try to go either 375 6x2 or 8x1 tmrw if i feel strong, otherwise another 4x2 like today. not logging the afternoon speed workouts.. but most of the time it just light short sprints using the sled alternating with non-loaded sprints + SVJs

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2

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 #548 on: February 15, 2012, 12:41:25 pm »
0
Wed
Feb 15, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* a piece of muscle in the lower left spinal erector area is strained - could be from the sleds/sprint, definitely not from the jumps.
* legs were feeling very strong so i did something i don't usually do - took NSAID. still hurting after 4 hours. it was painful to twist to get out of bed. painful to get into/out of my car. thing is, the pain is only there when the lower back is moving/twisting. no pain when im standing or squatting to pick up something from the floor as long as i dont bend the back. took a dose of fukitol. when to gym.
* spent time trying to figure out how to get 200lb to the starting spot.  micro steps worked. very uncomfortable but it got me there. had to ask 2 trainers to lift the 425 for me as i step back to the starting spot. i got 350/375 there by myself but spent too much effort doing it.
* stopped at 375x4. i don't think il get 6 anyway because i tire myself too much walking back putting most of the weight on the right side of my body. good thing i did not hurt anything doing it that way.
* il come back stronger tmrw when my lowerback gets better. the 425x1 was easy today. did not blast the concentric as hard as i normally do. im in somewhat on a protect mode. the 425 did get up smoothly. legs are boss. nice.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2

* lower back strain/injury update - lead trainer explained that doing sleds with the hand harness puts more strain on the lowerback/glutes. i was only using light weights for the short sled drags but the repetition probably got me. a shoulder or belt harness should be used to minimize straining the lowerback/glutes, or i just have to adapt better to the hand harness setup i have now - more recovery / less intensity
« Last Edit: February 15, 2012, 01:28:37 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.

Kingfish

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Re: Kingfush
« Reply #549 on: February 16, 2012, 01:01:08 pm »
0
Thur
Feb 16, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* 425x1 felt heavier today. back strain still there a bit ~ 60% healed. not really considering this a big injury as im still able to get a full paused 425.. but im still lifting extra careful and try to not break anything more.
* did more volume of underhand grip cable rows with spinal articulations just to get more blood flowing in there.
* 375 4x2 again because im not feeling very explosive. il probably keep the 4th week of back up sets at 375 again until i feel stronger and get all this lowerback strain out.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375
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 #550 on: February 17, 2012, 08:51:30 pm »
0
Fri
Feb 17, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300x2][350,375,400,425x1]
- 375 4x2

* lowerback strain at ~85% healed. walk out on the squats were not micro steps anymore. i can still feel something is not right in there so i did not really go all out explosive with the lifts - it made the 425x1 heavier than it needs to be today. also stopped at 375x4. hopefully this workout shoots up my recovery.
* will have a strong dinner of steak, eggs, brown rice, butternut squash soup and lots of whey protein shakes through out the night. 
* changed warmup set to see if it made the 400 lighter. didn't really helped that much. will do the usual ramping next time.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2
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 #551 on: February 18, 2012, 07:12:42 pm »
0
Sat
Feb 18, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* back strain 90% recovered. very little discomfort left. legs starting to feeling stronger. i am working this sat night so today is almost always my weakest day of the week. still felt weak but the 425x1 eventhough was not very explosive, i had worst days. 6-7hr sleep from the last 2 days.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2
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 #552 on: February 19, 2012, 07:44:34 pm »
0
Sun
Feb 19, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* lowerback strain gone. judging from the explosiveness of the paused 400x1, the 425 would be impossible if i dont wake up some more. black expresso shots, and a strong war cry - 425 got up. the weight felt 20lbs heavier. good that the work week is done. time to get some serious rest and sleep and come back stronger next time.
* 375x4 was also heavy. no chance of a 375x6.  the 425x1 paused followed by -50lb for 375x milti reps is working well. i want to get the backup x6-8reps to 390 eventually so a paused 440x1 will be repeatable daily. give myself 8-12weeks for that. im at week 4.
* lifts are now taking me less than 90 mins. consistent on 4-6mins between warmup paused reps. 6min on first back up set, 12-14 on 2nd if im tired.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

                      Fri    Sat    Sun   Mon   Tue    Wed   Thur
Week 1   350  8x2   8x2     8x1    4x2    8x1    8x2     8X2
Week 2   370  6x2   6x1     4x2    6x2    6x1    4x2     6|7
Week 3   375  6x2   4x2     6x1    6x2    4x2    4x2     4x2
Week 4   375  4x2   4x2     4x2
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 #553 on: February 19, 2012, 09:00:43 pm »
0
Wait so why do you squat every day?
"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

Kingfish

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Re: Kingfush
« Reply #554 on: February 19, 2012, 10:26:37 pm »
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Wait so why do you squat every day?

because i recover like wolverine  :P

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.  :headbang:
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.