Author Topic: Kingfush  (Read 674779 times)

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Kingfish

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Re: Kingfush
« Reply #615 on: March 25, 2012, 12:09:25 am »
0
Sat - 1/2 Afternoon 4pm
Mar 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* muscles are strong, CNS is drained. too much night shift work IMO.

Sat - 2/2 Night 8pm
Mar 24, 2012

-----------------------------------------------------------------------------------

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* little more explosive but still, same $hit. form was as good as i can make it. did not collapse or leak energy. just did not have it today. will end the 1 month high frequency singles tmrw. if my CNS rebounds back, il go for 435-440 again, otherwise 425 is still a good thing. thats still 2.5BW

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24
400/400
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 #616 on: March 25, 2012, 09:46:24 am »
+1
Sun - 1/2 Morning 4am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* slept saturday 8:30am-3:30pm. did not lift strong on the afternoon and nights. not yet completely sleep recovered IMO because legs did not feel tired at all. after the 8pm workout, slept from 12-3am, and did the morning workout early because i felt fresh already.
* starting to get the CNS firing strong again. stopped at a controlled and explosive paused 425x1. will go heavier later after another set of midday sleep

-----------------------------------------------------------------------------------

Sun - 2/2 Afternoon 1am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]

* not enough explosiveness to get a clean 435-440x1. the 425x1 felt like the max weight already for strictest form. a full stop at the bottom and no jerking the weight to get it going - just pushing the hand up on the bar while keeping torso upright/elbows directly underneath the bar + unbending knees + pushing glutes forward.
* did some 2 hand dunks (usually do max height jumps with chuck taylors with for the drop jump training effect). even with all these squat frequency, my SVJ is still in the high 30s/low 40s. i was consistent on my standing reverse dunks too.

Sat         Sun         Mon         Tue         Wed         Thur       Fri
Feb 25     Feb 26     Feb 27     Feb 28     Feb 29     Mar 1     Mar 2
400/425   425         425/440   435/425    425/440   425/440  425

Mar 3      Mar 4       Mar 5       Mar 6       Mar 7      Mar 8     Mar 9
425         400/425   425/425    425/425    425/425  400+400  425

Mar 10     Mar 11     Mar 12     Mar 13      Mar 14    Mar 15    Mar 16
400/400   425/425   425/425   425/425    400/435   425/435  425/435

Mar 17     Mar 18     Mar 19     Mar 20      Mar 21    Mar 22    Mar 23    
425/425   425/400   425/425   435/425     425/435   425/440     400

Mar 24     Mar 25
400/400   425/425

* will end these 2x/day single near max paused rep singles today.

Experience points from the 1 month cycle:
* no need for aggressive stimulation once confidence on the weight is gained - gained from doing it repeatedly 2x day. everyday. for a month.
* gauging my fatigue level, even though far from an exact science - has been improved a lot. i would not have made it thru all these weeks of 2.5-2.6BW+ if i consistently get pinned or use a weight that is well over my strength for that day.
* sleep is very important for the CNS. no sleep, even with the muscle mass of a tom platz will not get you lifting near max weights. maybe its just me, but id prefer partially recovered legs after a good sleep than the other way around (long hours between workouts rests the legs but if sleep is not there, its still useless).
* now that 425-435 paused is repeatable for me, id probably switch to a multi 2-4rep sets using 400-425 non-paused to add more leg mass but will make sure i don't tenderize my upper knee tendons like i did with that 2 week daily 440x1 top non-paused single.
* with some low frequency of near max SVJs, even with all these squats - my SVJ actually did not just maintain, it even got more boss.
* will vid a vertec jump test tmrw to validate e-stat :headbang:

« Last Edit: March 25, 2012, 06:34:12 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 #617 on: March 27, 2012, 01:17:04 am »
0
Mon - 1/2 Morning 12am
Mar 26, 2012

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

* yes, i actually did 3 lifts this sunday. 4am, 1pm and another at 11pm. i logged it as 12am monday because thats when i actually lifted the 400x1. did this to make sure that the following lift will not be weak.

-----------------------------------------------------------------------------------

Mon - 2/2 Morning 11am
Mar 25, 2012

Daily Squats Maintenance - Paused Rep Warmups
[200,250x4][300x2][350,400,425x1]

* not really planning a 2x lift today but needed to lift something heavy to potentiate my jump test this afternoon. the 425x1 was very strong. i actually held the complete pause pretty good. the single 400x1 on the midnight workout ~ 10hrs ago worked well. if i went for max paused single, 435-440 with strictest form would be doable.
* brought jump tester to gym but was not able to take the vid. there is a bball league game and i had no way to hide the camera from all the people in there.  weak excuse but il get the vid eventually.
* i was doing my SVJ dunks cold. no pick up game or any strong stim. just a casual walk to below the rim, bend knee/hips and explode up for a 2 hand dunk. lol. i'm on the light side right now at 172 wet weight. whenever i break in to the empty 168s, i gain a little more jump height.
* will not e-stat what max SVJ i got but all these squats and hill sprinting helped me gained more jump.  :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.

PointerRyan

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Re: Kingfush
« Reply #618 on: March 27, 2012, 02:07:06 am »
0
il start another online log since most of the jump peoples are here now.

Wed
Nov 17, 2010

Squats
[185,225 x6][275,325 x4][365x2][385,405 x1]
- 405 2x4
- 365 +4+2 Paused

* BW at 192lbs. 405 lift at 8-8.5/10.
* 365 was surprisingly easier than i expected.. this was my first time with 365 paused reps. i got 4 good reps at set 1. stopped at rep 2 for 2nd back up set. back not as solid anymore.

For an introduction:
* all the warmup sets are paused reps up to 325x4. rests vary between 6-22mins. 24mins max if im really not feeling it yet.
* supplements include micronized creatine, musclemilk/syntha6 and vitamins (multipro32x). i can do with only creatine.
* 1-2mins of overall body dynamic stretch before the warmup sets. static stretch after workout after im not tired anymore. can hold until next day. no rush.
* contrast bath after a 30-40 rep heavy workout. 5mins hot/cold. until my legs are red-violet. some form rolling also if i feel like it.
* goal for now is repeatable 40" SVJ. a 405x6 2-4sets would be enough leg strength for that. hopefully. then back to shock plyometrics.
* workout pattern: 2-4 reps on top heavy set.. and 4-6 reps on back up paused sets (40lb less than top set).  legs get bigger with 6reps and caloric excess. top set used for potentiation, neural gains or something and just pure show of awesomeness. most of the gains happen with the back up sets. IMO.
* lack of multiple back up sets means im tired and not really planning on progressing.. just stabilizing/maintaining strength. a workout with sub 20 total work reps is a deload. i can dished out a 6x8sets on my strong days.
* jump workout includes jump rope drills - single/double leg, wave loaded jump squats 55/95lb, SVJs and 3-step VJ, some split squat jump/tuck jump/barrier jump..and shock plyometrics.

Workout Plans for 2010 (fatigue changes everything)
* sundays are easy speed work with squat deloads
- Sun  Nov 28    405x2                 365x4                         light plyos                BW to 193 (112510 BW at 192.5)
- Wed Dec 1      405 4x2-4           365 4x1-2                                                  405x5 1RM - 455,   2.36BW
- Sun  Dec 5      405x2                 365 6x1 or 4x1             light plyos
- Wed Dec 8      405 4x4-6           365 4x0-1                      
- Sun Dec 12     405x2                 365x6                         light plyos                BW to 193.5-194
- Wed Dec 15    405 4x6-8           365 4x0-
- Sun Dec 19     405x2                 365 skip                        skip plyos  
- Wed Dec 22    405 6x2              365 4x1                                                      405x7 1RM - 486,   2.5BW
- Sun Dec 26     405x2                 365x4                          (Increase shock plyometric intensity)
- Wed Dec 29    425x2-3              385x4

Actual Workout updated 121210
- Fell behind by a week. will attempt 405x4 2-4 sets on Tue Dec 14.

* If i get burned out with 405 4x8 and not get to 405x6, then $hit.. its happening next month then.
* If everything goes to plan.. then by 2011, il be maintaining strength with 425x2-4 (2.2BW load) and trim BW to 192, plan a good depth jump cycle, wave loaded jumps and more sprint work.
hmm does getting 40pounds to your squat really take a year and a half? I'm guessing when you're lifting at that level it gets that hard? Or maybe you had some injury? Man i dont feel like lifting alreay lol

Kingfish

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Re: Kingfush
« Reply #619 on: March 27, 2012, 02:16:16 am »
0
^ thats when i thought i needed to be at 190ish to move the 4 plates.

i'm 170lbs now and was able to improve my lifts at the same time. i never got any serious injury from training. strained back from the sled drag recently but nothing that held me back for more than a few days.



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.

PointerRyan

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Re: Kingfush
« Reply #620 on: March 27, 2012, 04:14:24 am »
0
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

Raptor

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Re: Kingfush
« Reply #621 on: March 27, 2012, 04:20:46 am »
0
Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

Kingfish

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Re: Kingfush
« Reply #622 on: March 27, 2012, 04:44:32 am »
0
ah so you lost 20lbs bodyweight and gained 40pounds in bodyweight yeah?

yes. i dropped to 170lbs and gained lbs in my squat, why 170lbs - thats when i started to see vascularity in my lower abs. IMO, dropping more will take me from very lean to shredded. not healthy looking with clothes on.

Do you intend to go up again in bodyweight and improve your strength even more? More bodyweight is not that bad for SVJ purposes.

i like it at 170lb right now for my sprinting drills. not too heavy to cause too much wear and tear but heavy enough to lift decent weights. if i were to try to gain more muscle mass, id be happy to be in the low-mid 180s with a higher strength ratio than right now. that could be a lifetime achievement for me without the use of PEDs.
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 #623 on: March 27, 2012, 04:41:21 pm »
0
Tue - 1/3 Morning 12am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* instead of reducing my squat frequency, i ended up doing a workout every 8-10hrs lately. i always stop at 425x1 now while i try to figure out what kind of strength training i want to do with my hill sprinting and drills.
* with my bodyweight hovering now at 168s-172, i find my jumps getting better too.

-----------------------------------------------------------------------------------

Tue - 2/3 Lunch 11am
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

-----------------------------------------------------------------------------------

Tue - 3/3 Night 7pm
Mar 27, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]




« Last Edit: March 28, 2012, 01:11:42 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: Kingfush
« Reply #624 on: March 28, 2012, 09:29:15 pm »
0
Wed - Afternoon 4:30pm
Mar 28, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400x1]
- 375x2

* weak. too much sleep and also tired from 3x lifts yesterday. 400x1 was still controlled/explosive but definitely felt heavier than usual. adding back up sets of 375s - thats were i left off last month. try building that back up to 375 x6-8 reps.
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 #625 on: March 29, 2012, 09:17:12 pm »
0
Thur - Afternoon 4:30pm
Mar 29, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.

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 #626 on: March 30, 2012, 09:00:38 pm »
0
Fri - Afternoon 4:30pm
Mar 30, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* got good sleep but 1-2hr more would have been perfect. 425x1 felt routine 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.

Kingfish

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Re: Kingfush
« Reply #627 on: March 31, 2012, 08:34:18 pm »
0
Sat - Afternoon 4:00pm
Mar 31, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.
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 #628 on: April 01, 2012, 12:04:29 pm »
0
Sun - 1/3 Morning 1:00am
April 1, 2012

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

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

---------------------------------------------

Sun - 2/3 Morning 11:00am
April 1, 2012

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

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

---------------------------------------------

Sun - 3/3 Night 7:00pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.
« Last Edit: April 01, 2012, 11:46:06 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 #629 on: April 02, 2012, 09:27:01 am »
0
Mon - 1/3 Morning 4:00am
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300,350x2][400,425x1]

---------------------------------------------

Mon - 2/3 Afternoon 5:00pm
April 1, 2012

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


---------------------------------------------

Mon - 3/3 Night 11:30pm
April 1, 2012

Daily Squats Maintenance - Paused Reps
[200,250x4][300x2][350,400,425x1]

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.
« Last Edit: April 03, 2012, 03:04:02 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.