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Messages - Kingfish

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1141
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 15, 2013, 09:11:43 pm »
Sat 4:00pm
Jun 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
425 x1
365 x1

Chins
Paused reps top/bottom holds
-BW x20

* felt tired. will get much needed sleep again. tmrw should be a 440.


1142
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 14, 2013, 08:52:28 pm »
Fri 4:00pm
Jun 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1 x1
315 x4

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins
Paused reps top/bottom holds
-BW x20

* 3rd straight day of no daytime naps. 405x1 felt a lot heavier now. did another 405 and it did not improve much. 315x4s for a bit of volume ramping. might go no-paused to 20s with the 315s clustering 4reps.
* 4 skipped days of calf raise and came back strong again. straight to 20 paused reps in the leg press. did 10x45s at one point but the crushing effect to the lower back makes me uncomfortable.

1143
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 13, 2013, 08:45:55 pm »
Thur 4:00pm
Jun 13, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW200lb 455x1 2 of 20| 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1

Chins
Paused reps top/bottom holds
-BW x20

* 9am-3pm sleep. no muscle fatigue. just tired and need more sleep to get fresh enough for the 455. still very happy to get a strict paused 200kg on a weaker day.  ;D
* no backoff set. lost interest to lift anything heavy afterwards. thought about the calf raises but decided it can wait.

1144
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 12, 2013, 09:17:35 pm »
Wed 4:00pm
Jun 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 2 of 20
405 x1

Single Arm Standing Cable Rows
Paused reps top/bottom holds
-100 x20

* 455x1 a bit stronger than yesterday. still from a complete pause. will start the 3-day wed-fri work nights. did not add the volume backoffs today. i will not sleep until 9am tmrw.

1145
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2013, 09:17:36 pm »
First, it depends greatly on the level of track athletes youre referring to.  If youre talking post high school/collegiate and up, and they are competitive at that level in the power/speed events, then they almost certainly are the former type of athlete we are talking about. The other guys have dropped out by that point.   

You can for sure see an improvement in the counter movement and run up of anyone, the problem is it doesnt help after a while and can even hurt some guys to try and go faster than they "need" to go.   Not picking on kingfish at all here, but have you ever seen him from an approach?  Thats VERY common as well with those type guys, lbss will be the same.  The longest run up they will benefit from will be a couple of steps at MAX, and even then some will lose height that way.

There are very little studies or anything other than theories, experiences, and anecdotal evidence done on this type of thing at all, its simply not that common an interest.  Some claim that the more muscular dominated movement pattern requires more time for the actin and myosin cross bridges to develop force.  This is why you tend to see a very close standing vert to running, or even higher standing in these athletes.  Tendons dont work the same way.  More velocity, better output.  This may not be 100 percent accurate, but it tends to hold true if you study which type of athlete youre dealing with.     

my approach jump is a faster version of a 3-step SVJ.  ;D

i train that way because i put self preservation very high. i cannot work if i'm injured. an RVJ requires so much practice/repetitions and is very injury prone.  i've done so many 35"+ jumps in 5+ years. not a single knee ligament is complaining. 

if i were a bball player, given the same skills..id prefer to guard the guy with a 30-40 SVJ/RVJ than somebody with a 36-38 jump.  :trollface: 


1146
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2013, 08:47:55 pm »
Tue 4:00pm
Jun 11, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
455 x1 1 of 20
405 x1

Chins
Paused reps top/bottom holds
-BW x20

* BW 202-204. 405x1 was very explosive and completed very smooth and fast.  455x1 from a complete pause. not the strongest 455x1 i've done as i had to dish out a war cry after my midback rounded a bit towards the 1/4 way up. the initial power from the hole already pushed me into that strong-leverage position. i'd take this loud rep from a complete pause that those stealthy silent rep but without that strict momentum kill.
* will only use the 455 top set only if the 405 rep convinces me to go for it. no need to force it everytime as i already know (again) that i got this. will focus more on getting move volumes of 405-425x1s.

Cant wait to see this 475!
Please get it on video too.

i will go for a 475x1 after i get myself strong enough to lift the 425 as explosive as i'm lifting the 405s on my warmup ramping. hopefully in 10 weeks time by aug.



1147
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 11, 2013, 01:09:22 am »
  One thing you guys are overlooking, which is a HUGE factor in kingfishs ankle dorsi flexion is he is purposely squatting on the front of his feet.  Even with weightlifting shoes on his heels come off the floor at times. This will drastically alter the perception of dorsi flexion in a normal squat with the weight on mid foot/heel.   Hes obviously adapted to this and his knees are fine, but trying to copy that aspect of his squat will hurt a lot athletes who are not Kingfish and do not have his proportions nor time spent  building strength in that movement pattern.

balls of the feet. if we have to land on them with forces coming from plyometrics.. 2-2.5BW in a slow controlled movement should be a lot easier to adapt to.

i concentrate on heel pushing on goodmornings.. never on the squats.



1148
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 10, 2013, 11:39:27 pm »
What's your best 60m?

Kingfish, Could you answer this? Someone as strong and explosive as you must have a great time in the 60m.

never timed my sprints yet.

most of my running are either uphill or while pushing a sled... for now.

1149
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 10, 2013, 09:24:52 pm »
Sun 10:30am
Jun 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 7 of 18

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* the 405x1 went up pretty good. thought about going for the 455x1. was not able to convince myself to do it because my BW was not yet at the 202-204. the 440x1 went up convincingly smooth also. decided to skip the backoff 405 and will go for 455 tmrw afternoon.
* might go 450x1 if the 405 tmrw does not feel light enough.

why'd you stop the front squats?

front squats improves as my back squat improves. will go focus on getting 455-475 in the next couple of weeks.

1150
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2013, 04:45:10 pm »
Sun 10:30am
Jun 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 6 of 18
405 x1

Chins
Paused reps top/bottom holds
-BW x20

Calf Raise Leg Press
Paused reps top/bottom holds
-8x45 x20

* the calf raises after a few skipped days did not get detrained. i'm very strong with this today. straight to 20 paused reps.
* 440x1 top set is routine now. BW 200-202.



1151
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 08, 2013, 09:35:17 pm »
Sat 12:00pm
Jun 8, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 5 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
-100 x20

* 5th straight day of 440x1s. did my workout mid-day to go watch the annual company concert at SF. 440 still not very heavy even with crappy sleep for the last 3 days. probably helped that i've been skipping the calf leg press. if i maintain this pace with the 440s, ill probably be 455 strong again in the 12-16th single.

ohyess.. pitbull. would have been in that front crowd if i knew they were performing. its a no-tell until the actual event.
<a href="http://www.youtube.com/watch?v=386egDAe9fo" target="_blank">http://www.youtube.com/watch?v=386egDAe9fo</a>

1152
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2013, 08:57:16 pm »
maybe work some actual sprints into the training?

i can do hill sprints while i strength train with squats. regular sprints are too taxing on everything - will do them on a cycle for pure speed work.

Fri 4:00pm
Jun 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 4 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 9am-2:30pm sleep. 2nd consecutive day of weak sleep. still got the 440x1 without any problems. might deload with the 315-365-405 routine tmrw so i don't burn out. depends on how i feel.

1153
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 06, 2013, 09:17:06 pm »
Is your sprint test a 30m or 60m sprint?  A 30m is hardly worth for unless your uncoordinated IMO... but it would make sense to concentrate if it was a 60m, would love to see how your training methods would work there.

from the teamusa / bobsled website - 15m, 30m, 45m, 60m sprints. 30m fly. broad jump, shot toss, clean, squat.

i'm doing hill sprints and prowler drills for the running. front squats to prepare for the clean.

Thur 4:00pm
Jun 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 3 of 18
405 x1

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x20

* 4-night work week. slept 9am-3pm. 405x1 felt easier than expected. only planned a 425 but the 440 went up smoothly too. BW 199.6lb empty.

1154
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 05, 2013, 08:27:26 pm »
Wed 3:30pm
Jun 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb

315 x1
365 x1
405 x1
440 x1 2 of 18
405 x1

Chins
Paused reps top/bottom holds
- BW x20

* 440x1 from a complete pause again. did not have much trouble with it. back to the routine that got me to the 455s. caloric excess and just consistent lifting of 425-440s. form is as good as it gets.  will see if 18 total 440s is enough reps to get my BW to the 204s again.

1155
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 04, 2013, 09:55:01 pm »
depth not too bad. need to step up the ankle dorsiflexion if you still can. that'll bring everything lower without pulling in the lowerback.  :strong:




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