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Messages - Kingfish

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1486
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 13, 2012, 09:19:47 pm »
Sat 4:30pm
Oct 13, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10
- 585 x10 x10 x10 x10 : (6-4)
- 635 x10 : (2-2-2-2-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily BW Chins
Paused Reps
- x0

* calf training found another forward gear. lol. the 495x10 first set did not feel heavy at all. decided to go 585 after a single 495x10.  585s also felt lighter. 40 reps and still felt fresh. did 635 and was still able to get x2 with the holds. x4 max with that but don't want to do more than 2 because the whole setup feels like i'm one error away from snapping something. the bar felt sharp but still not prohibitively heavy. 675s (7x45s) are still within reach.
 

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

1487
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 12, 2012, 09:43:39 pm »
Fri 4:30pm
Oct 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30

Daily BW Chins
Paused Reps
- x20

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

1488
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 12, 2012, 06:27:22 am »
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.

1489
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 12, 2012, 05:58:36 am »
Quote from: vag on October 12, 2012, 04:58:19 am
Quote from: hyperdunk1 on October 11, 2012, 10:34:58 pm
Hey, what other plyo's did you do that helped you reach 40 svj?  I know you've done depth jumps, but are there any others that supplemented to your training?  thanks.

The best plyo to help him reach 40+ SVJ was 440lbs paused ATG squats.

:P

that and a couple of SVJs here and there worked well.. deceivingly simple.

1490
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 11, 2012, 09:33:19 pm »
Thur 8:00am
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- skipped. workout after 13hr shift

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily BW Chins
Paused Reps
- x20


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

Thur 4:00pm
Oct 11, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x30


1491
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 10, 2012, 09:22:25 am »
Wed 5:00am
Oct 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

* nearing my calf work goals with the multi 10s using 585s. clusters of 4-4-2 with seconds in between to reset. would max right now at 6-8 continuous reps but will really require me to push with back/arms to get to full top ROM - will be too tiring.
* the 315x4 starting warmup set is getting me some WTF looks..  my squat warmup is very efficient now. 5 mins and i'm done. 
* i'm getting very comfortable with the x4 rep range but i haven't tested multi 4s in a while. if i were to do a squat volume work with the same daily frequency, IMO my best approach right now is a cluster of doubles up to 40 total reps a workout, 2x/day starting with 345s.

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

Wed 4:00pm
Oct 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x10 x10 x10 x10 : (4-4-2)
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0



1492
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 09, 2012, 11:51:33 am »
Tue 7:00am
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

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

Tue 4:00pm
Oct 9, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps
- 495 x10 x10
- 585 x5 x5 x5 x5
- 585 x10 x10 : (4-4-2, 4-4-2)
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x8 x4 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

* calf raises still improving and my torso is getting more comfortable holding up the 585s.
* will get back to high rep/high volume full squats at some point soon.

1493
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 08, 2012, 06:29:19 am »
Quote from: vag on October 08, 2012, 05:16:18 am
What is your squatting plan? Will you go heavy soon? Will it be daily again? Maybe with a bulk?
Also. how did daily squating 405 affect your jumping over the course of that year and how does the current 'deload-rest' phase seem to affect it?

- keep daily squats to ~ 315x4, 365x1 with 1-2x/week 405/425x1..... until i stop gaining on my calf work. might be possible to get to 585x10s at the rate i'm progressing right now.

- daily squats with 405 did not really affect my SVJs as i am used to near-peak jumping after a squat session anyway. i can still SVJ 2-hand dunk which puts me in the very high 30s/low 40s. i also find that at a wet BW of sub 172, i jump highest.

- the squat de-load is just a way for me to blast my calf raises, so jumping is going to be the same.

Mon 7:00am
Oct 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x5 x5 x5 x5

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

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

Mon 4:00pm
Oct 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

1494
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2012, 01:57:05 pm »
Sun 8:00am
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x2 x2][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x5

* rear delts are ok. chins up to 10+ reps again.
* calf raises starting with 495 feeling mid-heavy now, and the 585s don't feel as heavy. must make sure that on 585s, i allow a little upper back rounding at the start because trying to maintain an all upright torso will only make it worst for the lower back - the upper back will round no matter what, but if it rounds abruptly (if trying to maintain a very upright torso), it will take the lowerback with it. best to just give it a bit of rounding at the start and just maintain that form. 

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

Sun 4:00pm
Oct 7, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315 x4][365 x1 x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Re starting. Will only do low pulls as the high pull kills my rear delts
- 75lb x10

* calves got a bit beat from this morning. took longer rests. the squat warmup with 315x4 felt very easy now, x6-8 possible. stopped at 365x1 before the weight starts to get heavyish.
* might need to cut back on calf work tmrw and get recovery going. will go 385/405x1 on squats if i take it easy with calf work. i like how 585 looks on the bar. thing is bent. i have bruise on 3 spots now - even the shoulder bones on the sides is starting to take the beating. feels like the bar just found a way to wrap itself to my upperback.

1495
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 06, 2012, 09:22:38 pm »
Sat 3:30pm
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365,385x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495 x10 x10 x10 x10
- 585 x5 x5 x5 x5
- 495 x10 x10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0

495x10s paused rep calf raise wamrups now. 



1496
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 05, 2012, 12:54:40 pm »
Fri 8:30am
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495x40 10RM

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
* no sleep between this 8:30am workout and yesterday afternoon's 4:30pm. work ends 8am then did my condensed squat warmups - 315x4,365x2.. proceed to do some light calf raises but with some good volume. 

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

Fri 4:30pm
Oct 5, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Mid Volume Clustered Reps -
- 495x40 : 8-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0


1497
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 05, 2012, 03:21:31 am »
Quote from: T0ddday on October 04, 2012, 08:44:02 am
Are you still training for the 60m?  If so how has your progress been?  Any drops in time?  What was your initial test time?

Also, besides larger calves... have you noticed any functional improvement which you think you can attribute to the calf work?  Do you notice appreciable increase to speed or jumping from the calve work?

still doing my hill sprinting but no formal training / timed sprints for the 60m.

as far as the calf training, i'm still just blasting out heavy paused reps 1-2x/day.. the explosiveness benefits might start to be noticeable once i cut the volume down to maintenance level and not go for more progressive loading. at that time, i might also do more volumes of the jump squats or other jump drills to really get the calves more explosive.

i'm at 495-545-585 right now on my smith calf raise and i can still get my 100+ daily reps. it might be possible to get to BOSS mode by december - 585x10 warmups/maintenance.. i just stamped my upperback with the smith bar. traps are bruised and feel more beat up than my calves.

1498
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 04, 2012, 09:32:56 pm »
Thur 8:00am
Oct 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495x0

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
--------------------------------------------------------

Thur 4:30pm
Oct 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[315x4][365x1]

Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy / Low Reps -
- 495lb x20 : 10,10
- 545lb | 585lb x20 : x4 x4 | x2 (2sets)
- 495lb x20 : 10,10

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
* lol. some progress in getting off my endless squat routine. just did 315x4, 365x1 this afternoon. 315s coming from a 6.5hr sleep did not feel wrong at all.
* took my calf training to another level. :headbang:

1499
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 03, 2012, 10:31:19 am »
Wed 6:30am
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x20 x20 : 6-6-6-2 x2 will stay with 495s until i get to repeatable straight x10reps with the holds


1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 
--------------------------------------------------------

Wed 4:30pm
Oct 3, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Heavy -  Low Sets / Low Clustered Reps -
- 495lb x40 : 6RM

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x0
 

1500
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 02, 2012, 10:54:03 am »
Tue 6:30am
Oct 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 475lb x20 : 10-10
- 495lb x20 : 6-6-6-2
- 475lb x20 : 8-6-6

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x10 : 4-4-2
 
--------------------------------------------------------

Tue 4:30pm
Oct 2, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[275,315+4][365,385+1]

Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy / Heavy -  Low Sets / Low Clustered Reps -
- 475lb x20 : 10-10
- 495lb x20 x20 : 8-8-4, 6-6-6-2

1/4 Jump Squats
Speed work - light
- 65lb x0 (followed by 1-4 reps of SVJs)

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso - Resting
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull - Rest
- 70lb x10 : 4-4-2
 

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