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Messages - Kingfish

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1591
Strength, Power, Reactivity, & Speed Discussion / Re: how much squat for athletes?
« on: June 18, 2012, 11:39:20 pm »
you are struggling with 1.5BW. you need to fix your diet. somethings not right here. you get to 2BW. the real struggling starts there.

1592
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 18, 2012, 11:29:05 pm »
Mon - 4:30am
Jun 18, 2012

Week 4 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365+1+1][385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* originally planned to lift this morning but i was so burned out that i had to hold it for later and get more recovery. quads/glutes felt really stiff. i could have lifted and still made my schedule but that would really tire me out.
* tmrw is the last day id do these back up 20 clustered reps. 4 weeks on and il give myself 1 week to recover more. il lift light at 315x20 in the late afternoon tmrw after the finals probably.

1593
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 17, 2012, 12:35:22 pm »
^ GHR or Goodmornings + full squats > deadlift anyday.

Sun - 6:30am
Jun 17, 2012

Week 4 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
335x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* lifted early in the morning. can't do afternoon, need to watch nba finals. not as strong as i thought. 2nd set of 405 was not as strong as the first.
* BW dropped to 166-168lbs. lost more water than i thought standing under the sun for half a day yesterday - i was trying to stay hydrated but apparently not enough. will get better diet today.

1594
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 17, 2012, 03:37:55 am »
lifehouse, jennifer hudson and bruno mars at the att park for the yearly company concert.

<a href="http://www.youtube.com/watch?v=17pJZZEpMmQ" target="_blank">http://www.youtube.com/watch?v=17pJZZEpMmQ</a>

1595
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 16, 2012, 01:53:04 pm »
Quote from: steven-miller on June 15, 2012, 09:20:03 pm
My advice would be to focus on basic strength work and a form of max effort jumps. Squats, deadlifts and one(!) explosive lift (preferably powerclean) should be that basic strength work and max effort jumps can be done in addition. If you have to, keep the BSS if you are interested in single leg jumps as well. If you squat heavy on Monday, you might do them on Wednesday, so that Friday can be squats again. You have to treat them as a main exercise for them to be of any worth IMO.

i'm not very consistent on the explosive lift cycles (i do barbell jump squats occasionally more as a form of squat deloading) and IMO - you can do without them, and still be able to transfer your strength made from the heavy compounds into your jumps just by jumping.




1596
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 16, 2012, 10:43:26 am »
Sat - 6:30am
Jun 16, 2012

Week 4 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
315x20 [+2+3,+2+3,+2+3,+2+3] 60sec rest

* did the workout early because i will be watching a company concert most of the afternoon. don't feel like lifting after standing for a few hours.
* next workout might be sun afternoon ~ 34-36hrs from this. might be able to go 415-365 again.

1597
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 15, 2012, 08:26:30 pm »
Fri - 3:00pm
Jun 15, 2012

Week 4 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385,405,415+1]  30-60sec rest per +
365x20 [+1+2,+1+2,+1+2,+1+2,+1+2,+1+2,+1+1] 60-90-120sec rest as needed

* will back off the intensity on the backup sets tmrw, something like ~ 315-335 and cycle back up again to 365s. 385 is still annoyingly heavy, 365 is the good kind of heavy right now.
* could have gotten a top single of 425 today but IMO, backup with -50 at 375 is a bit too much too soon coming from 335s last workout.
* 100g casein protein post workout. brought the wrong kind. this will do for now. can't go wrong with high BCAA profiles anyway.
 

1598
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 14, 2012, 09:51:50 pm »
Thur - 3:00pm
Jun 14, 2012

Week 4 of 12 Day 2
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 335x20 [+2+3 +2+3 +2+3 +2+3]

* the 405s felt lighter today even with legs that felt really beat. i didn't know what happened but this morning, i thought i won't even make it pass 385s because i was just too sore. slept again and woke up feeling better.
* if i recover as good, and hopefully not going to x4 helped me lessen the soreness - il go for a top set of 425 tmrw afternoon.

1599
Strength, Power, Reactivity, & Speed Discussion / Re: Take creatine for first time for getting explosive?
« on: June 14, 2012, 06:11:41 pm »
use micronized creapure. 5g daily in hot coffee. done. 





1600
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 13, 2012, 07:16:22 pm »
Wed - 3:00pm
Jun 13, 2012

Week 4 of 12 Day 1
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 365 +1+1
- 315x20 [+2+4+2+4+2+4+2]

* even with almost 36hrs from the last workout, the coordination got back quickly after sets 2-3 of 225s. stopped at 225 3rd set as the form is already going. usually go up to 4 sets with 225 if form is still not smooth. no problems with any of the weights. got the first single of 405 easily, i really thought about 425 but found a way to stop myself.
* this cycle is focused on the back up multi clusters for higher tonnage/volume while minimize rests - for more leg mass. had to stop at 405 even when i have 20-30lbs over it.
* i'm only on week 4 and this back up sets are tiring. i'm sweating and i'm getting really sore/DOMd. id prefer the multi heavy singles from 400-440 anyday over this crap.
* played around with the reps on 315s. felt good with a waveload type reps. +2+4, then cycle back. end with +2 to complete 20 total reps.

1601
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: June 13, 2012, 04:00:40 pm »
bout to lift 400 again on jello legs.. need to amp a bit.. here you go. blast this with the top down and some serious subwoofers, drive to the gym. win  :headbang:

pre workout
<a href="http://www.youtube.com/watch?v=EN8tC2XlCSk" target="_blank">http://www.youtube.com/watch?v=EN8tC2XlCSk</a>

post workout
<a href="http://www.youtube.com/watch?v=oFRbZJXjWIA" target="_blank">http://www.youtube.com/watch?v=oFRbZJXjWIA</a>

1602
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 12, 2012, 08:26:23 pm »
Tue - 4:00am
Jun 12, 2012

Week 3 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385+1][405 +1+1]
- 315x20 [2x10]

* time to back off a bit now for the next 1-2 workouts. 405 top heavy singles - form was solid and legs are now tired. did high volume/light weight back off 315s for more blood flow. post workout meal/sleep will be strong.

1603
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2012, 11:17:30 am »
Mon - 6:00am
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][325+2][375,380+1][405 +1+1]
- 385x5 [1x5]

* 2 days of unplanned deload due to sore lowerback did pretty good for recovery too. the 405 felt light considering this is the first workout of the day. i'm stronger on the 2nd workout ~ 8-10hrs after the 1st.

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

Mon - 4:30pm
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]
- 365x5 [1x5]

* lowerback is now pain free. decided to lift again just to make sure it holds up.

1604
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 10, 2012, 09:22:23 pm »
Sun - 5:00pm
Jun 10, 2012

Week 3 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275,325 +2+2][375,400+1+1]
- 380x2 [+1+1]
- 325x8 [+2+2+2+2]

* still some stiffness in the lowerback but fukit, been 2 days already and 375s are not cutting it anymore. 2 singles of 400 - the lifts felt good. drained me a bit and was only able to get 2 on 380. was planning at least 5 but as the concentric slowed down, my back really needed to stay solid to hold that weight longer. didn't bother beating myself up some more.
* 325s were no problem.
* after my back recovers 100%, i might bump it up at week 4-5 to 410 top singles with 380-390 backups. i don't like that 45-50lb gap with my repeatable daily max and my peaked 1RM (445-450).

1605
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 10, 2012, 02:59:53 am »
Sat - 10:30pm
Jun 9, 2012

Week 3 of 12 Day 4
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2+2][275,325 +2+2][375+1+1]
- 325x10 [+2+2+2+2+2]

* back still not 100% took it easy again. improving on the stiffness somewhere in the right lowerback but not enough confidence to use heavier weights.
* did more warmup doubles to really get good form going for the heavier weights. it worked without tiring me.

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