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Messages - Kingfish

Pages: 1 ... 108 109 [110] 111 112 ... 144
1636
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 14, 2012, 11:28:56 am »
Mon - 1/2 6:30am
May 14, 2012

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

* did all the ramping warmup paused sets without the safety pins for a bit more motivation. i'm deloading but it still feels bad not to be using 425+ lately.

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Mon - 2/2 3:30pm
May 14, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,420x1]

* did 10 consecutive SVJ 2-hand dunks after the squats. did them all in less than a minute, like conditioning work. squats felt better but still a good 20-30lbs weak. 

1637
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 13, 2012, 11:32:33 am »
Sun - 1/2 6:30am
May 13, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]

* right rotator cuff still strained a bit from a dip set that went too ballistic when i was not properly warmed up a week ago. can still do 30x BW dips as long as i don't get into that 1 position where that mini muscle gets irritated. stop doing dips because its been a week already an the thing is still irritating me. can do chins without any issues. can't put seatbelt on - really gets into that position were the strained piece of muscle gets pulled.

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Sun - 2/2 6:30pm
May 13, 2012

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

1638
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2012, 10:48:33 pm »
Sat - 1/1 6:00pm
May 12, 2012

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


1639
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2012, 12:43:38 am »
Fri - 1/1 6:00pm
May 11, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,375,400,410x1]


1640
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 11, 2012, 03:20:10 am »
Thur - 1/1 9:00pm
May 10, 2012

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

* stayed up to 10am at work. slept til 5pm. did not workout until night. felt sluggish from lack of sleep and then too much sleep afterwards.


1641
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 10, 2012, 05:51:33 am »
Quote from: scoobychau on May 07, 2012, 12:32:42 am
Quote from: D4 on May 06, 2012, 11:07:38 pm
Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...  isn't this call prioritization?

you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.

1642
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 09, 2012, 02:27:06 pm »
Wed - 1/2 9:00pm
May 9, 2012

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

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Wed - 2/2 6:00pm
May 9, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,410x1]

1643
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2012, 05:13:37 pm »
^ typo error there.. just lifted 12:30pm today as a first workout. i get my deep sleep 8am to 2-3pm on work days. on off days, i just sleep post workout 3-4 hrs here and there. edit - yes, i lifted 2:30am on monday.

even with a messed up sleep cycle, i don't have any dark spots below eyes. i get good sleep even if its not the conventional 8+hr straight.

1644
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2012, 04:44:18 pm »
Tue - 1/2 12:30pm
May 8, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420x1]

* getting stronger now finally. stopped at 420 hoping to at least get the same lift later or even go 430 + the supra max 1/2s

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Tue - 2/2 11:30pm
May 8, 2012

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

* only squat cage not available. did my squats on the power rack and had to stop at 400x1 because it might get ugly if i get pinned. did more SVJ dunks instead for more speed work.
* happy with how my SVJ is right now at this high 160s BW. i might have lost the strength to pause single 430-440 at this fatigued state but IMO, a few days of prep work and il get to that weight again. i was able to consistently do paused 425s a few weeks back.

1645
Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: May 08, 2012, 07:47:53 am »
Quote from: Flander on May 08, 2012, 06:42:48 am
Quote from: entropy on May 04, 2012, 01:25:36 pm
I think you should become a bodybuilder, you'd find it a nice change of pace and it might be fun for a while. Do it for 12 weeks then go back to your training feeling nice and fresh and ready to tackle some new PRs.

I actually had something like this in mind. Not BB, but just lifting weights for a couple of months to get my strength up a bit. Ive done this before, but only to throw better. This time it would be for pure strength gains and nothing else. Could be awesome for a period.

if you are not sure what to do, then this is the best thing to keep you busy. remember, strength gains (even with proven methods) take the longest to develop.

nothing is more helpful than getting the backbone of most of the athletic movements stronger while you procrastinate deciding what to do next.

good luck!

1646
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 07, 2012, 06:59:02 pm »
Mon - 1/2 2:30am
May 7, 2012

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

* i was very strong last friday (3 days ago), i should be overshooting by now but the strong is not back yet. all the paused lifts i'm doing right now are strict, full and controlled so i won't mention that again. the 400x1 today felt ok but i was already using too much effort to move it.
* i need to get better nutrition. i got good sleep. at this 168-170lb Wet BW, i might need more pre-workout carbs to get myself lifting heavy consistently.

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Mon - 2/2 11:30pm
May 7, 2012

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

* did some SVJ dunks after the first workout. felt stronger this time but still not +30-40lb stronger. fatigued max right now IMO ~ 410-420.

1647
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 07, 2012, 06:02:13 am »
Sun - 1/2 10:30am
May 6, 2012

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

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Sun - 2/2 10:30pm
May 6, 2012

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

1648
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2012, 07:42:47 am »
Sat - 1/2 3:30am
May 5, 2012

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

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Sat - 2/2 6:00pm
May 5, 2012

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

1649
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 04, 2012, 08:46:42 am »
Fri - 1/2 4:30am
May 4, 2012

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

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Fri - 2/2 7:30pm
May 4, 2012

Daily Squats Maintenance - Paused Reps - Deloading
[200,250x4][300x2][350,400,420,425x1]

* got plenty over the 400x1, decided to try 420. same thing. end up going all the way to 425 and stopped there. have enough to do 430-435 with strict pause.

1650
Strength, Power, Reactivity, & Speed Discussion / Re: squatting below 90 degrees
« on: May 03, 2012, 08:32:14 pm »
^ i got the same "wear and tear" feeling in my upper knee area when i did heavy (440lb) non-paused squat daily for almost 14+ days, with multiple 400s singles as ramping warmups.

the pain IMO is in the ligament between the Y-shaped mass, the VMO and other quad mass in there.

best thing i did is to
- stop abusing the tendon. did paused squats with lighter weights instead. less tendon impacts due to no sudden bouncing.
- form roll with 2.5lb plate, twist plate. move plate up/down with 2 hands. dig deep and find that tendon and shine that thing.
- compression tights and compression wraps  while sleeping
 

 

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