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Messages - Kingfish

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1651
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2012, 09:32:27 am »
Quote from: LBSS on May 03, 2012, 09:20:41 am
yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?


mostly daily:
back extensions - 135-180lbs 12-20 reps
dips - 30 BW
chins  - 18-20 BW
head supported barbell rows, underhand grip - 12-20reps low-mid 100#
GHR situps - 20BW, 10-16 weighted ~ 30lb

when the reps go down due to fatigue accumulation, i just back off a bit and go at it again when it start to feel good. i used to dip 90# x10-12 but that is just too much stress on my shoulders. not doing those again. just high rep BW to get the blood flowing everywhere and spread the creatine/protein overload. lol

Quote from: Dreyth on May 03, 2012, 09:15:59 am
were you turning heads in that new gym or what

usually, i hear a WTF comment when i pause rep 400+lbs without even making a war cry or anything.. i don't really stim myself too much right now, it feels very routine after i've been doing the lifts multiple times a day, daily.

Quote from: T0ddday on May 03, 2012, 09:26:51 am
Look's like the new 24hr gym near Northgate mall.  Trained there while on christmas holiday.  Don't drop weights there, they are very sensitive about it!  I'll be in South San Fran in a couple weeks for interviews and needing a place to train.

yes. the bball court also has a big sign - no dunking. oh well. i really plan to not jump much but i'l be here til sunday. need to jump at least tmrw or saturday. can't deload that long. i'l smash that rim early in the morning when nobody is there.

the supersport 24hr fitness is ~ 15min south of SSF.

1652
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2012, 09:05:54 am »
Thur - 1/2 4:30am
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling strong this morning. got plenty over the 400x1. happy because this is after almost 15hrs from the previous squat. i'm out of town right now - in seattle. found a super sport 24hr fitness and the facility is fairly new. first time i've seen and used a squat cage with a pull up attachment specific to rock climbers.. the rock looking thing. felt good using it.
*  these 2-3x a day squat with 400 singles and the higher volume SVJs are thinning me out. my diet is the same. my jumps have improved by at least 1-1.5" with the 2lbs of mostly fat IMO that i've lost.

i'm getting very learn right now ~ 168 average for almost 2 weeks, 166 lowest dry BW. tricep is looking Boss without fat. i don't even bodybuild. just 30 BW dips/workout up to 34-36 max with strict form. no kipping crap.



Thur - 2/2 12:00pm
May 3, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]


1653
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2012, 02:36:36 am »
Wed - 1/1 1:30pm
May 2, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. will lift early morning wed ~ 3-4am. giving recovery more time to catch up. adjusting also to lifting low-mid 400s at 168-170 wet BW.





1654
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2012, 07:09:35 am »
Tue - 1/2 3:00am
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work.

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Tue - 2/2 4:00pm
May 1, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* no post squat jumping or speed work. got a bit more over the 400x1 compared to previous workout but still not enough to go try 415-420. 425 is not happening until i skip the jumps for a few more days. 

1655
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 30, 2012, 10:30:04 pm »
Mon - 1/2 7:30am
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/2 3:30pm
April 30, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* i got my 3hr pre-workout sleep + a pre-work out sub max lift in the morning. only got enough strength to do a strict paused lift with 415x1. i will need to back off a bit now on the SVJs and let my legs catch up. i am dunking too much.. 8-10reps 2x a day lately.  and those SVJs are clustered together. within a minute most of the time.

1656
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 29, 2012, 06:23:27 pm »
Sun - 1/3 :30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* legs fatigued coming from high volume SVJ dunks. not very happy feeling this weak but at the time of the SVJ dunks, i did not care if the 400s become very heavy.

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Sun - 2/3 1:30pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* getting some strength back. would be happy if i can go 425+ later. need to stop dunking too much. just enough jumps to get speed going. its addicting sometimes and hard to stop smashing the rim.

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Sun - 3/3 8:00pm
April 29, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got something over the 400x1 but still doesn't feel that il get a clean 425. stopped at 400 to get more recovery. skipped the jumps.


pic of goriila hands - too much dunking lately



that circle looking mark there is from the rim chins i do on the last dunk.







1657
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2012, 10:50:52 pm »
Sat - 1/1 5:30pm
April 28, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]

1658
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2012, 02:31:59 am »
Fri - 1/1 5:30pm
April 27, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,400x1]

* did 2x 400x1 because i don't feel like lifting anything heavier and tiring myself before work, but the single 400x1 did not cut it.  pause was strict and concentric was explosive.

1659
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2012, 10:15:47 pm »
Thur - 1/1 5:30pm
April 26, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* feeling weak after the strong 400x1. need more BW. high 160s is not cutting it for me, or it could be the 6+hr sleep, or the work nights. will only lift 1x today. recovery and diet needs to catch up



1660
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 25, 2012, 06:14:00 am »
Wed - 1/2 12:30am
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350x1]

* after a 3.5hr nap, legs felt explosive and ready for another set of squats (or i thought). the explosiveness of the quads quickly died out after the 250x4 reps. lol. i overdid the speed work on the SVJ dunks. 350x1 was still from a complete and strict pause but i lost all the motivation to lift more after that rep. first time in a while a sub 400 weight felt heavy on the legs. 350 is a doable 20rep breathing- squat weight for me on a strong day.

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Wed - 2/2 5:30pm
April 25, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* work night starts. taking it lightly. recovered nicely with the 5hr sleep. will go thru 415-420 for first lifts of the day or after 10+ hrs of nonlifting to get better coordination.


1661
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2012, 01:21:42 pm »
Tue - 1/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415,420x1]

* felt good using 415x1 as another warmup single to start the day. the 420x1 was also easy. could have gotten 425 after the 420 but saved it for the 2nd workout. BW now at 168s. need to eat some more to keep up with the 2-3x/day lifting and speed work.

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Tue - 2/2 7:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* wet BW was 168. damn. twig mode. lifts were not so bad but i probably used up more than i had to on the first workout. form was perfect. sleep was complete. leg fatigue too much right now. need to back off a bit.
* even with the weak squat numbers, my SVJ is just peaking right now. i just did 8 SVJ 2-hand dunks in less than a minute. 1 was even a back to back because i was able to get the ball right away ~ less than 4 secs in between.

1662
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2012, 08:09:15 pm »
^ i was a 5'10 PF/Center back in highschool imitating the moves of sir charles barkeley. i unathletically crab dribbled my way against lighter defenders.. good cardio conditioning with endurance cycling helped me more. i was outrunning smaller people just like my idol.

i don't jump over people. i box out and wait for the ball to come to me. strong legs that get you jumping high also makes you hard to unplant once you decide you want to be at that space.. :strong:


1663
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 23, 2012, 01:52:33 pm »
Mon - 1/3 8:30am
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

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Mon - 2/3 3:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,415x1]

* after a perfect 3hr pre-workout nap, i'm now pretty sure that the supra max 500s waveloaded lifts i did a couple of days back dished out some fatigue that needs more than a days worth of sleep. the 400x1 was still easy but it just did not feel as easy as usual.
* might be a stupid idea but i thought that i may just not be mentally into the workout.. so i did not put the safety pins on for my 415x1 paused rep and made sure i will ballistically push the weight up. worked but still not convincingly strong. stopped there.

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Mon - 3/3 9:00pm
April 23, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400,425x1]

* i'm back to strong but will not go supra max 1/2s yet. will do it tmrw. BW at 168-170. SVJ 2-hand dunks consistent now straight from the squat rack. no running or pickup games.

1664
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 22, 2012, 11:45:33 am »
Sun - 1/3 8:00am
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* got 5 hr sleep, felt a lot better. 400x1 paused was easy but as a first lift of the day - i stopped there. coordination did not feel very smooth.

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Sun - 2/3 3:00pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400,425x1]
- 455,475x1
- [500x1 + 455x2] x2

* this is more like it. i'm sleep recovered now. went all the way to 500x1 paused rep 1/2 then waveloaded down to 455x2. the 455x2 that followed felt very easy and explosive. i really emphasized on the pause on the 1/2 depth then 1 big explosion to drive the bar up. stopped at 2 waveloads as i plan to do these daily too.
* my chest is getting ripped. need to stop doing BW dips at the workouts. i'm doing controlled single sets of reps to 30, 34 max with non-moving lowerbody, 36 and the legs start to do its own thing.
* ditched the seated cable rows for head supported barbel rows at home. feels a lot more comfortable and i can really focus on beefing up the middle back.
* might lift again later.

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Sun - 2/3 9:30pm
April 22, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused + Waveloaded
[200,250x4][300x2][350,400x1]

* got 1.5hr nap. was trying to gauge how a heavy supra max workout affects the next. it got me tired a bit but not too much that id regress. the 400x1 was easy just like any other day when i'm firing right and get my pre workout sleep. would have gotten 425x1 too. did not bother pushing too much.

1665
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2012, 07:49:54 pm »
Sat - 1/2 3:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* was only able to lift 1x yesterday, and coming from an almost 24hr layoff, legs were very fresh but i was not strong at all. lack of sleep - 6hr yesterday and 4 hr today + detraining = weak CNS.
* 200-350 warmups felt normal but the 400 felt at least 20lbs heavier. this is my 3-day workweek so i will be able to lift again later at ~9-10pm after another 3-4hr nap. exited on how strong i can come back later.
* workouts following 24hr+ de-training is mentally more challenging to me than doing the 3rd workout of the day. multiple workouts/day = more sore/stiff legs but its something that tells me i'm stronger. if i feel fresh and fully recovered, most of the time - i will suck.

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Sat - 2/2 9:00pm
April 21, 2012

Daily Squats Maintenance - Paused Reps / Supra Max 1/2 Squats Paused
[200,250x4][300x2][350,400x1]

* 400x1 felt a lot lighter now but still not feeling recovered from the work week. will need another batch of deep sleep and rest.


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