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Messages - Kingfish

Pages: 1 ... 110 111 [112] 113 114 ... 145
1666
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.

1667
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]

1668
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]

1669
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.

1670
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
 

 

1671
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.

1672
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]


1673
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.





1674
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. 

1675
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.

1676
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.







1677
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]

1678
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.

1679
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



1680
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.


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