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Messages - Kingfish

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1741
Article & Video Discussion / Re: The one leg jump and bodyweight/squat/calf importance
« on: April 04, 2012, 08:28:55 pm »
^ so much questions with the one-leg running vertical training... :wowthatwasnutswtf:  :wowthatwasnutswtf: :wowthatwasnutswtf:

all you really need for a strong SVJ are big legs and consistent SVJ practice. makes life a lot less complicated. if you are fat. be unfat. :headbang:

and to be serious - the main benefit of the SVJ over the RVJ is the training consistency. there is less wear and tear / injury so you get to train longer.

 

1742
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 04, 2012, 10:11:13 am »
Wed - 1/2 Morning 5:00am
April 4, 2012

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

* will try to make a straight 6-7hr day sleep today and lift afterwards.

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

Wed - 2/2 Afternoon 4:00pm
April 4, 2012

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

* got the 6+hr straight sleep. lifts were easier this afternoon.

1743
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2012, 10:55:02 am »
Tue - 1/3 Morning 5:00am
April 3, 2012

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

* 6 hours after the 425x1, 3hr nap and i'm at it again. my higher intake of BCAAs might be helping me recover a bit faster.  

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

Tue - 2/3 Afternoon 2:30am
April 3, 2012

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

* strong enough for +15-20lbs more. stopped at 425x1 and did more sprinting and jumping. legs still holding strong. 3x/day is not as bad as i thought.

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

Tue - 3/3 Afternoon 9:30pm
April 3, 2012

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

* 3x 425x1 today again and i'm not even feeling any soreness or tenderness in my legs. thats with SVJ 2 hand dunks post squat and some light sprint drills.
* might change weight ramping to 350-410-435 if i feel strong after tonights sleep. lift again at 5-6am wednesday and will end the 3x/day lifting. working wed-fri night this week.

1744
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 02, 2012, 09:27:01 am »
Mon - 1/3 Morning 4:00am
April 1, 2012

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

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

Mon - 2/3 Afternoon 5:00pm
April 1, 2012

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


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

Mon - 3/3 Night 11:30pm
April 1, 2012

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

* forgot to mention, i signed up for a 24hr fitness gym so i can lift whenever i feel like it, and right now its every 8-10hours on non-work days. lol
* the 425x1 paused may appear to be a plateau but the way im really killing the momentum and blasting from the paused start without any jerking or rocking is a big improvement. i did the same with the 440x1 a few days ago but that strict paused rep is not repeatable at this time. the 425x1 is perfect for high frequency singles without getting my VMOs tender.
* did my SVJ 2 hand dunks at the 24hr fitness facility and was approached many time asking how its done. so many people want to dunk. i've already forgotten how cool it was to dunk. did my jump drills cold and without a pick up game. dry BW at 168-170lb
* hill sprinting also consistent. back extensions up to repeatable 135 x16-18 multiple time a day, and its not wrecking my squats.

1745
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 01, 2012, 12:04:29 pm »
Sun - 1/3 Morning 1:00am
April 1, 2012

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

* just something to warm up for my speed drills. 400x1 did not feel that light so i stopped there.

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

Sun - 2/3 Morning 11:00am
April 1, 2012

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

* easier than the lift a few hours ago but still need more sleep to cover up for the last 4 days of night shift work. legs not tired, just not firing optimally.

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

Sun - 3/3 Night 7:00pm
April 1, 2012

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

* got good sleep and i'm back to explosive 425s. stopped there as maintenance while i do my sprint and jump drills. the 200-400 warmup ramping takes me less than 20 mins. 15mins if i'm already feeling smooth.

1746
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2012, 08:34:18 pm »
Sat - Afternoon 4:00pm
Mar 31, 2012

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

* 4 days now of 13hr nightshift work (did extra day on tue), and the sleep cycle is tiring me a bit. 425x1 not as strict as i wanted it to be. still paused at the hole but the concentric did not start from a complete stop. had to recoil a bit - not too much to tire the ligaments. just enough to get me my 425x1 on a weak day.
* the 400x1 felt as easy as any other strong day. it just got exponentially harder at +25lbs more.

1747
Pics, Videos, & Links / Re: is my 36.9 standing vert legit ??
« on: March 31, 2012, 04:12:47 am »
^ heres a 34" vid i took before. compare and see if he is any higher. my measured SVJs are very accurate to the inch  :headbang:

<a href="http://www.youtube.com/watch?v=2VWj-FXmox8" target="_blank">http://www.youtube.com/watch?v=2VWj-FXmox8</a>

1748
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 30, 2012, 09:00:38 pm »
Fri - Afternoon 4:30pm
Mar 30, 2012

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

* got good sleep but 1-2hr more would have been perfect. 425x1 felt routine now.

1749
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 10:59:23 pm »
^ take that post down...  :pissed: :pissed: :pissed:

1750
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 10:56:06 pm »
^ nope. not there yet

1751
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2012, 09:17:12 pm »
Thur - Afternoon 4:30pm
Mar 29, 2012

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

* good sleep and felt fresh in mind/body. a second workout 8-10hrs from now will be ideal but stopping at 425x1 with a solid pause and smooth and controlled eccentric is all good.
* will work tonight again for 2nd of the 4 night week. single workouts until saturday.


1752
Pics, Videos, & Links / Re: Got it?.. keep it to yourself.
« on: March 29, 2012, 09:15:07 pm »
^ they might not have this in romania  :wowthatwasnutswtf:

1753
Pics, Videos, & Links / Got it?.. keep it to yourself.
« on: March 29, 2012, 06:48:23 pm »
Got it?.. keep it to yourself.


1754
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2012, 09:29:15 pm »
Wed - Afternoon 4:30pm
Mar 28, 2012

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

* weak. too much sleep and also tired from 3x lifts yesterday. 400x1 was still controlled/explosive but definitely felt heavier than usual. adding back up sets of 375s - thats were i left off last month. try building that back up to 375 x6-8 reps.

1755
Strength, Power, Reactivity, & Speed Discussion / Re: got spinal erectors?
« on: March 28, 2012, 09:24:40 pm »
^ my bad, forgot to mention - these were seated cable rows with light-moderate weights, doing them with a rounded back to full ROM. seated cable rows (rounded) + heavy back extension (straight back) combo worked well for me. 

if you are competitive in sprinting events, my combine coach is really emphasizing to me the importance of the hams/glutes. the quads are important for acceleration but majority of the time, strong and explosive p-chain should be the focus.


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