1771
Strength, Power, Reactivity, & Speed Discussion / Re: Jumpsole almost Complete. Time to deload? Change things up?
« on: March 18, 2012, 11:26:05 pm »
jumpsoles and a partial squat thread.. no dunking is going to happen here
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1772
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 18, 2012, 01:45:34 pm »
Sun - 1/2 Morning
Mar 18, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
365
Week 4 345 x
----------------------------------------------------------
Sun - 2/2 Afternoon
Mar 18, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
Mar 18, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
365
Week 4 345 x
----------------------------------------------------------
Sun - 2/2 Afternoon
Mar 18, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
1773
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2012, 08:24:59 pm »
Sat 1/2 Morning
Mar 17, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
365
----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.
Mar 17, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
365
----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.
1774
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 16, 2012, 11:32:54 am »
Fri - 1/2 Morning
Mar 15, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x
365
----------------------------------------------------------
Fri - 2/2 Afternoon
Mar 15, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]
* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.
Mar 15, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x
365
----------------------------------------------------------
Fri - 2/2 Afternoon
Mar 15, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]
* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.
1775
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2012, 03:31:45 pm »
Thur - 1/2 Morning
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x
365
----------------------------------------------------------
Thur - 2/2 Afternoon
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x
365
----------------------------------------------------------
Thur - 2/2 Afternoon
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
1776
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 14, 2012, 11:13:56 am »
Wed - 1/2 Morning
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x
365
----------------------------------------------------------
Wed - 2/2 Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
Mar 14, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x
365
----------------------------------------------------------
Wed - 2/2 Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]
1777
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 13, 2012, 10:57:44 am »
Tue - 1/2 Morning
Mar 13, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1
* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1
365
----------------------------------------------------------
Tue - 2/2 Afternoon
Mar 13, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1
* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.
Mar 13, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1
* took a lot of effort to get the paused 425x1. too much rain here in the next couple of days. hill sprints will be skipped. left arm strained a bit from the front squat. need to skip that too if i doesn't get better later.
* been with paused 425x1 2x a day for a couple of weeks now. will use 435 at some point. just need to get some solid recovery without de-training - enough hours between workouts to keep coordination/skill and get legs decent rest too.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1
365
----------------------------------------------------------
Tue - 2/2 Afternoon
Mar 13, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
- 345 x1
* left arm felt better after my midday nap. did another single of 345x1 and i wrecked it again. lol. will skip front squats tmrw. i have just enough strength to get a 425x1 paused. i was a little more explosive this afternoon compared to the morning lift but same thing, doing the hill sprints with the lifts is tiring me a bit.
1778
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 12, 2012, 11:14:03 am »
^ the weight of the bar is equally distributed to the delts and collarbone area.
Mon - 1/2 Morning
Mar 12, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1
* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1
365
----------------------------------------------------------
Mon - 2/2 Afternoon
Mar 12, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1
* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.
Mon - 1/2 Morning
Mar 12, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 x1
* lifts felt good. noticed that on the afternoon workouts, my feet/shoes feel more planted. could be the heat expansion. stopped the front squats at 345x1 to conserve energy and go all heavy later. i might give 365x1 a shot if i feel like it.
* carbs now at 50/50 brown rice/yam or kabocha squash. prefer the yams.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1
365
----------------------------------------------------------
Mon - 2/2 Afternoon
Mar 12, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425x1]
- 345 x1
* did not have enough glute strength to use heavier weights for paused reps. uphill sprinting even with low volumes is tiring me a bit. did enough squats up to 425x1 just for maintenance. id rather get my sprinting / acceleration faster and faster.
1779
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 11, 2012, 02:34:59 pm »
Sun - 1/2 Morning
Mar 11, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2
* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it. went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it. will lift again in the afternoon if i feel good.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1
365
<a href="http://www.youtube.com/watch?v=u64a-e7HwaA" target="_blank">http://www.youtube.com/watch?v=u64a-e7HwaA</a>
-------------------------------------------------------------
Sun - 2/2 Afternoon
Mar 11, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.
Mar 11, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2
* did not really feel like lifting anytime soon after the saturday afternoon workout. now both lower quads are tender. i made sure i get some serious recovery. deep sleep, contrast baths.. strong meals. woke up this morning and it felt the same way on the legs. that 10+hrs of sleep should have done something even if don't feel it. went to the gym for the morning lift and i'm back to 425x1 with a little reserve.
* took a vid of the paused front squats. still stay at 345 until i get really comfortable with it. will lift again in the afternoon if i feel good.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1
365
-------------------------------------------------------------
Sun - 2/2 Afternoon
Mar 11, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
* felt like i have another 15-20lbs over the 425x1. saved it for tmrw. im just coming back from a tired fri-sat. unless i mess it up, tmrw should be a strong day.
1780
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 11, 2012, 12:06:34 am »
Sat - 1/2 Morning
Mar 10, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]
* did a quick squat session after work at 8am. this is after a previous workout last fri 5pm without any sleep in between. form and coordination was great. 400x1 was not very explosive. stopped there.
* skipped front squats.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
-------------------------------------------------------------
Sat - 2/2 Afternoon
Mar 10, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
* legs are tired. need more sleep and rest. 3-day workout nights are done. will catch up on sleep again
Mar 10, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]
* did a quick squat session after work at 8am. this is after a previous workout last fri 5pm without any sleep in between. form and coordination was great. 400x1 was not very explosive. stopped there.
* skipped front squats.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1 x
-------------------------------------------------------------
Sat - 2/2 Afternoon
Mar 10, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]
* legs are tired. need more sleep and rest. 3-day workout nights are done. will catch up on sleep again
1781
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 09, 2012, 11:15:23 pm »
Fri
Mar 9, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2
* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1
-------------------------------------------------------------
Mar 9, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 345 1x2
* not bad for a workday training. could have gotten a 365x1 front squat today. shoudlers feel strong.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x 1.1
-------------------------------------------------------------
1782
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2012, 06:47:50 am »
^ tell me that you click modify on the previous post, then ctrl+a/ctrl+c the data including the bold/color tags, then start making the new post by ctrl+v.. change some entries... done.
1783
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 08, 2012, 09:25:19 pm »
Thur
Mar 8, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400x1][250,300x2][350,400x1]
* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x
-------------------------------------------------------------
Mar 8, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400x1][250,300x2][350,400x1]
* did not get enough sleep from the last 2 days. 400x1 felt 20lbs heavier. since this is the only time id lift today because of work, i tried backing down again to 250 after 5 mins and see if the 400x1 on the second wave feels lighter. same shit. heavy again - explosive from a pause start but not convincingly fast enough that i'd get 425x1 the same way. did not even feel like fighting for a 425x1. called it a day.
* skipped the front squats. im within 20-30lbs of goal. can't get too greedy and go at it every time. i'l give my shoulders a break since i weak today anyway.
* need to really convince myself to not go back today and lift 425x1. i've done 2x 425x1 multiple times within the week.. a skipped daily 425x1 should not be that bad. dammit. feels bad.
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1 x
-------------------------------------------------------------
1784
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 07, 2012, 11:34:59 am »
Wed - 1/2 Morning
Mar 7, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2
* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1
-------------------------------------------------------------
Wed - 2/2 Afternoon
Mar 7, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
Mar 7, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2[400,425x1]
- 345 1x2
* 345 front squats are repeatable now but still tiring my shoulders fast. found it easier to keep bar in place if i really keep it close to my neck and just pull head back a little bit so i don't choke.
* paused back up squats are in the 4-5min rests now on the heavy singles. 425 is not heavy anymore but adding 10-15lbs makes it exponentially heavier. on a peak day.. i plan on 400-425-445 and do those 1-2x a week. get consistent on 445 and at some point in the next couple of months.. get 455 and end it there. hill sprints + sprint drills volume now consistent also.
455
Front Squat Backup Sets Cycle
Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
340 1.1
345 1.1
Week 2 325 1.1 1x3 1
345 1x1 1 1.1
-------------------------------------------------------------
Wed - 2/2 Afternoon
Mar 7, 2012
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]
1785
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 06, 2012, 10:11:49 pm »you think training with doubles or triples on the front squat would do the trick?
couse my back squat kinda sucks, i cant go on full rom
no. front squats taxes the upperbody too much to make it an efficient leg mass builder IMO. your torso stabilizing muscles will be giving out way before you even get your legs some decent resistance.