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Messages - Kingfish

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1861
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 15, 2011, 04:38:28 pm »
Thur
Sept 15, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430,

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* was a little worried that 2x pickup games and 2 sessions of SVJ dunks yesterday might have fitigued me a bit. this is also the 3rd 420 ive done in 3 days. the plan to stick with 420 didn't work. i moved it convincingly and decided to go 430 today. worked nicely. i might have an extra 10-15lbs over it also. the weight just moved up smoothly. will stop at 410-420 tmrw if im not very strong.

1862
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2011, 10:23:16 am »
Quote from: adarqui on September 13, 2011, 04:17:14 am
bored, body feels crappy, tired of "repping shit out", tired of lifting, etc.. i know the road i have to take with lifting, where i need to get my strength levels, but im just not enjoying it much anymore.. so it's time to go into experimental mode and play around with some stuff, try to make something very different from what i usually do, work.

what was the seems like i have been doing some good stuff comment about? recent stuff? or previous months?

bottom line, i have no business lifting right now until i improve fitness 1049124019202%, get to 140, become more proficient off slrvj lefty and mostly RIGHTY, improve my strength on a variety of reactive drills, etc.. im neglecting some core elements of what i need to fly.. need to sort those out before considering lifting again.

getting knee tendonitis from SLRVJ'n was what set me off.. it shows im just not where i need to be fitness/strength wise.

im going to hop my ass off, for months, hopefully.

should be interesting.

pc!

u jelly.. turtles going to squat again.. 400lb x17th day. slow but recovery is apeshit. :P 

1863
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 14, 2011, 04:37:11 pm »
Wed
Sept 14, 2011


Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* mirror of previous day. right calf and right glute a little sore from banging bodies at the post yesterday. didnt really affected anything.
* i am not building fatigue faster than i am recovering.  i lifted 420x1 today with the same effort as i did from the 2 previous days. 10-15lbs over it.  that is a near max paused rep squat workout + some near max / low rep jumping. il try to do 2-3 more days of 420x1 and squeeze in a 430x1.
* did some 8-12reps of isolated calf work too.

Wed Afternoon

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* did another pick up game because i felt like getting more conditioning going.  SVJ dunks after i got a good warmup from the game.

1864
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 13, 2011, 05:30:52 pm »
^ id be nice to get repeatable 40s if i go to a deload. my plan is to raise my maintenance paused full squats to 430-440 (2.5BW) which will make days using 415-420 (2.4BW) "deloads". i do all my static stretching after workouts.. i do plenty. i jump best when my legs are quad locked - feels like they are about to go cramps but not.. just hard like wood. heavy squats the previous days puts my legs at locked condition.

Tue
Sept 13, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* day 15 and getting pinned is not happening anymore.. even with repeated high 30s jumps the day before with pickup games. adaptation is a wonderful thing. will now see if i can be this strong at maintenance with 420x1 come work days (wed-sat nights).
* did not really plan to go over 420x1. will try to do a lot of 420x1 with SVJ dunks afterwards. this combo seems to be working well. will go 430x1 2-3x a week with 420x1 maintenance. hopefully in 2-3 weeks, i can do them repeatedly.

1865
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 13, 2011, 12:33:06 am »
Mon
Sept 12, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 



1866
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 07:49:11 pm »
^ i dont really know. the RVJ is a totally different undertaking IMO. i stick to SVJ because of its simplicity.. bend knees and explode up. improve the power-to-weight ratio and SVJ goes up with it.  SVJ and jump squats movements are very similar. id do more single leg bounding drills for RVJs.

1867
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 07:14:11 pm »
^fixed .. still not 40s.. still happy to be getting repeated high 30s while on a daily squat schedule.. but would have been nice to catch 40s on vid.

1868
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 11, 2011, 06:36:05 pm »
Sun
Sept 11, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ jump test

* got an extra 10-15lbs over 415 in my legs. could have gotten 425-430max. 1 pick up game and SVJ jump test after a good sweat. did not jump as high as i thought. i was really expecting at least a 40-41" SVJ on vid. only got repeated 39s. maybe i need to do more SVJ jump test again to get better form. its been a while since i did an SVJ test. will probably be weak tmrw because of the jumps, but if i feel good, i will go for 430x1.

39" rep 1


39" rep 2

http://www.youtube.com/watch?v=Fw0J8l3LJRU


1869
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 10, 2011, 08:50:51 pm »
Sat
Sept 10, 2011


[135x8][185x6][225,275x4][325x2][365,395x1]

* felt like i only had 5-10 lbs max over the 395x1 to get the rep. got extra fatigue from the jumps yesterday. did not do anything after 395x1.  could have maxed today at 400-405.. will fail 415. will see if getting a good meal and sleep prepares me for a performance overshoot tmrw. did not accumulate too much fatigue today.

1870
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 09, 2011, 10:36:01 pm »
Fri
Sept 9, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* probably had another 10-15lbs on my max paused singles today.. 430 would be doable. 420 was not very slow. smooth concentric without any caving-in of the torso. finally stopped the 3 days of top set failures - another 1 would be demotivating. one pick up game and some SVJ 2-hand dunks on vid. was trying to show my 2-3" below wrist rim clearance with the ball. did not work out. i had vid but i didn't have the jump. upload vid later.
* will do a top set of 415-420 again tmrw and stop there.

a few workouts ago, i was 2-3" higher than this. taking vids lower jump by 2-3"..  :P


http://www.youtube.com/watch?v=sDScwmqe1kk

1871
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 09, 2011, 12:05:03 am »
Quote from: LBSS on September 07, 2011, 06:28:15 pm
good LORD that's a lot of protein. don't think the extra will do you much harm but your body probably is just pissing it away.
http://www.ncbi.nlm.nih.gov/pubmed/1474076

^ yes. i might just be wasting it but as i said, i drink them because they are my cheat meals. i like the taste  ;D

Thur
Sept 8, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][435x0]

* felt good with how the weights were not as hard today. 415 got up explosively but at 435, i didn't have enough strength to complete the lift - starting concentric was not fast enough and i had to muscle the weight midway. slowed down too much and decided to just let it go.
* need 2 light days fri and sat. probably max at 395-415. 420-430 on sunday. i will vid some jump tests on sunday. felt like showing my 2-3" wrist below rim SVJs.
* i could be really depleting my CNS will all these top set failures for the last 3 days.. but IMO, i dont really fight the rep long enough to really overexert myself. daily squats make me feel solid with my form.. its now more on fatigue that gets me pinned.

1872
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 07, 2011, 05:25:57 pm »
^ a single serving of whey is ~ 22 grams of protein. i consume an average 2-3 servings after a meal 3-4times a day. thats 22x3x4 = 264g protein from syntha6/musclemilk alone.  i eat salmon and beef regularly as my main source of protein. i take whey supplements because they taste good - my cheat meals. i also have my promax protein bars..

Wed
Sept 7, 2011


[135x8][185x6][225,275x4][325x2][365,395x1][415x0]

* i may have underestimated the fatigue from near max effort SVJs yesterday. the heavier sets felt 15-20lbs heavier. i should have stopped at 395 because it felt heavy on my back. i was still able to get up on 415 up to half way up but everything just felt weak. even the bar placement at my back did not feel right. if i attempted 415 again after 14-18mins.. i would have gotten the rep - i would psych myself better and really drive for an explosive concentric out of the hole. i didn't have the energy to blast it today.
* no jump drills, no explosive lifts. rest and sleep. work tonight and tmrw i will lift a lot better.



1873
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 11:00:37 pm »
i have vid at 2008 of a no-armswing SVJ at 28".. thats before i learned to bend lower to really muscle my jumps.. and with a lower squat max.

http://www.youtube.com/watch?v=4vtBctSpBEE

34" SVJ with no armswing coming from a paused full squat position is not really not hard.. considering im downplaying my no-vid,  e-stat, max 42" SVJ..

1874
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 07:22:11 pm »
^32-34" max if the rim im using is still 10ft.

1875
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 04:48:54 pm »
^ thanks. i can vid that but it really looks like a very slow unathletic jump.

Tue
Sep 6, 2011

Jumps
- SVJ 2 hand dunks

* came back to the gym to play some pick up game for a sweat then do some low volume SVJs dunks. legs are definitely explosive. should have taken vid showing both wrists cleared the rim by at least 2-3inches with the ball for my SVJ 2 hand dunks today. a vertec test would have been nice too.. but nothing i can do about it now.
* will do paused rep singles tmrw up to 415-420 tmrw morning.

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