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Messages - Kingfish

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1891
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2011, 04:45:08 pm »
Mon Oct 24, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420, 420

Paused Front Squats
[150x2][200x1][250x1]

* i was 168lbs wet weight today. too much prunes messed me up. dehydrated a bit and really thinned out. minimized ramping reps and stopped at 420x1
* my SVJ dunks after the squats were really good. one of the best SVJs. no vids. same old 2 hand SVJ dunks for explosiveness. at least something good came out of being sub 170lb. the 420x1 at 168 is still a 2.5BW.. can't really complain.
* front squats are not very difficult. just doing more reps to thicken my delts/shoulders. tomorrow is going to be more volumes of front squats and cleans from mid-thigh start.

1892
Nutrition & Supplementation / Re: which whey protein is best?
« on: October 24, 2011, 02:10:32 pm »
^ get the most basic micronized creatine by higher power. put in hot water/coffee to solubilze/dissolve. then mix with cold whey protein shake. load 5g/day for a week. maintain 2g/day. win


1893
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2011, 01:19:49 pm »
Sun Oct 23, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420

* stopped at 420x1. it was not heavy and i could have gone up to 430-435 today. good time to skip the heavy set and make sure i get a good top rep on monday. skipped front squats and jumps. this is the last time il prioritize a top rep on full back squat paused rep. have vid of todays 420x1. form was solid.

1894
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2011, 07:33:49 pm »
Sat Oct 22, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420

* im tired. skipped the jumps/explosive drills today. fatigued but was able to maintain good form on the squats. 420x1 was cake. with an extra 20lb on top it. it felt like 440 today.
* no work tonight so i will really focus on recovery/sleep these next 4 days.

1895
Nutrition & Supplementation / Re: which whey protein is best?
« on: October 22, 2011, 06:09:57 pm »
^ nothing bad with those. id suggest buying any mainstream whey protein based on taste. whey protein works if you are consistent in taking it.

if you don't want to spend too much - i find syntha6 / muscle milk really good for the price. id take syntha 6 peanut butter/vanilla over ON anyday. ON has less carbs but thats not always a good thing.

creatine monohydrate > whey, so get those first if you haven't yet. good luck!

1896
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 21, 2011, 09:26:40 pm »
Fri Oct 21, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430x1]

Paused Front Squats
[150x2][200x2][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430

* i think its a combo of unrecovered hamstrings/glutes also from the weighted back extensions that made the last few days of 420x1 harder than usual. i cut down on back extensions and im feeling stronger already. not strong enough for a 440x1 or an overshoot but definitely better than the last 2-3 days of lifting.

1897
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 21, 2011, 08:32:32 pm »
^ thanks

i just really need time to get my pain threshold higher so that i can really rest 300+lbs on my delts/clavicle. i will post my clean vid when i think i'm close to how dimas is doing it. arguably the best clean ive seen. i dont care if its 150lb or 200lb.. as long as i have that form, the weight progression will follow.

http://www.youtube.com/watch?v=vXZt4PhdUns

take note that im only doing the front squats to prepare for the cleans. i agree with you that no amount of front squats can beat a properly performed back squat as a strength builder for general explosiveness.


1898
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 21, 2011, 05:52:40 pm »
Quote from: T0ddday on October 21, 2011, 09:01:41 am
About your goals...

I'd say your undershooting with the front squat goal.  I've doubled 315 in the front squat while maxing at under 370 in the full back squat.  If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much.  The power clean and broad jump seem reasonable goals as well.  But a 6.5 60m sprint?  If your speaking FAT, you realize that's a world class time?  If you only goal is explosiveness might want to dial down the sprint to a 30m sprint.  It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time.  Contrary to popular belief the 60m sprint is not just a test of explosiveness... 

appreciate your reply. i do notice on the last workouts with front squats that leg strength is not going to be a problem. i just have to get my upperbody - delts/clavicle used to handling the weights. i can rep 300 on my 3rd day of doing the front squats again. im just not used to the pain right now on the area where the bar rests.

il progress from front squat - squat cleans - speed front squats.. just anything to get the form going and "thicken" my shoulders.

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!














1899
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2011, 06:43:39 pm »
Thur Oct 20, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2][250 1x5]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420

* my hamstrings are not fully recovered from heavy back extensions. i felt strong on the quads and everything else but at the pause on the bottom, i can feel the isometric contraction of the hamstring is not as forceful. will maintain 420s for now and shoot for another 440 by monday or tomorrow if hamstrings feel better.

1900
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2011, 03:03:54 pm »
Wed Oct 19, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

Paused Front Squats
[150x2][200x2][250x1][250x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420

* changed warmup weights/reps. started front squats to get form going.
* will add volume of paused front squats to thicken my shoulder/clavicle area that receives the bar. will also do some ballistic/speed front squats. these are my preparation for cleans that i will add also at some point. the 250x1 front squat did not feel any different on my legs compared to a 250 back squat. its my front delts that are in pain - needs time to get used to it.

1901
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 18, 2011, 10:45:32 pm »
Tue Oct 18, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430,

* final week of the 8 week squat marathon. will stay with a top set of 430-440 depending on how i feel. will change ramping sets to 150-200-250-300-350-400-410-420-430. then back up sets of paused front squats.

1902
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2011, 11:23:39 pm »
Mon Oct 17, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430,440x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 -

* got good rest/sleep and did the lifts at ~ 3pm. the 410/430 did not feel that heavy even though my quads were feeling sore this morning. i was a little worried that i might only make it up to 420 judging on how my legs felt this morning. i can lift 420 even if im feeling crap, as long as im not sick/injured.
* did the 440x1 smoothly. form was perfect.
* did a quick pickup game and some low volume SVJ dunks afterwards.
* week 8 is my final week of ramping singles. i will change things up a bit after this. not really sure yet what to do but i might just stick to 400-410-420-430/440, then some light back up sets of front squats. will add the short sprint workouts too for coordination.
* i do not feel like deloading on my 8th week to get a PR day of >440x1. if i can do repeatable 420-430 daily.. id consider that a good improvement already. no need to stress out if i dont get anything over 440.

here my blood pipes at 170lb / sub 10%BF, 6-8.4% caliper if you believe in that


1903
ADARQ & LanceSTS - Q&A / Re: Lance / Adarqui - some questions about my new training Goals!
« on: October 17, 2011, 03:11:51 am »
^ yes. the sprint (even if max if 60m) is a totally different animal compared to a bend-knee-push-floor SVJ. i will need personal coaching on this one.

i'm looking for a local coach here in the bay area and PMd AlexV also. found a NFL combine training facility a few minutes away. il probably go here.

http://payesplace.com/pro_athlete_training.php

until i get to train in a dedicated facility, my plan is to incorporate short sprints (in spike shoes) in a track oval close by, just building up volume with moderate intensity to improve my coordination. if i can do them daily, even better. il do those sprint drills seriously now while building up the front squats. once i get to decent front squat weights - and 300lbs doesn't feel heavy in the clean position, il put in some power cleans too.

il probably go to the oval, dynamic warmups, short sprints.. then head over to the gym and lift.






1904
ADARQ & LanceSTS - Q&A / Re: Lance / Adarqui - some questions about my new training Goals!
« on: October 17, 2011, 01:13:31 am »
thanks for the quick reply lance.

it might seem like my p-chain is not getting as much attention, but believe me, its getting its share of abuse. i do a lot of 135lb weighted back extensions with a low pad / straight back - putting the dynamic work on the hams/glutes. i do 8-16reps of those consistently and only cut back when i feel some doms starting to build up.

at some point soon, my training will involve lots of front squats, power cleans, increased sets on weighted back extensions. speed will be from sprints / broad jumps. some maintenance paused full back squats / SVJ dunks here and there.

i will not disclose what im training for, but as long as i hit those numbers i listed.. 2012 will be a good year.  :P

1905
ADARQ & LanceSTS - Q&A / Lance / Adarqui - some questions about my new training Goals!
« on: October 16, 2011, 09:55:25 pm »
copied from my training log:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen..

Are these realistic? Any of them seem way far off and il just be wasting my time trying to get something thats just out or reach?

The sprint time goal is serious. I may look unathletic/slow on my workout vids, but trust me.. i can go apeshit on acceleration too.. i am usually out of reach of anybody on the bball court after i explode with 2-3 strides.

I also believe that my body favors the power cleans. i have a 6'3" wingspan / 92" reach, which puts my legs at the dead start at 1/2-1/4 squat depth already.. thats the same sweet spot where i can reverse 515x2 half squats

thanks guys!





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