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Messages - Kingfish

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1891
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!





1892
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 16, 2011, 07:44:54 pm »
Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            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

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting.  problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

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  :headbang:



1893
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 15, 2011, 07:21:36 pm »
^ im using the svj to improve my strength/explosiveness. the dunk part is fun but thats not the end goal.  :headbang:

Sat Oct 15, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

            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

* changed ramping wamrup single from 380 to 390 to make the 410 not very heavy. worked well but still tired to get 420 easily.
* no jump/explosive drills. stopped at squats and did some calf isolation work too. 420x1 is max for today anyway. i need more sleep. got 6 hours today only.
* calf work - started at 405x 2-4reps using the 45deg sled. can now do 4-8 daily without soreness. do them paused at the bottom and top to eliminate the tendon assistance.


1894
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 14, 2011, 10:56:01 pm »
Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            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

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.


1895
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 13, 2011, 10:29:49 pm »
Thur Oct 13, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            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

* cut down on the volume of 2 hand SVJ dunks. got the 430x1 rep with good form but i crawled up after the 1/2 squat depth. form was perfect, body was not as strong. wet BW at 172lbs.


1896
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 13, 2011, 05:32:40 pm »
^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it.  :D

1897
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 12, 2011, 05:10:51 pm »
Wed Oct 12, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            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


1898
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 11, 2011, 06:48:04 pm »
Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            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,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.


1899
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 11, 2011, 10:00:32 am »
Mon Oct 10, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            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
 

 

1900
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 09, 2011, 09:00:37 pm »
Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            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,

1901
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 04, 2011, 05:04:53 pm »
Tue
Oct 4, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1]

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

Jumps
- SVJ 2-hand dunks

* max 430, money 420, recovery 410. i bent my back and crawled with the 430x1 1/2 way up. the 445x1 did its damage. i should be a lot stronger tmrw. need to do high rep backextensions to get blood flowing nicely on back muscles. need to recover good. i'm weak right now.

1902
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 03, 2011, 10:47:23 pm »
Mon
Oct 3, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

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)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

<a href="http://www.youtube.com/watch?v=5g7PtNMpzC4" target="_blank">http://www.youtube.com/watch?v=5g7PtNMpzC4</a>

1903
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 02, 2011, 05:06:05 pm »
Sun
Oct 2, 2011


[140x8][190x6][240,290x4][330x2][370,400,410x1]

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

* 430-440 max, 425-430 money, 410 recovery. got 4.5hrs of sleep after night shift work and did my lift early to have more time before my monday pm lifts.
* skipped the explosive / speed drills again to allow more/faster recovery. i should supercompensate nicely tmrw. will up the ramping singles to 370,410. will make repeatable 410s to push near max singles higher. something like 410,430,445-455 in the next few weeks. still not burning out / plateauing so will continue what im doing right now.


1904
Progress Journals & Experimental Routines / Re: Kingfish
« on: October 01, 2011, 08:34:57 pm »
Sat
Oct 1, 2011


[140x8][190x6][240,290x4][330x2][370,400,420x1]

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

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.

1905
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 30, 2011, 11:09:58 pm »
Fri
Sept 30, 2011


[140x8][190x6][240,290x4][330x2][370,400,420,430x1]

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

Jumps
- SVJ 2-hand dunks

* lift effort: max 430-435, money 425, recovery 420. planned to stop at 420x1 but changed my mind. hit 430x1 without bending torso. technical error from fatigue on right leg - leg is tired, weight shifted a bit on the left leg and i felt more effort coming from left leg to get the rep. will really have to go 420x1 max tmrw if i want to lift better on my days off.


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