Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 127 128 [129] 130 131 ... 142
1921
Pics, Videos, & Links / Re: Standing Vertical Jump on Vertec
« on: July 31, 2011, 05:39:21 pm »
BUMP!!!

now with dunk vid. very basic but not bad at all. since i realized that an SVJ 2-hand tomahawk is not going to happen until i add at least 4-6 on my SVJ, a shorter goal is get 40-42" SVJ repeatedly. with that jump, i should be able to push the ball down and have it hit the ground first before i do. il work on that now.

http://www.youtube.com/watch?v=qyieM7Gn9u8




1922
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 31, 2011, 05:30:40 pm »
Sun
July 31, 2011

Jump Squats - Light 10%
- 55 8x2, 8x4

Plyometric Depth Drops - Low box
- 18" 6x4

Jumps
- SVJ 2-hand dunks

Back
- seated cable rows with emphasis on spinal articulation x8-12

* light jump squats with 55lbs to get legs warm after the whole body dynamic stretching. did some low depth jumps from an 18" box focusing on quickly, quietly and smoothly descending to a deep knee bend. i find it that i make the best landing by making sure both my feet are plantar flexed, land in the upper 2/3 of feet and make sure my weight is towards the front. another high stress position for the knees but thats just how it works for me. even though 18" feels really low, i feel that i really need to spend a few workouts just to get my body ready for the higher boxes again.
* some more seated cable rows in between jump squat warmups to get back properly warmup. i see that my jump relies also on a ballistic flexing of the lowerback - when i drop before a jump, my torso is bent forward noticeably. i will get my back stronger in a ballistic but controlled way using the seated cable rows with high reps. first 1-2 reps are not yet full ROM, just some gradual build up so i dont pull anything when its still cold. when i get to 4-6+ reps, im doing explosive concentrics using mainly my back. i barely feel any resistance after the first few inches of pull because the weight already has good acceleration. im not doing it like a bbuilder. i will eventually use some decent resistance which will make me put more effort..im maxing at 100lbs x8-12 now.
* played some pick up game and did some 2 hand SVJ dunks. did a lot better than yesterday. i used a bball today and got up above the rim with both hands just enough to get a decent dunk. ive had days where im jumping 2 inches higher than today but don't have it on vid. i got vid of todays drills. probably at least 38-39s. im still fatigued from yesterdays heavy squats.. but repeatable SVJ dunks while fatigued is not bad at all. i jump better when im just getting out of fatigue but not completely recovered anyway.
* i don't hang on the rim after a dunk because i dont want our rim here to wear out.
SVJ 2-hand dunk with bball. most basic proper dunk - push ball down the rim with 2 hands  :headbang:
http://www.youtube.com/watch?v=qyieM7Gn9u8



1923
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 30, 2011, 08:42:22 pm »
^ thanks. For jump squats, most of the time i stay in the 10-20-30% Full Squat 1RM. I've gone as heavy as 50% but did not really find any benefit from it (to offset the very high injury rate), aside from a potentiation effect for a lighter set that follows.

i believe its already been studied that 30%RM is the most effective to use for JS for power development. right now, most of my JS reps are in the 10-20% because im still focused on heavy lifting.

Sat
July 30, 2011


[135x8][185x6][225,275x4][325x2][365,385x1]

#24 Heavy Half Squats - 110%|100%
- 405,425,440,455,475x2
- 495 x1
- 455 x2

Jump Squats - Light 10-20%
- 55 8x4
- 95 4x2
- 55 8x1

Jumps
- SVJ 2-hand dunks with volleyball

Back
- seated cable rows with emphasis on spinal articulation x8

* the 385x1 paused was already heavy. stopped there. did half squat doubles up to 475 and a single 495. i got good depth on it but really took a lot of effort to maintain form. just did 495x1 and a back up 455x2. legs not dom'd but im probably starting to accumulate lots of fatigue. its about time to maintainenance both the full and half squats.
* no pick up game. some light jump squats to loosen up legs from the heavy lifting. did some SVJ dunks with a smaller ball. cant even push the ball down with two hands. had to use 1 hand on some reps to make it look like a dunk.
* this is the last workout of progressive heavy half squats. il maintain the poundage but limit the reps to x1. will focus more now on jump squats + SVJ dunks. will give legs some time to freshen up.

i thought miller was dipping so low on his SVJs until i vid mine. lol


the highest i could get today.


1924
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 30, 2011, 01:28:41 am »
Fri
July 29, 2011

Jump Squats - Light 10%
- 55 8x4 with reset

Jumps
- SVJ 2-hand dunks x4

* just felt like going to the gym to play some pick up game. did pretty good with the dunks afterwards. il do my heavy half squats tmrw. i was jumping at least 38s today. i was pushing the bball down the rim with both hands form an SVJ.
* will get an SVJ 2 hand dunk vid next week.


1925
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 29, 2011, 02:20:51 am »
^ no. always did the heavy lifting before the jumps. i dont really tire myself that much because of the long breaks between sets.

Thur
July 28, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - Waveloaded 10-20-30%
- 55 8x2
- 95 4x2
- 135 | 95 2x1, 4x1
- 135 | 95 4x1, 4x1
- 135 | 95 2x1, 4x1

Jumps
- SVJ 2-hand dunks with volleyball x6-8

Back
- seated cable rows with emphasis on spinal articulation x8

* felt pretty good waking up this morning. legs were not tired and i felt strong. i also wanted another crack at the 405x1 paused that i dropped yesterday. last weeks fridays squats were weak. could be because the last squat workout prior to that was on a tuesday. 2 days of no squats detrained me.
* it was a good idea to lift today. got my paused reps all the way to 425x1 and it is starting to feel easier now. did some cable rows in between wamrup squat sets to get the erectors really going.
* BW at gym - 180. empty 178. maintaining sub 180s while still improving / maintaining my lifts. not bad.
* did not do my half squats. i cannot be overdoing the supra max lifting. did waveloaded jump squats instead with low volumes. no pick up game. went straight to SVJ dunks with a volleyball for my jump drills. if i got a better warmup from a pick up game (and break a sweat), bball dunks would be doable. got repeated 37-38s today. 39-40 not happening when im cold.

1926
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 27, 2011, 04:41:18 pm »
Wed
July 27, 2011


[135x8][185x6][225,275x4][325x2][365,385x1][405x0]

#23 Heavy Half Squats - 113%|100%
- 405,425,440,455,475,495x2
- 515 x1
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 8x1, 4x1

Jumps
- SVJ 2-hand dunks with bball x4

Back
- seated cable rows with emphasis on spinal articulation 8x6sets

* back to back squat days on sun/mon may have gotten me a little beat. i was not feeling weak with the pause squat singles. did 385x1 like a normal recovered day after a skipped day.. but on the 405x1, i noticeably slowed down midway and had to drop it. not worth fighting for the rep and burn myself out.
* the heavy half squats were supposed to be up to 455x2s with emphasis on explosiveness. the weight felt really light on the back. went all the way to 515. had a trainer spot me on depth on 495x2. a good indication that i really reached my 90 deg knee bend is when i feel more glute get pulled/involved. i was also lowering/pushing the weight thru the upper 2/3s of feet and was at some point really letting the balls of feet + big toe absorb the weight. if my shoes didn't have heels, i would have been tip toeing. probably not good for the knees in the long run, but the movement felt more natural that way.
* i was doing my seated cable rows in between sets of the paused squat warmups. really trying to get the erectors ready. light sets of 8s between the squats. and some heavier sets of 8s again after workout.
* did some jump squats, pickup game and 2-hand SVJ dunks. i was jumping good. these were push down dunks with bball.
* will have another half squat workout and then switch to maintenance. something like ramping singles up to 515x1 and then back up to 455x1s.. do more SVJs and then vid some decent 2hand SVJ dunks.


1927
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 25, 2011, 11:58:43 pm »
Mon
July 25, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#22 Heavy Half Squats - 113%|100%
- 440,455,475,495x2
- 515 x2
- 455 x2

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x1

Jumps
- SVJ 2-hand dunks with bball x4

* after my squat workout yesterday, i did some road biking for ~ 2 hours as a liesure run / recovery. it worked really good. i felt very strong today. this should have been a jump squat day with a pickup game and more SVJ drills. change of plans and did another round of heavy half squats.
* i was 178lb at the gym, but did not feel weak at all. did paused full squats up to 425x1. my 1RM full squat is probably in the 465-475 now. this is the 2nd time i hit 425x1 paused. it was not easy.. but i got it up there without collapsing my mid back coming from a 1.5 sec pause at the bottom when my hams are sitting on calves.
* did the 90 deg half squats up to a top set of 515x2, followed by a back up set of 455x2. did not do too much volume as i am 2 workouts away from maintenance. did the jumps squats with the reset and emphasis again on the depth.

1928
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 24, 2011, 04:48:47 pm »
Sun
July 24, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#21 Heavy Half Squats - 100% | 80%
- 425,440x2
- 455 2x1, 2x2
- 365 2x1

Jump Squats - Light Warmup 10-20%
- 55 8x2
- 95 4x2
- 95 4x2 (with reset per rep)


Jumpspaused half squats - 455|365
http://www.youtube.com/watch?v=oaa0XhbcRXQ

half squat depth check


1929
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 22, 2011, 11:36:14 pm »
^ i prefer to do my SVJ 2-hand dunks with a smaller ball when im not completely recovered because i dont have to jump as high to get the ball to clear the rim.  i can easily do 8-10 reps consecutively dunking a smaller ball before i start to breath heavy. also, i prefer to push down a smaller ball than to do a weak dunk with a bball.

Fri
July 22, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#20 Heavy Half Squats - 100%
- 425,440x2
- 455 2x1, 4x1

Jumps

1930
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 21, 2011, 07:13:41 am »
Wed
July 20, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x1
- 135|95 4x1/4x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with volleyball x8-10

* jump squat volume on 135 maxed at x4 and waveloaded with 95x4. did a pick up game as warmup to SVJ double hand dunks with a volleyball. full rest day on thursday and some explosive half squats up to 455x4 on friday if im not feeling very strong. go up to 515x2 otherwise.

1931
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 19, 2011, 11:29:49 pm »
Tue
July 19, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#19 Heavy Half Squats 113% + Explosive 97%/100%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1
- 455 4x3

* legs are well recovered today. could have gotten a paused 425x1. did heavy half squats up to a top set of 515x2. it was not very heavy. i could have gotten 525/535 halfs. top set is not my focus right now. i just need x2 with a heavy weight to get my explosive x4 reps eaiser. the 515 x2 followed by 440x1 worked nicely. only did 1 set of 440. time for 455x4 because i got good speed on 440 now.
* i will do this same routine until i get to 24 workouts with the supra max heavy half squats. then i will go maintenance while doing more jump drills and jump squats. maintenance will be like ramping singles/doubles up to 545 eventually while limiting the back up explosive reps to 1 set.
* no jump drills today.. will do some tmrw, probably volleyball dunks if im tired.

1932
Pics, Videos, & Links / Re: Strength up, Reactive Power up, Vertical stay... (HD Version)
« on: July 19, 2011, 04:09:24 am »
ur strength is no where near where it should be. looking at your log, u squat in the 300s at 190lb BW..  some people with very good jumping mechanics and body structure might be able to do with that.. but for the rest of us.. power-to-weight ratio needs to be really high.

so simple but most people over complicate things and mess it up.

1933
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 18, 2011, 10:38:55 pm »
Mon
July 18, 2011

Jump Squats - Waveload 10-20-30%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1 x2
- 135|95 6x1/8x1 x2
- 95 8x1

Jumps
- SVJ 2 hand dunk with bball x4

* did not overdo the volume of the 30% jump squats to prepare for tmrws heavy half squats. i jumped better today after a pick up game. 2 hand SVJ dunks with bball were better than yesterday. i was able to push the ball down instead of just putting it above rim and letting it drop on its own. thats ~ 1-2" higher jump.



1934
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 17, 2011, 04:48:08 pm »
Sun
July 17, 2011


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

#18 Heavy Half Squats - Explosive 97%
- 365,385,405,425,440x2
- 440 4x3

Jump Squats - Light Warmup + Waveload 10-20%
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- SVJ 2 hand dunk with bball x4

* light squat workout after a day rest from fridays heavy lifts - stopped the paused full squat wamrups at 365. and did half squats up to 440s. some light jump squats and the sunday pick up game. did some SVJs after the same. barely got above the rim. would have been clean 2 hand SVJ dunks if i used a volleyball.
* will do waveload jump squats tmrw and more SVJ drills. im jumping 2-3" lower today. max at ~ 37"

SVJ after the squats


 

1935
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 16, 2011, 03:56:16 am »
Fri
July 15, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#17 Heavy Half Squats - 113%RM + Explosive 97%
- 425,440,455,475,495x2
- 515 x2
- 440 4x1,5x2

* legs felt recovered and paused full squats were ok. not the strongest but not very weak either. will not get a paused 425 today based on how much effort i had to use to get 405 up.
* did supra max half squats up to 515x2 to potentiate some explosive 440s x4. blasted the first 4 easily on 440. did x5 for 2 more sets just to get more reps going. im getting close to repping 455x4 explosively. will probably start a supra max maintenance at that point and concentrate more on jump drills while giving myself some time-off to recover from the heavy lifting.

Pages: 1 ... 127 128 [129] 130 131 ... 142