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Messages - Kingfish

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1921
Nutrition & Supplementation / carb-back-loading for muscle gain / fat loss
« on: September 28, 2011, 08:19:11 pm »
http://articles.elitefts.com/articles/nutrition/carb-back-loading/

cliff:
low carbs before workout.
high carbs following a workout.

gives you something to think about..

i still follow the most basic.. caloric deficit + lots of protein to lose weight while minimizing muscle loss.. caloric excess to gain weight.

1922
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 28, 2011, 04:11:47 pm »
Wed
Sept 28, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

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

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 

1923
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 27, 2011, 05:36:10 pm »
^  :headbang:

i'm only ahead of you by a few months..

1924
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 27, 2011, 04:45:25 pm »
Tue
Sept 27, 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,

Jumps
- SVJ 2 hand rim grabs - paused full start / no arm swing

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.


1925
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 26, 2011, 11:16:58 pm »
Mon
Sept 26, 2011


[140x8][190x6][240,290x4][330x2][370,400,420,440x1]

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

Jumps
- SVJ 2 hand dunks

* daily lift effort - max 440, money 430-435, recovery 420. mid-upper back caved in. 440x1 last week was an easier lift.
* no pick up game. cold SVJ jumps. started with 2-hand rim grabs coming from a full paused squat start, then some SVJ dunks. low reps.
 

1926
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 25, 2011, 04:27:43 pm »
Sun
Sept 25, 2011


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

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

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.


1927
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 08:03:11 pm »
Sat
Sept 24, 2011


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

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,

* was only able to sleep 5-6hours in the last 2 days. fatigue is building up. i was able to get the 400x1 but it felt 15-20lbs heavier. my form was solid. no upperback caving in or any technical errors. i did not rush going back to the set. i'm just tired, could also be the pick up games yesterday.  tmrw needs to be another light day, and if i get enough long sleeps on sunday/monday - ill do 440x1 again. im not in a rush going for 445-450. i don't like how the plates look, so il just go 455 after i do enough volumes and get my legs bigger - might try doubles for my 5th week using a max 410x2.. still paused full reps.


1928
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 04:08:53 am »
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

1929
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 23, 2011, 10:44:06 pm »
Fri
Sept 23, 2011


[140x8][190x6][230,280x4][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

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

1930
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 23, 2011, 12:06:55 am »
Thur
Sept 22, 2011


[135x8][185x6][225,275x4][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

Jumps
- SVJ 2 hand rim grabs - paused full squat start / no arm swings

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435.  did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.

1931
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 21, 2011, 08:16:42 pm »
^ thanks. less weight is less stress on my knees. i also use paused squats now to really save my joints/tendons from more stress. thats how im managing lifting high frequency using a high RM%.

1932
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 21, 2011, 04:32:10 pm »
Wed
Sept 21, 2011


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

Jumps
- SVJ 2 hand dunks

* modified the ramping weights to 370,400. the 400x1 felt heavy.. i initially loaded 410 expecting that i might fail 420. took all the time resting for the next single (22 mins?).. then on the walk-in.. changed my mind and loaded 420. got the rep nicely. i had 10-15lbs over it. i could have made 430 today. with that much power over the rep, todays workout should be favoring my recovery.
* i will sleep 1:30-6:30pm today, work 7-8am then lift after work. will hopefully get another 420. explosive drills again after lifting. getting consistent too with my isolated calf work using a 45 deg sled calf raise up to 405lbs.


1933
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 20, 2011, 07:09:24 pm »
^ id take a day off when i can no longer recover within 24 hrs and lift at least up to 395-410. my daily squats are not really that taxing.. only 2-3 heavy singles.. 395-410-420/430 max right now.. thats very low volume with lots of rest in between sets, 12-14mins. 18-22 if i make it up to the 420-430lb.

i am not domd at all.

1934
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 20, 2011, 04:28:02 pm »
Tue
Sept 20, 2011


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

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

Jumps
- SVJ 2 hand dunks (no warm-up)

* the 420x1 today following a 420+440x1 yesterday is a bit too heavy. i bent my mid back on the way up. it was smooth up to that point.. energy leaked and i crawled to complete the rep. i only had 5lbs over.. did some pick up game.. and then some explosive drills with 2 hand SVJ dunks.
* will plan to go up to 410x1 tmrw but il probably go for 420x1 if i feel stronger.
* stopped counting the consecutive days.. i made it to the 21st and its now a habit. will skip a day here and there if work schedule doesn't let me recover but thats about it.

1935
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 19, 2011, 11:35:12 pm »
Mon
Sept 19, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,440x1]

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

Jumps
- SVJ 2 hand dunks (no warm-up)

* i could not have gotten any better recovery. i was burned out after the sunday lift (and failure). slept sunday afternoon 4-5 hrs, sunday night (8-9hrs) and sunday late morning to mid afternoon (4hours). this is my body telling me that i owe it sleep from the night shift schedule and it took it. this is not sleeping... i hibernated.
* all lifts felt the same until i got to 420x1. felt easy which gave me an idea to test something heavier again. did 440x1 and felt like i have another extra 5-10lbs over it. the rep did not look like a near-max effort. mid back did not bend at all.
* did cold SVJ 2 hand dunks. now im really going to suck at bball because il probably skip the pick-up games now because i can dunk without it anyway.
* will modify weights for ramping and will use 420-430 as maintenance.. will eventually push for a 455 paused rep at some point.



http://www.youtube.com/watch?v=Nbsq7BptE_0

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