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Messages - Kingfish

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1936
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.



1937
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..

1938
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.

1939
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.

1940
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 01:18:29 pm »
^ yes.. that mini bounce starts the explosive concentric..i really need to push against something in order to start the concentric. everything is so dynamic.. the ankle, the knees and the hips gives a bit IMO which gets me that mini-drop. it could be also that the weight is just too heavy to be used for a very strict paused rep. i am doing my best to minimize the bouncing(hence the use of paused reps instead of regular reps)  but i cannot totaly eliminate it.


1941
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 06, 2011, 12:19:03 pm »
^ mega dose of creatine and whey + salmon bellies..

Tue
Sept 6, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1][440x0]

* the workout yesterday to prime for today couldn't be any better. this is the best as i can prepare for a near max paused rep attempt. i had a pinched nerve issue at reps 395 and 415 on my right quad. it was more of a distraction and did not really affected my strength. probably threw me off because i wanted to make sure i didn't screw anything up. its started on the concentric of 395 when there were 2 blasts of shocks the came from my right quad. i assumed that because my legs were really bloated with all creatine and fluids and my quads were so 'locked' really good.. legs were hard as wood. some nerve just got crushed. had to really shake the quads. same thing happened on the 415 rep. it will not stop me from attempting my 440x1 because everything (aside from that nerve shit) seems to be doing well. concentrics on the 395 and 415 were strong. there was no pinched nerve at 440 attempt.
* it could have been my overconfidence on the 440 lift.. but IMO, i should have concentrated more on keeping my torso solid. more gulps of air to fill everything inch of space in my lower and upper belly to stabilize core.. damn.. i was strong. legs were strong but i failed the lift. felt more like a technical error. i really should have thought about 'pushing' midback backwards so i don't get caved in. my focus during the concentric was on my legs blasting it up. you can see from the vid that after i almost stalled to a crawl, the barbell rotated forward.
* even though i did not get what i really aimed for, a top paused set of 435x1 is not bad either. i will use a daily repeatable 415-420 depending on how i feel, and will go back to supra max halfs. those 515x2 top sets IMO got me lifting 455x1 in the first place. it trained my midback to handle the weight at that sticking point. it also blasted my SVJ but thats a different thing.
* i am keeping regular rep full squats to sub-max because IMO, im lifting a lot higher percentages of my BW lately.. i don't want to screw anything up by lifting something that i cannot control very well. the 440 that pinned me today did not feel heavy at all.

http://www.youtube.com/watch?v=uGi0lgQX0UE

1942
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 03:56:37 pm »
^ sometimes.. think im using "jump training" to develop my squats and not the other way around.. and it works.  :headbang:

1943
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 01:21:37 pm »
Mon
Sept 5, 2011


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

* this is one of the rare time in my training that i hessistated on what i really what to do. lol. a skipped day would have been good for recovery but at the same time, i don't want to detrain. decided to lift and stop at 365. that didn't work either and i ended up doing 395x1 - which is really not a bad idea IMO. it was heavy enought to mimic the form of the heaveir singles but light enough that i didn't really use too much energy to get it up. 385-395 was spot on for this purpose.. or il know tmrw if my lift sucks that its too heavy for a recovery/light day. (395 is still 2.27BW)
* no pick up game. no explosive drills. stopped at 395x1 and went home. will have good rest, food and sleep. looking forward for tmrw morning.

1944
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 05, 2011, 03:17:53 am »
^ for some reason that i am not sure off, (lately) most of the time that i take a 2 day rest - my lifts suck. i will not be DOMd but even with complete recovery, the lifts are hard because it feels like my body forgets to use the most efficient form to lift a heavy weight. 

i am not short on stimulants. i drink at least 2-3 cups of black coffee on training days + NO explode 2.0 (that i got free from my syntha6 orders).

i will vid a paused 440-445 this tuesday morning. SVJ tests are on hold until i move more plates.


1945
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 04, 2011, 02:59:39 pm »
^ maintain jumps while trying to full squat 475-495. eventually transfer the added strength to more explosiveness. if not - still doesn't hurt to move 5 plates.

Sun
Sept 3, 2011


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

* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.
 

1946
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 03, 2011, 02:12:13 pm »
Sat
Sept 3, 2011


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

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

* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.

1947
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 02, 2011, 11:16:57 pm »
Fri
Sept 2, 2011


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

Jumps
- SVJ 2-hand dunks

* went to the gym to play some pickup game and do some dunks afterwards. ended up in the squat rack again because my legs felt good. form was just smooth. thought about stopping at 405 but after the 365 went up fast.. did 395 and 415 like i was fully recovered. i did not even blast the music or psych myself for the 415x1 paused rep. would have gotten 435 again the way i blasted the concentric of the paused 415.
* did a pickup game to break a sweat then some good SVJ 2-hand dunks. will really need to make sure i do not lift tomorrow, and start a new wave on sunday. 5 consecutive squat days might be overdoing it. will now use a top set of 415-420 for maintenance. 

1948
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 02, 2011, 01:18:02 am »
Thur
Sept 1, 2011


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

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

* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.

1949
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 31, 2011, 12:07:08 pm »
Wed
Aug 31, 2011


[135x8][185x6][225,275x4][325x2][365,395,425x1]

* no rest day in between and coming from a near max effort yesterday, i know i will be fatigued today - weights will feel heavier than they normally are on a fresh day. decided to cut back 10lbs (it was an aggressive cut since i usually tire minus 15-20lb coming from a heavy lift).
* plan worked nicely. the 425x1 was a good lift but thats the max for today. if i feel good after work tonight, i will do another squat workout tomorrow and will top it at 415. otherwise, a back to back 435-425x1 is still a good workout. skip thru and do the same again fri-sat.
* did not do any jumps. no pickup game and didn't really feel like jumping a lot. i can dunk consistently now even without good warmups.. so back to the basics of leg building. will try out this high frequency near max singles and see how far i get.

1950
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 30, 2011, 12:57:33 pm »
Tue
Aug 30, 2011


[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1

Jumps
- SVJ 2 hand dunks - cold

* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol

 :headbang:(edited pic for epicness)



http://www.youtube.com/watch?v=oaGm8b7Na_Y

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