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 ... 130 131 [132] 133 134 ... 145
1966
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

1967
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.

1968
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.

1969
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.

1970
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.



1971
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


 

1972
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.

1973
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 14, 2011, 12:14:58 am »
Wed
July 13, 2011

Jump Squats - Light 10-20%RM
- 55 8x2
- 95|55 8x1/8x1

Jumps
- SVJ double hand dunks 6x6

* my squats sucked this morning due to fatigue. im still not completely recovered but still managed consistent 37-38" SVJs to get clean double hand dunks with a bball. did the dunks after the squat jump warmups and a pick up game.
* noticed that i jump noticeably higher if i really focus on getting down to that 1/2 depth. focusing on very quick amortizations that sacrifice depth also lowers my jump height.

1974
Futbol (soccer) / USA.. USA... USA!!!
« on: July 13, 2011, 01:47:54 pm »
french kiling them the whole game.. but damn.. what a game..

Hope Solo > French Offense

finals.. here we go. 


1975
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 13, 2011, 12:53:29 pm »
Wed
July 13, 2011


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

Jump Squats - Light 10-20%RM
- 55 8x2
- 95 8x1
- 95|55 8x1/8x1

Jumps
- Volleyball SVJ dunks 10x2

* i want to play some pick up ball this afternoon so i decided to do my explosive half squats early in the morning.  i was not completely recovered from the heavy monday squat workout, but IMO it shouldn't be so bad because i plan to do explosive halfs up to 440x4 only. i felt tired coming out of the pause on 405x1 and midway up, the bar got heavy. i gave up on the rep. i'm fatigued more that im used too because i rarely fail a paused 405.. skipped the supra max half squats and just did some light jump squats and jump drills.
* will do the pick up ball this afternoon.. probably a set or two of 55|95lb jump squats as warmups. if im fresh enough, il do the explosive 440 half squats on thursday.
* feels bad to get pined by 405. should have just non-paused it.

1976
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 12, 2011, 01:04:41 am »
Mon
July 11, 2011


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

#16 Heavy Half Squats - 113%RM
- 425,440,455,475,495,515x2
- 545x0
- 425 4x2
- 440 4x1

Jump Squats - Light 10%RM
- 55 8x2

Jumps

515x2, 545x0
http://www.youtube.com/watch?v=K-pba-vu6qA



1977
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 10, 2011, 04:55:03 pm »
^ i dont train RVJ, but right now id say a good SVJ +2-3".. max at +4" at one point. vert was in the high 20s when i started and squat strength was up to the high 200s very quickly. took years to get from 315-365.. same as 365-405s..

Sun
July 10, 2011

Jump Squats - Waveloaded Light 10-20%RM
- 55,95 16x1 warmup
- 95/55 wave 8x2 x2

Jumps
- SVJ test 37x4
- volley dunks

* my glutes were sore from yesterdays workout. quads were ok. not stiff. did the jump squats.  a waveload 95/55 is 95x8, remove plates and do 55x8 right away. did it twice today. a pickup game and then vid my SVJ test. i sucked. did more volley SVJ dunks for more jump volume.

1978
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 09, 2011, 07:56:12 pm »
Sat
July 9, 2011

Jump Squats - Waveloaded 10-20-30%RM
- 55 8x1, 16x1, 8x2
- 95 8x2, 8x2,
- 135 6x1, 8x1

Jumps - SVJ + 3 Step VJ
- volleyball dunks

* still fatigued a bit from the squats from thursday. i should be recovered nicely by tomorrow. thinking about doing a SVJ vertec test vid tomorrow. i jump best on a monday.. either i skip tomorrow or do some very light jump squats + jump drills, pick up game.. then SVJ test.

1979
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 07, 2011, 11:10:14 pm »
^ any supplement that aids in getting your muscles bigger/stronger is geared towards general strength training..  its not solely a bbuilding thing.

Thur
July 7, 2011


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

#15 Heavy Half Squats - 93%
- 425 4x3

* hamstrings a little sore from the non-max 10yrd sprints. did not really affect my full squats. i was strong today. could have had 440-455x1 because 385/405 paused felt light and concentric was so smooth. plan was to stop at 405x1 paused and half squat my way up to 495-525. changed my mind and attempted a 425x1 non-paused but 425 never felt this light before.. so i stopped at the bottom for a good 1-1.5sec and blasted the concentric. mid back caved in a little bit halfway up and it slowed down the concentric because energy leaked. it was not so bad that i had to drop the weight. i just felt like getting 425x1 paused today. not bad. 2.36BW paused squat.
* since i probably burned out with that 425x1 idea, i just decided to do 425x4 half squats so i dont fatigue myself too much. will take a full rest day tmrw and do jump drills on saturday.
* was not able to vid my paused full squat.. it would have been nice but i had no idea id be strong today. sucks.

1980
Progress Journals & Experimental Routines / Re: Kingfish
« on: July 05, 2011, 10:51:49 pm »
^ BSN NO Xplode is a preworkout supplement thats supposed to dilate your nerves so more blood can reach the muscles. it also contains B vits and caffeine for a mental boost.

Tue
July 5, 2011

Jumps
- 10 yr sprints 8x2, 4x2
- Jump squats 55 8x2, 95 8x2
- 2 hand SVJ dunks with volleyball 4-6 x 8sets

* got some good sleep after the morning low rep/high intensity squat workout. did not have a bball pick up game. either i lack the proper warmup / stim from the game, or the morning squat just fatigued me.. i only maxed at 36-37 SVJ this afternoon.
* since i cannot dunk a bball cleanly.. i used a volleyball instead. did 6 reps of multi sets just to get some jump skill will a ball. 



Pages: 1 ... 130 131 [132] 133 134 ... 145