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Messages - Kingfish

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1981
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 30, 2011, 01:51:49 pm »
Mon
May 30, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 325x4
- 345x4
- 365x2

* 3 days off due to vacation. was planning on doing squat workout yesterday but didn't have time. i was worried that ill be de-trained/weak after 3 days off because thats how its usually is. 405x1 paused today was easy. 425x1 was not really a struggle. speed of concentric is good but not explosive enough for me to get a 440/455.
* still happy to get repeatable 425s even at a sub 190lb BW. i usually stop at 345 for maintenance workouts and not get into 80%RM - 365.. but i just did doubles for more full squat repetition.
* tmrw is hopefully another heavy half squat workout if i can still be strong/fresh after a long drive. 455x2 milti sets.

1982
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 26, 2011, 02:16:59 pm »
Thur
May 26, 2011


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

#2 Heavy Partial Squats - 100%RM
- 325x4
- 345,365,385,405,425,440x2
- 455 2x3 sets
- 325x4 full squat back up set

* stopped at 3rd set of 455. was trying to see if doing more sets will get the form going. the 2nd set of 455 felt better than the first, but rep 2 of 3rd set was difficult for the back. i had to put a lot more effort to keep form solid. stopped there. did vids for depth check.
* 2 reps at 455 was max for today. i will still be able to lift 3-4 reps but depth will be compromised. 2 reps at 1/2 depth is max for today. need to do more of these heavy 455s to get stronger at that depth.
* camera angle is not consistent and the foam i used was even sagging on the 3rd vid. had to rotate pic a bit.
* was aiming to bend knees to 90 degrees.



half squats form/depth checks
http://www.youtube.com/watch?v=ZOoY__1V62Y

1983
Strength, Power, Reactivity, & Speed Discussion / Re: What do you guys do, to prime yourself for max jump/dunk sessions?
« on: May 26, 2011, 08:26:15 am »
i jump best also up to 3-5mins after a pick up game. sprints/submax jumps.. its all there and it gets your blood flowing better when you're chasing somebody. you can try to mimic the "game" attitude on your drills but that's not as easy or fun or as the real thing.



1984
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 26, 2011, 01:03:39 am »
Wed
May 25, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Sprints
- 10yrd 4x2

SVJ
- max touch on foam 37-38" x4

* pick up bball game also after the drills, then SVJ test using the foam marker on the board. repeated 37-38s. i would have said 38-39 but measuring the rim last time.. im -1" off.
* i took a week off from work for an out of town thing. i did not get my afternoon nap (i work night shirts). i was ok after a few black coffee but still felt "jet lagged" afterwards.
* will do some more heavy half squats tmrw. plan is full paused squat warmup up to 325x2, then 325x4 halfs and take it from there. will max at 455x2 if i feel good, or just stay with 405x2-4 if i feel fatigued.

1985
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 25, 2011, 10:31:10 am »
^ 495 is ~ 110%RM on full squats.

yes i will use it eventually. il give myself 6-8 workouts using 455-475 max to get the form going first. its not a matter of being able to lift it. i would like to use it with good form so i can benefit from the supramax weight.

315 looks very skinny coming from 455 +  ;D

1986
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 25, 2011, 12:11:26 am »
Tue
May 24, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425,440,455x1]

#1 Heavy Partial Squats - max / supra max
- 325 + miniband x4 warmup
- 345,365,385,405,425,440,455x2
- 475x1

* i was 188 at gym, 186 empty weight. was not expecting the paused full squat warmups to be easy. the 405 was not heavy. could have attempted 425 paused again but saved the effort for the heavy partials. the 425 was fast also. hell.. go for it. 440 and 455 were still explosive. better than the last time i did them, even with 2lb less BW. im getting better at max singles.
* 455 was quick after the rebound, i did not even bounce that much. concentrated on slowing down the bar towards the hole and keeping the back upright. explosion from bottom got me to 1/2 squat depth quick and then the mid back caved it again.. lost a good deal of upward momentum because the force "leaked" from the unstable mid back. forced it up even with a shitty form like last time. i did see some improvement in the speed from the bottom compared to last time.
* first day of max/supra max partial squats. had to use the minibands for the 325 because its not heavy enough to stick to my back after i explode upward. did not force too much upward momentum on the 345. just something to warm up with the 1/2 depth.
* doubles all the way to 455. could have done 4 reps on 455 if i was really going for it. took it easy for the first day. did a single on 105%RM - 475 and it was not really a grinder. i just had to really slow down making sure that my back doesn't cave in. quads were still strong but i had a feeling that i was a heavy rep away from cramps.. i ended the day there.
* i might set a workout just for partials alone. this is too much heavy volume for 1 day. will warmup with halfs also and see how it works.
* the half squats with max/supra max weight might be a good way to strengthen my midback so it can hold its own when i do heavy full squats. 365-385x 6-8 is enough volume to get more mass in my legs eventually getting to 405x6-8. i should be at 475-495x1 by then. thats probably a realistic target for Dec 2011.



1987
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 24, 2011, 12:38:53 am »
Mon
May 23, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x3 continuous, 2 step apart

* pick up game and some hurdle drills. no jump test. legs feel heavy from the squats yesterday. BW at morning is 187. will add more carbs to maintain 188lbs. 455@186 is 2.5BW, but i ill see if i can still lift that thing with another 1-2lb less BW. i dont feel weak at all at sub 190s.
* will do some max partial squats tmrw. plan is 365,385,405,425,440,455. will see how it feels first before i lift anything over 455. then will use 475,495 x1-2 until i get good at those weights. target is 495x4-6 with good form.

1988
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 22, 2011, 07:39:26 pm »
^ thats how ive always done it. full squats to get legs firing nicely. thats all i do also.. squats and jumps  :uhhhfacepalm:

1989
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 22, 2011, 05:41:38 pm »
Sun
May 22, 2011


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

#18 Heavy Partial Squats + Mini Bands
- 325 6x4

SVJ Jump Test
- 36" x6

* all warmup full squats were paused. could have done 425 but decided not to lift too heavy so i can do good jump tests either today or preferably on monday. i jump best on mondays.. but still get respectable jumps on sundays after bball pick up games.
* i was jumping lower than i thought - i measured the rim with my jump tester. appears to be 1" lower. see pic.
* did explosive partials as warmup to the jump tests. no pick up bball game for me. gym was almost empty, probably due to the long holiday weekend.
* did some legit repeatable 36" SVJs but thats max for today. i could gain another 1-2" if i just played bball with some crowd watching as i jump. today is a non-motivated jump test. thats my excuse.  :P
* the ballistic 325s + bands were really quick and i really pulled down the bar on the decent accelerating it more.
* will do jump test again next tues. i should do a lot better than 36s. i was already at 38-39 at one point. i jump best on mondays. thats my cycle, so tuedays should be 38s at least. if i suck again, thats probably because i should be testing on mondays.

Pic of Jump Tester next to rim. i might have dropped it a bit from all the rim pull up i was doing. this rim was 10ft last time i measured it.



SVJ Test - 36"
lowest vane at 120"
Standing Reach = 92"
touch lowest vane = 28"
12 Black, 12 Red. 1" apart
Highest Black Vane = (132") 28"+12" SVJ = 40
http://www.youtube.com/watch?v=Is6e4A8orMo





1990
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 20, 2011, 11:09:24 pm »
Fri
May 20, 2011


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

#17 Heavy Partial Squats + Mini Bands
- 325 6x2
- 345 6x2
- 365 4x2
- 385 4x2, 2x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

* 2 day full rest and i was able to paused full squat up to 405, and single a 425. it was heavy and definetely no 440lb today, but im improving. im usually already struggling with 385/405 coming out of 2 days of de-training. this is good progress.
* the partial squats are also feeling good. i was able to accelerate the eccentric a bit even with the 385. did 4 reps until i felt no more explosion.. stopped at 2 reps. IMO, i might be better off doing just 2 reps on 385 but really getting good explosion, if the 4 reps will get me beat the following day - il stop at 2.

Took pic in the morning 052111 - 188lb 8.4%BF caliper. not as good as darqui with lighting effects. im leaner than it looks.
yoked eating musclemilk  :P





1991
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 18, 2011, 12:17:07 am »
Tue
May 17, 2011


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

#16 Heavy Partial Squats + Mini Bands
- 325x8
- 345x6
- 365 4x2
- 385 2x1,4x2

* brought the jump tested to gym. did not even have space to use it. too many gym rats everywhere. bball court was saved for the badminton crew..did not even do my double hand SVJ rim grabs. i just spent my time in the cage. nobody bothers me there.
* did 385+bands x2 after the full squat warmups and form sucked. got lost on depth and explosive concentric was a mess. had a good idea to warmup for partials too. the 325x8 felt good. depth and form is spot on. took it from there and when i got to 385 again, it was a lot better. did not do 405+bands because i did not get 440 today.
* the 425x1 was not paused. form was strong but the concentric was not fast enough. did not add more weight to 440/455. stopped at 425.
* compared to last weeks volume full squats with 345-365x 6-8 reps, these volume partials have localized effect to the lower quads and glutes. the full squats just hurts everything evenly. upper knee muscles are stiff/bloated after workout compared to the rest of the legs. not bad at all


1992
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 17, 2011, 07:42:13 am »
il bring vertec and camera today. if i already missed my peak yesterday.. i dont care. il take vids after i do my heavy squats. i jump higher after lifting heavy anyway.


1993
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 17, 2011, 06:43:53 am »
^ yes. had them since feb of this year. fits more snug (like kobe5) and is a taller shoe. prefer the ironworks cause the nikes are too sticky, cant slide them back during the step back on squat.

1994
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 16, 2011, 11:51:40 pm »
Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

1995
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 15, 2011, 08:36:14 pm »
Sun
May 15, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

 

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