2011
Pics, Videos, & Links / Re: Standing Vertical Jump on Vertec
« on: June 30, 2011, 08:47:29 am »
^ thanks peoples...
now go and train safely.
now go and train safely.
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2012
Pics, Videos, & Links / Re: Standing Vertical Jump on Vertec
« on: June 29, 2011, 12:48:55 pm »
39. no 40 on vids yet.
got repeated 40s at one point but was not expecting at that time to be jumping good so i did not even bother taking vid. il vid it eventually.
got repeated 40s at one point but was not expecting at that time to be jumping good so i did not even bother taking vid. il vid it eventually.
2013
Pics, Videos, & Links / Standing Vertical Jump on Vertec
« on: June 29, 2011, 12:42:45 pm »Full Squat
455 at 180BW = 2.5BW
405 = 2.25BW
495 = 2.75BW
doesn't get any more simple than this. squat and overanalyze later.
2014
ADARQ & LanceSTS - Q&A / Re: Weight lifting shoes
« on: June 28, 2011, 11:41:34 pm »
bump!
$95 for some decent adidas weightlifting shoes.
http://www.roguefitness.com/adidas-weightlifting-shoes.php
these appear to be the same adidas power perfect 2 dynamicfitness is selling for $20 more.
http://www.dynamic-eleiko.com/
i prefer the gray/black combo.
$95 for some decent adidas weightlifting shoes.
http://www.roguefitness.com/adidas-weightlifting-shoes.php
these appear to be the same adidas power perfect 2 dynamicfitness is selling for $20 more.
http://www.dynamic-eleiko.com/
i prefer the gray/black combo.
2015
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 28, 2011, 11:10:42 pm »
Tue
Jun 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
#11 Heavy Half Squats - 90/94%
- 405 6x2
- 425 4x1
* changed my mind. got a late afternoon nap and decided to complete the speed part of the half squats today, so i can get a full 2 days of rest from heavy lifting. might do some jumps/bball game tmrw if im not very sore.
* i was stronger on the paused full squats warmup this second time. i was only planning on going up to 325x2, then doing all half squat doubles all the way to a working weight of 405. 365/385/405 was a lot easier. 440 full squat is possible. 2 days full rest from heavy squats and i already de-trained a bit. at least i know how to get it back quickly.
* the 405x6 half squat felt really good. first time im actually pulling the weight down to get a faster eccentric speed. should have vid the set for comparison. the 2nd set felt the same way. moved up to 425. did only 1 set of x4 because the 4th rep was not very explosive anymore. reps 1-2 had decent speed, but not as fast as the 405.
Jun 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
#11 Heavy Half Squats - 90/94%
- 405 6x2
- 425 4x1
* changed my mind. got a late afternoon nap and decided to complete the speed part of the half squats today, so i can get a full 2 days of rest from heavy lifting. might do some jumps/bball game tmrw if im not very sore.
* i was stronger on the paused full squats warmup this second time. i was only planning on going up to 325x2, then doing all half squat doubles all the way to a working weight of 405. 365/385/405 was a lot easier. 440 full squat is possible. 2 days full rest from heavy squats and i already de-trained a bit. at least i know how to get it back quickly.
* the 405x6 half squat felt really good. first time im actually pulling the weight down to get a faster eccentric speed. should have vid the set for comparison. the 2nd set felt the same way. moved up to 425. did only 1 set of x4 because the 4th rep was not very explosive anymore. reps 1-2 had decent speed, but not as fast as the 405.
2016
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 28, 2011, 01:52:31 pm »
Tue
Jun 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2
* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.
Jun 28, 2011
[135x8][185x6][225,275x4][325x2][365,385,405x1]
#10 Heavy Half Squats - Supra Max 110%
- 405,425,440,455,475x2
- 495 2x2
* all paused squats felt solid. 425x1 non-paused is possible but would be tiring. i don't think i can do 440/455 today. i also noticed that the better i get with the half squats, the eccentric on my full squats start to slow at half squat depth on its own. it made my legs work extra hard slowing down the bar to almost a crawl going down.
* all supra max weights on half squat were half depth. the transition speed on 425 improved a lot. i'm starting to feel comfortable stopping and rebounding at half depth. not bad progress for 10 sessions. i could have used 525x2 (115%RM) today judging by how 495 felt. decided to do it next time.
* i was planning on doing a back up half squat sets of 405 or 425x6 for quick transitions after using the supra max weight as potentiation but my legs did not feel strong after the top sets of 495 2x2. will probably do it tomorrow. i went to the gym early because of my schedule today.
* might split squat workout like this.. paused full squats ramping to 405x1 (2.25BW) and doubles on half squats up to 110/120%RM as long as half depth is achieved. ammortization speed will be trained more on the back up sets of 405/425 on the following workout, within the day or the next day.. repeat until im happy with repeatable 40s.
* when i go back to full squat volumes for size at some point, i will probably do singles of supra max half squats for maintenance. doing doubles right now is just a good way of making sure i hit proper depth without compromising form from fatigue of 3+ reps using very heavy weights.
2017
Pics, Videos, & Links / Re: 40 Inch vertical off two feet
« on: June 28, 2011, 01:24:40 am »
good job! 
nice to see u here.. i was using ur hurdle training vids. i am nowhere close to how you perform your single leg bounding. i cant even bound yet, but il eventually get there.
goodluck on your recovery
nice to see u here.. i was using ur hurdle training vids. i am nowhere close to how you perform your single leg bounding. i cant even bound yet, but il eventually get there.
goodluck on your recovery
2018
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 28, 2011, 01:07:14 am »
Mon
Jun 27, 2011
Jump Squats - Light 10% Warmups
- 95 8x1 12x2
SVJ
-
Calves - Seated Donkey Machine
- 8x2
* bball pick up game and some jump testing at the end. will do some heavy squats tomorrow. not set yet on weather to do high volume of 85-90% full squat, or some more peaking work with supra max half squats.
Jun 27, 2011
Jump Squats - Light 10% Warmups
- 95 8x1 12x2
SVJ
-
Calves - Seated Donkey Machine
- 8x2
* bball pick up game and some jump testing at the end. will do some heavy squats tomorrow. not set yet on weather to do high volume of 85-90% full squat, or some more peaking work with supra max half squats.
2019
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 26, 2011, 04:54:53 pm »
Sun
Jun 26, 2011
Jump Squats - Light 10%
- 95 8x3
SVJ
- 38" x6
* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.
Jun 26, 2011
Jump Squats - Light 10%
- 95 8x3
SVJ
- 38" x6
* light jump squats as warmups to pickup game. did repeatable 38s after i got some sweat going. did not bring jump tester to gym today. i did not get enough sleep. legs don't feel bouncy. quads are stiff. surprised to get 38s and im looking forward to testing SVJ tomorrow after a pick up game. today was a good "loosening" day after some heavy lifting. will squat again on tuesday.
* BW at 180.1 at gym.
2020
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 08:45:09 pm »
Sat
Jun 25, 2011
[135x8][185x6][225,275x4][325x2]
#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2
* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs. il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.
Jun 25, 2011
[135x8][185x6][225,275x4][325x2]
#9 Heavy Half Squats - 90%RM High Rep + Speed
- 325x4
- 345,365,385,405x2
- 425x1
- 405 4x1, 6x2
* the paused full squats warm up were just enough to give me a good full body stretch. i do not have enough strength to do max full squats right now. it would be a grind to even get 405/425 today. cant really have it all.
* since i got a good half squat workout yesterday, i used it as a good warmup for lighter sets today emphasizing more on quick transitions while still using something heavy-ish. did 325x2 as half squat warmup and ramped it by doubles looking for the weight where i start to feel uncomfortable "loosening up" the eccentric. stopped at 425x1 and went back to 405s. ~90%RM / 2.25BW half squat. stopped at 6 reps for now. need to find out how my body reacts to the repetitions. if my jumps suck in the next few days, then i burned out. if im good, il do more sets of 6. until i start to feel less explosive.
* lance made it clear that the improved jump squats are a manifestation of the improvements in the half squat. the improvements in SVJ came from the halfs. il just do more of these 405s half done very explosively / alternate with supra max 495s.... and let the SVJ take care of itself by doing SVJs.
2021
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 05:06:11 pm »Wait till you work on your running approach. 45+ inch RVJ is well within your grasp.
ESPECIALLY if you can get repeatable 40" SVJs.
i see myself trying to up my full squats again.. until my body refuses to get stronger.. or until get sick of it. 5 plates look cool.
May I ask what your vert was before training.
~ 28" from a 3 step approach.
2022
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 25, 2011, 03:47:03 am »
Fri
Jun 24, 2011
[135x8][185x6][225,275x4][325x2]
#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2
SVJ
- double hand rim grabs x4
* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~ 2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.
Jun 24, 2011
[135x8][185x6][225,275x4][325x2]
#8 Heavy Half Squats - 110%RM
- 325,345,365,385,405,425,440,455,475x2
- 495 2x2
SVJ
- double hand rim grabs x4
* depth was good on all half squats. 495 starting to feel easy. the tightness post workout is now reaching my left upper knee area. there is no pain but im sure the area above the knee cap (ligaments) is starting to get a good beating, even with minimal reps.
* i will use 515 (~115%) next time and still stick with doubles. thats ~ 2.9BW half squat.
* the double hand rim grabs+chins were almost effortless.
* rest tomorrow or some jump drills if i feel like it. then some low volume of half squats on sunday.. something to prime me up for a jump test on monday. hope it works.
2023
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 11:15:54 pm »
Tue
Jun 21, 2011
[135x8][185x6][225,275x4][325x2]
#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1
Jump Squats - Light + Volume 10%RM
- 55 12x2
* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked". a 12x2 set of 10% jump squat to get some speed to end the workout.
Squat Workout Schedule:
* jump squats / jump drills and bball games not included
May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3
Jun 21, 2011
[135x8][185x6][225,275x4][325x2]
#7 Heavy Half Squats - 110%RM
- 325 x4
- 345,365,385,405,425,440,455,475x2
- 495 2x3
- 455 2x1
Jump Squats - Light + Volume 10%RM
- 55 12x2
* was planning on taking a vid with my jump tester to show my 40 but the gym today was packed. no room to set up my tester. i did my heavy half squats instead. was planning on doing the half squats tomorrow because i did not feel very strong for heavy lifting yesterday. thought another skipped day will be really helpful for recovery.
* all warmup full squats were ok but ive had stronger days. was expecting the heavy halfs to suck but surprisingly, i saw a lot of improvement from the last workout. the sub 455 weights were quick on the transitions. 475 and 495 maintained same 1/2 depth. still not accelerating the negative or "letting the bar lower a little faster" on supra max weights, but bar control was also improved.
* first 2 sets on 495 were solid, and explosive after the ammortization. the 3rd set was noticeably slower. stopped there. did a back up 455x2. my lower back got a good workout. it feels a little stiff right now. quads feel "locked". a 12x2 set of 10% jump squat to get some speed to end the workout.
Squat Workout Schedule:
* jump squats / jump drills and bball games not included
May 24 Tue - Full Squat 455x1, #1 Half Squat 455x2, 475x1
May 25 Wed
May 26 Thur -Full Squat 325x2, #2 Half Squat 455 2x3sets
May 27 Fri *out of town
May 28 Sat *out of town
May 29 Sun *out of town
May 30 Mon - Full Squat 425x1, Full Squat to 325x2, #3 Half Squat 455 2x1, 1x1
May 31 Tue
Jun 1 Wed
Jun 2 Thur
Jun 3 Fri - Full Squat 325x2, #4 Half Squat 495 2x3
Jun 4 Sat
Jun 5 Sun - Full Squat 325x2, #5 Half Squat 495 2x1, 1x1
Jun 6 Mon
Jun 7 Tue - Full Squat 440x1
Jun 8 Wed
Jun 9 Thur
Jun 10 Fri - Full Squat 405x1
Jun 11 Sat
Jun 12 Sun
Jun 13 Mon - SVJ 38x4
Jun 14 Tue - Full Squat 440x1, #6 Half Squat 495 2x2 (doing full 440x1 drained me before even getting to supra max halfs)
Jun 15 Wed
Jun 16 Thur
Jun 17 Fri - Full Squat 405x1 failed 425x0
Jun 18 Sat
Jun 19 Sun
Jun 20 Mon - Full Squat 405x1, SVJ 40x2
Jun 21 Tue - Full Squat 325x2, # 7 Half Squat 495 2x3
2024
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 10:06:47 am »
^ thanks
taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.
taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.
2025
Injury, Prehab, & Rehab talk for the brittlebros / Re: Favorite ham string stretches? Mine are too tight
« on: June 21, 2011, 02:12:48 am »
hurdlers stretch with the opposite leg tucked inside.