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Messages - Kingfish

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2026
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 04, 2011, 03:47:11 pm »
Wed
May 4, 2011

Hurdles
Single Leg 16"
- 12x6 1 step with opposite leg
- 12x2 1 step with same leg (mini hop before the next jump)
- 12x4 continuous. no missed rep.

* more workouts like this to iron out the form before i increase the intensity either using higher hurdles or longer distance between them. did not do the double leg. might burn out too soon. 12 reps done using 6 hurdles.. so a few seconds of rest after 6 reps. got 48 total reps of continuous single legs.. i might not be as weak as i thought. those marathon of single leg jump rope line drills must have improved something.


2027
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 04, 2011, 12:45:05 am »
Tue
May 3, 2011


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

#13 Heavy Partial Squats + Mini Bands
- 385 2x4

* did the partials after the warmup singles. 365 full squat for loosening up. form was not very smooth for the full squat coming from sets of heavy partials. i was slowing down more on the 1/2 squat depth even though i know im going for full. could have made 365x8 but didn't want to push too much specially coming from heavy singles.
* will do hurdle drills tomorrow. singles and some double but more on singles.
* my back can probably take another 10-15lb for 465-470 max but that will really round up the upper/mid back. legs have no problem with the weight. took vid even on a busy tuesday morning. i will not be able to lift 455 anytime soon because i plan to hit the x8 with 365-385.. those will take me to fatigue mode.

440x1, 455x1 BW 188lb
http://www.youtube.com/watch?v=FM4eSAmTQMw

2028
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 02, 2011, 11:20:37 pm »
Hurdles
Single Leg
- 16" 8x2 no-pause but had to pause / gather on some reps
- 16" 12x3 2-step
Double Leg
- 36" 8x4 2-step

SVJ
- x2 top of foam 37-38" max

* will do more repetitions using low/moderate impacts with 2-step singe leg hurdles. build up to no-step then raise the hurdles or go for distance. might try doing single leg 2-step hurdles as part of warmups. double leg stays as it is. need to focus on single legs cause im very weak on those.
* had to do 2-step also on the double leg. im weak today - DOMd from yesterdays squats. quads/glutes are sore. SVJ is not so bad. lower BW at 188 might have helped.

2029
Progress Journals & Experimental Routines / Re: Kingfish
« on: May 01, 2011, 04:56:50 pm »
Sun
May 1, 2011


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

#11 Heavy Partial Squats + Mini Bands
- 365 4x4

Hurdles
Double Leg
- 30" 8x2
- 36" 8x2
Single Leg
- 16" 8x2

- sunday bball games also.
- im back on the partials squats with mini bands. it felt good. back was solid. did not do too many reps and risk breaking something. could have done 385 x4 but decided to save it for the next partial workout.
- double leg hurdles getting better. a few more of these and il up it to 42". first time going singles in preparation for bounding. i suck. cant believe i can jump squat 225lbs but struggled doing consecutive low single leg hurdles. bad reps had my knees caving in without control. i was trying to do consecutive jumps but on some reps, the jump doesn't happen because the absorption is really bad. need to do more of these also.
- the x8 full squats ive been doing a lot lately to unstiff myself is giving me some serious cardio / conditioning workout. first time in months that im not 190lb. took my weight after the workout at 188lbs. i dont feel weak so that should be ok. i still prefer to be in the low 190s.. will build up squat again using x8 reps and some serious protein overloads.
 



2030
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 30, 2011, 12:29:29 am »
^ got so much DOMs from the 8 reps.. was not able to do the planned speed workout.

Fri
April 29, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x2

* speed workout tmrw using hurdles
* i was strong in the squats. still trying not to go all out on the eccentric. controlled lowering of the weight just to make sure i really give my lowerback time to recover. it was not stiff today. all warmup sets up to 405 were paused.



2031
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 26, 2011, 11:27:34 pm »
Tue
April 26, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x3

* deep tissue massaged my sore lower right spinal erector using a barbell. found a way to lift without letting a sore back hold me back. controlled slow eccentric making sure the back stays upright all the way. downside is almost no bounce assistance from the hole as the speed of decent gets too slow. all warmup reps are paused and the 8 reps had some bounce assistance but not much.
* no jump drills. will do it tomorrow. i could have done 365-385 x8 if nothing is broken.
* will still use the heavy partial squats + bands with less total reps this time. add single leg hurdles and eventually some double leg / single leg bounding. hurdles for warmups feels good.


2032
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 25, 2011, 11:40:16 pm »
Mon
April 25, 2011


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

Jumps
- 2 leg hurdles
30" 8x4
36" 8x2

* did not bother lifting heavy. im not confident with my back yet. did more speed work and a couple of bball games.

2033
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 24, 2011, 04:12:59 pm »
Sun
April 24, 2011

Sprints / Jumps
- bball perimeter x8
- hurdles 30" 8x4, 36" 1x4

* some drills and the usual sunday bball pickup games.

2034
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 23, 2011, 11:16:45 pm »
Sat
April 23, 2011


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

* soreness in the hamstring is noticeable. full squats the other day DOMd it good. will do speed drills tomorrow

2035
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 22, 2011, 12:20:57 pm »
Thur
April 21, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 275 8x1
- 325 8x2
- 345 8x2

* back starting to feel stiff from all the heavy partials and jump squat.. decided to do some moderate load / high volume full squats to loosen it up a little.
* did not do any jumping today. just a quick squat workout before i went to work.

2036
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 20, 2011, 12:18:18 am »
Tue
April 19, 2011

#5 Jump Squats - Light
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8-10

2037
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 19, 2011, 12:02:14 am »
Mon
April 18, 2011


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

#10 Heavy Partial Squats + Mini Bands
- 365 4x1, 7x1, 6x3

Speed
- Sprints
bball court perimeter x4
- SVJ
double hand rim grab x8

*  i thought i was really going to be strong but at 425x1, my legs were not very solid on the walkout/setup. eccentric was controlled but the concentric was not fast enough compared to the day i nailed the 455x1. i will fail the 440x1 today. the 405x1 is paused.
* tried to do 365x8 but changed my mind in the middle of the set. i still have to workout tmrw and wed. dont want to get too fatigued.




2038
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 17, 2011, 11:00:07 pm »
^ first time i started measuring my vert, i'm at 28-30 RVJ max without any jump specific training.. just playing ball.
the how long  part depends on how long it would take an individual to build stronger legs.

Sun
April 17, 2011


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

* im ready for heavy squats and partials again. lower back is healthy. first day after almost a week of no heavy lifting. legs are strong. form is not very solid. i was able to pause rep 385x1 though. it will be a lot better tomorrow. will probably warmup max to 440x1 and do 365 partials. tuesday is jump squats.

2039
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 13, 2011, 04:32:20 pm »
Wed
April 13, 2011

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

#4 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1, 8x2
185 4x2

Jumps
- SVJ x4

Sprints
- 10/15 yards x8

* lowerback getting better but not yet time to load heavy. i noticed on the 275 warmup set that i was pushing from the front part of the feet alot more.. bodys compensating for a weak pchain. did not even do 325.

2040
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 11, 2011, 11:26:33 pm »
^
im already very skinny when i get to 190-192ish. prefer to be at least 192-194. squat weight will come. i really feel that i have enough legs but not enough core to hold the weight in place. upperbody bends on near max singles.

Mon
April 11, 2011


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

#3 Jump Squats
- non-rhythmic, hold the landing form for a sec and stabilize ~ 1/2 depth
55 10x1
95 8x1
135 6x1
185 4x1
225 2x1, 4x3

Jumps
- SVJ x4

* looks like a repeat of sundays workout. will skip tmrw and give back more time. it is still not 100%, but not really that weak. i was still able to jumpsquat 225s. the walkout/setup for the 365x1 paused rep was not very solid. did not go heavier.

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