2056
Pics, Videos, & Links / Re: 415lb squat
« on: February 21, 2011, 11:59:01 pm »
405.. because 3 plates is not cutting it anymore.. 
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2057
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 21, 2011, 11:40:19 pm »
Mon
Feb 21, 2011
#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
Jumps
- SVJ 6x2
* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.
Feb 21, 2011
#9 Explosive 1/2 Squats Waveloaded 50/70
[135,185x12][225,275,325x8]
- 225 16x1
- 325 8x1, 225 16x1
- 325 8x1, 225 16x1
- 325 8x2
Jumps
- SVJ 6x2
* this is more like it. my SVJs were consistent at 37-38. top of foam on the first set of jumps.
* did more of the 325s because it felt good and controllable. the 225s were still very quick and explosive. if i can control a heavier weight, il use it more. probably increase 325s to 12-16 at some point.
* i need to do something about my workout following a 2 day off and coming from 3-4 days of 12hr grave shift. i work wed-sat nights and the first workout i do on saturday is always weak.
2058
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 20, 2011, 04:55:44 pm »
Sun
Feb 20, 2011
#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3
Jumps
- SVJ 6x3
* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.
34" SVJ.
Feb 20, 2011
#8 Explosive 1/2 Squats Light 50
[135,185x12][225,275x8]
- 225 16x3
Jumps
- SVJ 6x3
* i suck. the 405x5 was probably a bad idea. my SVJs were weak.mid 30s. didn't even get a 37.
* the only vid i was able to take before my camera ran out of battery was the first set. i got a little higher but not by much.
34" SVJ.
2059
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 19, 2011, 08:20:19 pm »
Sat
Feb 19, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
#7 Explosive 1/2 Squats - Light 50
- 225 16x2
* legs not firing right. 2 days full rest from a single 405x5 last wed.. did not bother doing a single set after the warmups. speed 1/2s were ok. i should be warmed up nicely for tmrws sets of speed 1/2s and some SVJ testing.
Feb 19, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
#7 Explosive 1/2 Squats - Light 50
- 225 16x2
* legs not firing right. 2 days full rest from a single 405x5 last wed.. did not bother doing a single set after the warmups. speed 1/2s were ok. i should be warmed up nicely for tmrws sets of speed 1/2s and some SVJ testing.
2060
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 16, 2011, 05:14:13 pm »
Wed
Feb 16, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1
#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)
Jumps
SVJ 6x1
* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p
Feb 16, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1
#6 Explosive 1/2 Squats - Light 50
- 225 16x2 (1)
Jumps
SVJ 6x1
* was not expecting to be strong in the full squats because my quads were still partially swollen even after 1 rest day from all the high volume speed 1/2s. the paused 405x1 felt really good. the weight felt light. was really just aiming for a 405x3 for maintenance but at rep 3, lower back was still very solid. went for it. rep 4 started to lean forward a bit and rep 5 was another goodmorning. stopped there. 6 reps would have been really nice but not strong enough yet.
* planned on doing 225 + mini bands but the band resistance was not even. the circuit training group was using the mini bands for resistance sprinting.. so some bands are too loose.. i will just buy my own.
* did singles and visualized the jumps.. and i noticed that i was leaning forward intentionally. if thats how i jump.. then its ok for me if my spinal erectors are getting involved. 1/2s felt good with 225. it was very light coming from a 405 set. did not do wave loaded because today is a rest day for speed work.
* the SVJ were surprisingly high again even after an all out 405x5 set. i got top of foam in 5th SVJ.. thats without coffee, without sprint work.. i was not even sweating.. just a cold 38" SVJ. lol.
* saturday is a light squat maintenance again with some light 50 1/2s and sunday is jump tester day. il vid with my nikon s4000.. 720p
2061
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 15, 2011, 01:58:37 am »
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.
2062
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 14, 2011, 11:37:59 pm »
Mon
Feb 14, 2011
Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)
Jumps
SVJ 4x7
* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s. i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.
I got a Valentine Gift - Nike Romaleos
Feb 14, 2011
Explosive 1/2 Squats Waveloaded 50/70
[135x8][225x6][275,325x4][365x2]
- 225 12x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 325 4x1 (2), 225 16x1 (4)
- 225 16x1 (4)
Jumps
SVJ 4x7
* more volume explosive work to iron out technique. this is my 5th workout with explosive 1/2s. i give myself ~ 18-24 preparatory workouts to learn and prepare for the higher intensity later on. i will max on 50/70. 225 is perfect for now. 325 2nd set felt really good. i could have gone 4 straight but decided to pace myself and pause/gather after 2 reps.
* 365 is too heavy right now. im not solid enough to control an explosive eccentric with it. i leaned forward due to the weight. it was not heavy but i definitely need more time with 70% and less weight before i use 80%+
* SVJs were as good as yesterday. 37-38 average. i even got a 39ish when i focused on exploding my armswing too. lol. high rep jumping corrects my form subconsciously. i always visualize both my arms reach high up fast together during the explosion. today, it just happened that i also focused on my left hand exploding down to get some added lift while the right goes for max touch.
Quote from: darqiu
get those explosive half squats to 405+.* not happening anytime soon. i already struggled with 365lb today. used it for the first time and the fast eccentric is a bit too much too soon. im not solid enough to explosively drop and explode with 365lb. probably in the next 8-10 weeks, il use 365/385.. but IMO, 405 (85%RM) is too heavy to be using for a speed movement. i could be wrong.. but right now.. i can tell that there is no way i can accelerate the eccentric of 385lb+ under good control. im not turning my explosives into a regular 1/2 squat session.
I got a Valentine Gift - Nike Romaleos
2063
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 13, 2011, 03:54:06 pm »
Sun
Feb 13, 2011
Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)
Jumps
SVJ 4x4
* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..
Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k
SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo
37-38" Baseline SVJ
Feb 13, 2011
Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)
Jumps
SVJ 4x4
* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..
Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k
SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo
37-38" Baseline SVJ
2064
Pics, Videos, & Links / Re: The Motivational Thread
« on: February 13, 2011, 11:56:47 am »this is how it's done folks ;0
damienz ballin`
<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/rDGVE8rMvgg?hd=1" frameborder="0" allowfullscreen></iframe>
not bad at all. the wide stance and thin waist line makes it a lot tougher to stabilize at the bottom..
i push my belly against my quads at the hole for added stability.. thats why i dont stand wide.
2065
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 12, 2011, 09:25:54 pm »
Sat
Feb 12, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1
Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1
* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.
some pics of my depth:
top
full bottom - hams to calves
vertical bar travel half way down - 1/4 squats
parallels
full again..compared to parallel. there is a big difference.
Feb 12, 2011
Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1
Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1
* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.
some pics of my depth:
top
full bottom - hams to calves
vertical bar travel half way down - 1/4 squats
parallels
full again..compared to parallel. there is a big difference.
2066
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 11, 2011, 12:08:38 pm »GODDAMMIT
Less posting shit, more talking shit aka calling each other pussies and showing off immense strength to prove points.
I'll set it off; WHY did Kingfish ever favourite this video?
Get his ass in the EMO thread NOW
i probably clicked the wrong icon to get useless stuff into favorites..
Jard u mad?
2067
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 09, 2011, 05:08:01 pm »
Wed
Feb 9, 2011
Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
Explosive 1/2 Squats
- 325 6x4
* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.
Feb 9, 2011
Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
Explosive 1/2 Squats
- 325 6x4
* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.
2068
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 08, 2011, 02:27:47 pm »
Kingfish
Squat | 2.1BW x5 | 405 / 192lb | http://www.youtube.com/watch?v=IWiOKP3MAa0
i dont go heavy so no 1RM attempts. the 425lb vid i had was an ugly warmup single.
i dont deadlift. 6-3 wingspan for a 5'10 makes it very easy for me to DL very heavy weights. DL back in 2008 http://www.youtube.com/watch?v=K-Fm0fwDGN4
Squat | 2.1BW x5 | 405 / 192lb | http://www.youtube.com/watch?v=IWiOKP3MAa0
i dont go heavy so no 1RM attempts. the 425lb vid i had was an ugly warmup single.
i dont deadlift. 6-3 wingspan for a 5'10 makes it very easy for me to DL very heavy weights. DL back in 2008 http://www.youtube.com/watch?v=K-Fm0fwDGN4
2069
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 01:17:50 am »
^ maybe because im flatfooted. my footprint has no foot arc space.
2070
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 12:42:10 am »
Mon
Feb 7, 2011
Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2, 2x2
Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1
Jump Drills
- SVJ x6-8
* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.
Feb 7, 2011
Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2, 2x2
Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1
Jump Drills
- SVJ x6-8
* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.