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Messages - Kingfish

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2071
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.



2072
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.


2073
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.

2074
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.

2075
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

2076
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.

2077
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

2078
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.




2079
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.

2080
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.

2081
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.

2082
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 10, 2011, 04:00:35 pm »
Sun
April 10, 2011


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

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

Jumps
- SVJ x4

* lowerback still not fully recovered. will do more jumpsquats so i can still train explosively without really aggravating my back.


2083
MUSiC anD SHeeT! / Epic Violins
« on: April 10, 2011, 10:43:45 am »
<a href="http://www.youtube.com/watch?v=6wpPk8qk3uQ" target="_blank">http://www.youtube.com/watch?v=6wpPk8qk3uQ</a>

 :headbang:

2084
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 09, 2011, 11:21:03 pm »
Sat
April 9, 2011


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

* lower back got stiff after the 135 warmup set. still unrecovered from the heavy 455x1. did not do the planned partials for today. i tried to walk out with the 405x1 but unracking / setup feels weak already. did not even bother bending knees. a failure for sure.
* did 2 sets of bent back goodmorning with just bar to get blood flowing good on lowerback. kept the weight in the upper 2/3 of feet to get the lowerback doing all the work. minimized hamstring pull. felt good. i should be a lot stronger tomorrow if my lowerback recovers well.

2085
Progress Journals & Experimental Routines / Re: Kingfish
« on: April 08, 2011, 04:02:06 am »
Thur
April 7, 2011


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

#9 Heavy Partial Squats + Mini Bands
- 365 4x2

* the 455x1 was quick on the rebound and on the way up. legs were pushing strong. upperback got beat. was not able to maintain upright form. legs probably good for another 10-15lb max but no way it would work if the upperback is not up for it.
* the 365x4 + minibands were quick with consistent depth. will skip another day and lift on saturday.

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