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Messages - Kingfish

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2101
Pics, Videos, & Links / Re: The Motivational Thread
« on: February 13, 2011, 11:56:47 am »
Quote from: adarqui on February 13, 2011, 04:13:18 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.. :headbang:

i push my belly against my quads at the hole for added stability.. thats why i dont stand wide.

2102
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.


2103
Strength, Power, Reactivity, & Speed Discussion / Re: Strength rankings
« on: February 11, 2011, 12:08:38 pm »
Quote from: Jard on February 11, 2011, 08:26:58 am
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?  :P

2104
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.

2105
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

2106
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.

2107
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.

2108
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 08, 2011, 12:15:13 am »
^  :headbang: :headbang: :headbang:

2109
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 07, 2011, 02:10:43 am »
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.

2110
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 06, 2011, 08:39:24 pm »
Sun
Feb 6, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.

2111
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 01, 2011, 11:48:33 pm »
Tue
Feb 2, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x1

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 3248
- 8x 3327
- 10x 3268
- 10x 3240

* did not have my camera so i took pic with iphone. hard to tell from angle but im trying to be above parallel, and below a 1/4.. for a 1/2 squat form.
* power output is higher in this depth. glutes were really firing. 1/2 squating not as bad as i thought. i can really feel the upper knee muscles and glutes tight right now. will experiment also with a lower depth but IMO, if i go parallel or below, the power output will go down due to increased time using greater ROM.
* i really thought i was at peak power at the 1/4 squat because form felt good. it was awkward to be dropping almost parallel without anything to catch.. and then ballistically rebound. hate lance for being right again.

as comparison from previous ballistics:

1/4 squat Sat Jan 29, 2011
- 6x 2961
- 8x 2851
- 8x 3066
- 10x 2982

1/4 squat


1/2 Squat


2112
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 29, 2011, 09:54:08 pm »
Sat
Jan 29, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405 x1]
- 405 2x2

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"


Ballistic 1/4s

2113
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 28, 2011, 09:41:36 pm »
Fri
Jan 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365 1x5][385 1x2][405 1x3]

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 lb resistance
8x 3114 watts peak
8x 2990 watts peak
http://www.keiser.com/products/air300/squat.html

* i thought that doing more singles at 365 will make me lift the heavier sets better (after 4 non-squat days). didn't work. even though it made the last few singles of 365 smoother, the 385s and 405s were very heavy. it would be an all out effort just to get 3 reps on 405 at this state. tmrw is an easy 405 4x6-8 after a warmup day like this.
* Used the keiser air resistance power squat machine. it gives me a workout with high concentric output without burning me out because there is no momentum on the resistance during the decent. peak power is displayed together with percentage of that max power output per reps. i try to be within 90%+ of the peak output of set. terminate set if i do sub 90s.

2114
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 26, 2011, 06:54:52 pm »
Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.

2115
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 24, 2011, 11:02:32 pm »
Mon
Jan 24, 2011

Jump Squats - Wave Loaded - High Volume
[55,95,135 x 8-16reps]
- 55, 135 8x 8-20reps

Jumps
- 3step VJ x 4-6reps

* lowerback stiff from yesterdays bad squat form, but not sore enough for me to skip a workout. quads are surprisingly DOMd from a single 5x1 yesterday.
* still trying to find a comfortable rep range.. some sets of 55lb feel like im already not bouncy after the 8th rep, some go up to 20 reps. i cut the sets when the jumps are not as solid and bouncy. 135 max at 12reps.
* i can do 55lbs up to 20 reps with good bounce. i will play around with 55 / 135 for now. let me see how the soreness from these jumps go.
* i was able to get 1" above black foam today. goal is to get my wrist above it. SVJs are higher after i do multiple 3step VJs as warmup.
* work set volume - 8sets for the 55 (~110reps) and 8 also for the 135. (~80). just a guess. i really had no plan of logging all those numbers.  workout time is 4-7pm. took my time resting after the 135/55 combo.

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