2116
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.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
2117
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.
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.
2118
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
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
2119
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
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
2120
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.
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.
2121
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.
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.
2122
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.
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.
2123
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 23, 2011, 06:27:21 pm »
Sun
Jan 23, 2011
Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1
* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.
405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0
Jan 23, 2011
Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1
* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.
405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0
2124
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 22, 2011, 03:50:56 pm »
Sat
Jan 22, 2011
Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]
* no work set. up to 365x1 paused reps. 385 was heavy. 405 a little better. 425 was a half goodmorning. didn't bother doing 385x4. saved it for tmrw. sunday plan - 405 4x4-6 or a 405x6.. tmrw might be the day.
Jan 22, 2011
Squats - Light
[135,185x6][225,275x4][325x2][365,385,405,425 x1]
* no work set. up to 365x1 paused reps. 385 was heavy. 405 a little better. 425 was a half goodmorning. didn't bother doing 385x4. saved it for tmrw. sunday plan - 405 4x4-6 or a 405x6.. tmrw might be the day.
2125
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 18, 2011, 11:56:48 pm »
Tue
Jan 18, 2011
Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1
* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.
Jan 18, 2011
Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1
* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.
2126
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 18, 2011, 02:42:48 pm »with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC
soreness after 2-3 workouts of jumps were mostly at the lower 1/3 of my quads.. some lowerback and very little on the calves. aiming for max jump height gets calves sore.. but with quick transitions.. the damage is usually towards the muscles on top of my knees. skipped squats yesterday because the soreness was still there. probably lift this afternoon
2127
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 16, 2011, 06:21:48 pm »by eating good do you mean getting enough more protein mainly? my diets are overall pretty good. hardly any vice. also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?
high protein, good fat, water
moderate carbs (maintenance for me now at 194lb is 2.5-3 cups rice/day.. 3-4 when im trying to add mass)
dont worry about the fat gain. when you lower carbs and maintain a high enough tonnage... your body will burn calories easily.
2128
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 16, 2011, 06:00:29 pm »awesome looking stills. since you're about my frame/reach your stats are photos are highly motivation for me. when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too. i hope to hit 1.5x atg squats before mid 2011. :-) do you remember typically how fast your squats numbers go up and your training frequency then? or, what method/schedule seem to have been the more efficient gains...
thanks.
IIRC, i was aiming for an 8x4 2x a week before i add another 10lb. if i get 225 8reps of 4 complete, the next workout is a 235 6x4-6.. then grind it out again until i get all 8x4. i still follow the same lifting pattern. only difference is the recovery times are a lot longer. stay in the 6-8reps. those will add mass to you legs.
goodluck on your training and eat well. all the squat workout is nothing if you dont eat good.
2129
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 16, 2011, 04:48:04 pm »
Sun
Jan 16, 2011
Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4
Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps
* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.
some pics and vids from today:
3 Step 38"
3 Step 39"
36" SVJ
011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg
Jan 16, 2011
Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4
Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps
* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.
some pics and vids from today:
3 Step 38"
3 Step 39"
36" SVJ
011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg
2130
Progress Journals & Experimental Routines / Re: Kingfish
« on: January 15, 2011, 06:19:56 pm »Quote from: RAPTOR
So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?
no. i do wave loaded rhythmic quarter squat jumps starting with 1-2 sets of 55x6-8, ramping up weight with 95x6-8, then a heavy set of 135x6-8 focusing on quick and solid transitions. wave down to 55lb again and do quicker transitions. up to 135 and down to 55. when im 2-3 sets into the waveloads and legs are warmped up nicely, i go for max jump height also on the 55sets.
Quote from: CLARENCE
Wouldn't you have to be getting higher for that? Or is your 92" reach measured with a 2 hand reach rather than 1?
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?
92" is a single hand reach. 90 is a double hand. yes.. 32" would be 2 inches above rim with both hands. 30 is a missed grab but touch nontheless. i messed up smolov because i focused too much on rest and recovery sleep. didn't thought diet was also a big factor. gained 30-40lbs on my squat but got too tired at the end.