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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

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.

^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.

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

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.

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.

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.