736
Basketball / Re: 2015-2016 NBA Dunk Contest: Needs its own thread
« on: February 14, 2016, 06:00:51 pm »https://streamable.com/7dyb
This mix was beautiful
from the mix alone, it was clearly gordon's night.
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from the mix alone, it was clearly gordon's night.
737
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 05:54:22 pm »how'd your sister do in that marathon? I remember her doing it before.. does she do it every year? beast.
pc
mid 3hrs PR but chilling for 4hr today. were going disneyland and vegas. just added the marathon for another tour of LA. her at finish line looking for her idol kara
https://www.facebook.com/1544176665814596/photos/a.1544225472476382.1073741828.1544176665814596/1751135191785408/?type=3&theater
738
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2016, 12:53:51 pm »
Feb 14-20, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 14
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.
Mon Feb 15
morning
315s-365-405
chins bwx20
dips bwx20,20
Tue Feb 16
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips x20,20
* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.
Wed Feb 17
morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)
* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.
aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.
poor squat had to do with this. did not bother with adistar. chucks and 5lber works.
afternoon
315s-365-405
chins bwx20 neutral
Thur Feb 18
morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20
Fri Feb 19
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10
Sat Feb 20
morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10
afternoon
315s-365-405
chins bwx20
dips bwx40
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 14
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips bwx40
* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.
Mon Feb 15
morning
315s-365-405
chins bwx20
dips bwx20,20
Tue Feb 16
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
chins bwx20
dips x20,20
* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.
Wed Feb 17
morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)
* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.
aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.
poor squat had to do with this. did not bother with adistar. chucks and 5lber works.
afternoon
315s-365-405
chins bwx20 neutral
Thur Feb 18
morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20
Fri Feb 19
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10
Sat Feb 20
morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10
afternoon
315s-365-405
chins bwx20
dips bwx40
739
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 07, 2016, 02:41:03 pm »
Feb 7-13, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 7
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20
Mon Feb 8
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20
Tue Feb 9
morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40
afternoon
315s-365-405
chins bwx20
Wed Feb 10
morning
315s-365-405
chins bwx20
dips bwx30
Thur Feb 11
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
dips bwx30,20
Fri Feb 12
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40
* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.
Sat Feb 13
315s-365-405
chins bwx20,10
dips bwx20
* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Feb 7
morning
315s-365-405
chins bwx20
afternoon
315s-365-405
squat jump 45lbx8x8, 95lbx4
SVJx2
dips bwx20
Mon Feb 8
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
squat jump 45lbx8,8,8
SVJx4
dips bwx20
Tue Feb 9
morning
315s-365-405
squat jump 45lbx8,8,8
SVJx4
chins bwx20
dips bwx40
afternoon
315s-365-405
chins bwx20
Wed Feb 10
morning
315s-365-405
chins bwx20
dips bwx30
Thur Feb 11
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
dips bwx30,20
Fri Feb 12
morning
315s-365-405
chins bwx20
dips bwx20
afternoon
315s-365-405
no-pause 315x8,8
chins bwx20
dips bwx40
* going to LA/vegas trip in the next couple of days. thicker upperbody with dips going very well. will squeeze in some high rep dumbell shoulder press too.
Sat Feb 13
315s-365-405
chins bwx20,10
dips bwx20
* santa ana 24hr fitness got modern machines. do not like hoist equipment. too bulk. too fancy. floor is jello. still strong after 6hr drive with 2hr nap. sister will run LA marathon tmrw.
740
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2016, 09:18:09 pm »you have the weirdest job on here.
the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am.
we make the best PED. www.nutropin.com
741
Injury, Prehab, & Rehab talk for the brittlebros / Re: Low back pain
« on: February 01, 2016, 11:42:55 am »
figure out what you are doing wrong that caused it first. the best treatment is to stop doing more harm to it.
i find "form rolling" using the smith machine bar most effective in digging into the lowerback area.
when i strained my lower back using the calf sled raises too much, i can only sleep flat on my back otherwise the pain wakes me up.
good luck
i find "form rolling" using the smith machine bar most effective in digging into the lowerback area.
when i strained my lower back using the calf sled raises too much, i can only sleep flat on my back otherwise the pain wakes me up.
good luck
742
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 31, 2016, 11:13:31 pm »
Jan 31 - Feb 6, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Jan 31
morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20
afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
Mon Feb 1
morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10
afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.
Tue Feb 2
morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10
afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20
Wed Feb 3
morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10
* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march.
afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20
Thur Feb 4
315s-365-405
chins bwx20
dips bwx20
Fri Feb 5
morning
315s-365-405
chins bwx20
dips bwx20,30
afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8
Fri Feb 6
morning
315s-365-405
chins bwx20
dips bwx20
* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle.
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Jan 31
morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20
afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
Mon Feb 1
morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10
afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.
Tue Feb 2
morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10
afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20
Wed Feb 3
morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10
* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march.
afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20
Thur Feb 4
315s-365-405
chins bwx20
dips bwx20
Fri Feb 5
morning
315s-365-405
chins bwx20
dips bwx20,30
afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8
Fri Feb 6
morning
315s-365-405
chins bwx20
dips bwx20
* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle.
743
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: January 31, 2016, 12:06:28 pm »Woohoo! So what's your squat:bw ratio right now?
maintenance of 405 @ 186lb, but can go up to 440 paused at same weight with a little peaking. ~ 2.4BW ratio is the sweet spot for me.
744
Boxing / Re: 01/30/2016: Kovalev vs Pascal II
« on: January 30, 2016, 11:28:57 pm »
kovalev is giving him a beating with body shots. bad man. punishing a no-contest
745
Boxing / Re: 01/30/2016: Kovalev vs Pascal II
« on: January 30, 2016, 11:08:57 pm »hbo, 9:45 PM ET!
first fight was very good.. don't see how it'll be any different. hope pascal can make it just as entertaining, if not more. pascal is kind of pissed, he's playing a racism angle.. calls kovalev a racist etc.. don't see how that is going to help pascal though, if anything it'll make him too emotional and he'll get caught easier.. he doesn't have the chin to take kovalev's shots. he needs to not get hit, hehe.
http://www.bloodyelbow.com/2016/1/29/10861970/kovalev-vs-pascal-sergey-kovalev-racist-accusations-jean-pascal-press-conference-apology
another kovalev sparring practice. too much damage from this guys power punches.
746
Strength, Power, Reactivity, & Speed Discussion / Re: Kingfush: SVJ 2-hand dunks 2.0
« on: January 30, 2016, 10:54:19 pm »
update 01/30/16
did 4x mid 30s svj today on chucks and without a pickup game warmup. bw dry 186lb. i walked under the rim after a couple of sets of 25lbx2(2 hex plate) x8rep loaded jump squats. i got mid palms on the rim.
i will really be serious in adding the keiser supra max speed squats in my routine. i need to make it the center of my training this time around. if i starve myself down another 8-10lbs, i'l be dunking. but that will be too easy.
did 4x mid 30s svj today on chucks and without a pickup game warmup. bw dry 186lb. i walked under the rim after a couple of sets of 25lbx2(2 hex plate) x8rep loaded jump squats. i got mid palms on the rim.
i will really be serious in adding the keiser supra max speed squats in my routine. i need to make it the center of my training this time around. if i starve myself down another 8-10lbs, i'l be dunking. but that will be too easy.
747
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 10:09:39 am »
I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something
good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout. i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast.
use mid-high 300s for volumes and you will eventually be thick enough to go 425-440-455 without really pushing for heavy singles.
remember, the point of being able to lift the heavy 425+ singles is to make your volume sets with 300s a lot easier/more effective. the 300s build you thick legs.. which make you jump better
your svj sucks
748
Strength, Power, Reactivity, & Speed Discussion / Re: weight vests
« on: January 29, 2016, 12:55:36 am »
i have an xvest and it works really well. the adjusting straps really makes a tight fit. its not very comfortable if a 20-40lb+ vest is slamming into you because of a loose fit.
i use the vest before for light jump drills. line hope, hurdle hops.. gets tiring quickly if you use it for near max jumps.
i use the vest before for light jump drills. line hope, hurdle hops.. gets tiring quickly if you use it for near max jumps.
749
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2016, 12:34:17 pm »
Jan 24-30, 2015
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Jan 24
morning
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
bw dips x40
afternoon
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
Mon Jan 25
315s-365-405
chins bwx20
bw dips x30
Tue Jan 26
morning
315s-365-405
chins bw x20
bw dips x30
afternoon
315s-365-405
chins x20
bw dips x40
Wed Jan 27
morning
315s-365-405
chins bw x20
bw dips x30,10
afternoon
315s-365-405
chins bw x20
bw dips x30
Thur Jan 28
morning
315s-365-405
chins bw x20
bw dips x30
afternoon
315s-365-405
chins bw x20
bw dips x40
Fri Jan 29
morning
315s-365-405
chins bw x10,10
bw dips x0 rest
afternoon
315s-365-405
chins bw x20
Sat Jan 30
morning
315s-365-405
chins bw x20
bw dips x0 rest
afternoon
315s-365-405
chins bw x20
bw dips x0 rest
jump squats 25lbx2 x8,8
SVJ x4 double hand rim grabs ~ 34-35" (on chucks, no warmup) bw 186-188lb
Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
BW 186-188lb.
Sun Jan 24
morning
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
bw dips x40
afternoon
315s-365-405
chins 90lbx2
one arm cable rows 75lbx10
Mon Jan 25
315s-365-405
chins bwx20
bw dips x30
Tue Jan 26
morning
315s-365-405
chins bw x20
bw dips x30
afternoon
315s-365-405
chins x20
bw dips x40
Wed Jan 27
morning
315s-365-405
chins bw x20
bw dips x30,10
afternoon
315s-365-405
chins bw x20
bw dips x30
Thur Jan 28
morning
315s-365-405
chins bw x20
bw dips x30
afternoon
315s-365-405
chins bw x20
bw dips x40
Fri Jan 29
morning
315s-365-405
chins bw x10,10
bw dips x0 rest
afternoon
315s-365-405
chins bw x20
Sat Jan 30
morning
315s-365-405
chins bw x20
bw dips x0 rest
afternoon
315s-365-405
chins bw x20
bw dips x0 rest
jump squats 25lbx2 x8,8
SVJ x4 double hand rim grabs ~ 34-35" (on chucks, no warmup) bw 186-188lb
750
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 18, 2016, 08:46:30 pm »I know I ask this every now and then, but I keep forgetting:
What's your current plan? Are you trying to maintain a 475lb squat while cutting weight? Are you going to work up to a 5 plate squat while gaining minimal weight? Do you plan to incorporate plyos soon?
goal is 2-hand SVJ dunks just like before but at a little higher bodyweight of no less than 184lb+. (dont like the twig look)
i will get this done by getting my kaiser speed squats close to 4kwatts, and doing SVJ reps.
the 475lb+ paused squat can wait another time when i decide to bulk up to bw210lb+ again. i feel healthier at 188lb @ sub10%bf.