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Messages - Kingfish

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856
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 07, 2014, 08:37:00 pm »
Dec 7-13  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Dec 7

315-365-405
seated shoulder press 75lbx5

Mon Dec 8

315-365-405 +40
chins 45lbx8

Tue Dec 9

315-365-405-440
seated shoulder press 75lbx6

BW 204-208lb

Wed Dec 10

315-365-405
chins 45lbx8

Thur Dec 11

315-365-405
chins 45lbx8

Fri Dec 12

315-365-405
chins 45lbx8

Sat Dec 13

315-365-405
chins 45lbx6
seated shoulder press 75lbx4

857
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 03, 2014, 06:38:18 am »
Quote from: scoobychau on December 03, 2014, 12:39:12 am
On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.

or you can ask raptor on juicing up..  :trollface:

kidding aside, a 39" SVJ is not impossible. you just go mental when you do not see improvements.

just be patient:  build more muscles using heavy compound lifts to get stronger and practice jumping to improve jumping skill.   








858
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 01, 2014, 03:38:21 am »
Nov 30 - Dec 6,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 30

315-365-405

Mon  Dec 1

315-365-405+40
315x8 no-pause

* BW 200lbs. Left elbow broken a little either from getting pitched while i slept or from the back to back days of weighted 45lb chins x8s.
* will go as low as mid 190s until i lean to 10-12%BF

Tue  Dec 2

315-365-405-440
chins 45lbx9

* left elbow was just pinched while sleeping. no more strain. was strong with the chins. could have made 10 but did not like to struggle today. will aim for 10-12 then move up to 75lbx6-8

Wed  Dec 3

315-365-405-440
dips BWx30

* back to back 200kg. feeling good with all the sleep. raining non stop here in SF.  also had more protein shakes. don't want BW to drop to sub 200lb too fast. 

Thur  Dec 4

315-365-405
chins 45lbx8

Fri  Dec 5

315-365-405
seated shoulder press 75lbx4

Sat Dec 6

315-365-405
chins 45lbx8


859
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 24, 2014, 10:43:32 am »
Nov 23-29,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 23

315-365-405
seated shoulder press 75lbx6

Mon Nov 24

315-365-405 +40
315x8 no-pause
chins 45lbx8

Tue Nov 25

315-365-405
seated shoulder press 75lbx6

Wed Nov 26

315-365-405
bw dips x30

Thur Nov 27

315-365-405
seated shoulder press 75lbx6

Fri Nov 28

315-365-405
chins 45lbx8

Sat Nov 29

315-365-405
chins 45lbx8

860
Boxing / Re: Pacquiao vs Algieri
« on: November 23, 2014, 01:27:44 am »
Quote from: adarqui on November 22, 2014, 07:43:20 pm
Interesting fight.. If I had to bet any money i'd put it on pac, this is a huge step up for algieri.. but this kid might be a bad matchup for pac. He has the reach, conditioning, speed, and movement to make it a hard fight for pac. If he can control the distance, going to be hard for pac to dominate.

Algieri's conditioning/heart/skill vs provotnikov was very impressive.
can't wait ;f


his legs sucks. on the floor too many times.. juiced marquez will kill him.

pacman too much for him.

861
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 16, 2014, 08:38:06 pm »
Nov 16-22,  2014

Full Squats - Paused - Maintenance
455 #173 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 16

315-365-405
chins bwx12

Mon Nov 17

315-365-405-455#173 +10

* rest upperbody from all the weighted chins. 455x1 felt good. not too much effort getting it up. not 475 stong at this 204-208BW.

Tue Nov 18

315-365-405
one arm cable rows 100lb x20

Wed Nov 19

315-365-405
one arm cable rows 100lb x20

Thur Nov 20

315-365-405
chins 45lbx8
dips bwx30

Fri Nov 21

315-365-405
chins 45lbx6

Sat Nov 22

315-365-405
chins 45lbx7

862
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 09, 2014, 11:24:29 pm »
Nov 9-15,  2014

Full Squats - Paused - Maintenance
455 #172 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 9

315-365-405
chins 45lbx6

Mon Nov 10

315-365-405-440+ 15
chins 45lbx8
dips bwx30

Tue Nov 11

315-365-405
315x8 no-pause
one arm cable rows 100x20

Wed Nov 12

315-365-405
chins 45lbx8
dips bwx30

Thur Nov 13

315-365-405
dips bwx30
calf raise sled 4x45lbs x24

Fri Nov 14

315-365-405
chins 45lbx7
dips bwx20

Sat Nov 15

315-365-405
chins 45lbx6

863
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 02, 2014, 10:58:29 pm »
Nov 2-8,  2014

Full Squats - Paused - Maintenance
455 #172 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Nov 2

315-365-405
one arm cable rows 100lb x20

Mon Nov 3

315-365-405-455#172
chins 45lb x8 x4

* might need bw to 210-214 to do these repeatable daily paused 455s. im now at 204-208lb. can get 455 but it takes days before i feel ready for that weight again. plan to get lean is working. losing some strength but thats expected.

Tue Nov 4

315-365-405
dumbell shoulder press seated 75lbx6

Thur Nov 6

315-365-405
315 x4 x4 no-pause
chins 45lbx6 75lbx1

Fri Nov 7

315-365-405
chins 45lb x6 x3

Sat Nov 8

315-365-405
seated shoulder press 75lbx6

864
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 28, 2014, 06:53:12 pm »
 :headbang:
 
good job getting comfortable with the full squat. narrow stance and some good bracing technique really solidifies your core and lets you squat very heavy weights even at full range of motion.

whenever you get fatigued and burned out, the form will breakdown. just keep in mind how it worked on a strong day - narrow stance, bar travels straight path down, chest facing forward.. etc.. see you at 400+




865
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 26, 2014, 03:25:42 pm »
Oct 26 - Nov 1,  2014

Full Squats - Paused - Maintenance
455 #171 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 26

315-365-405
loaded chins 45lb x6
bw chins x4

Mon Oct 27

315-365-405-455#171
bw chins x12

Tue Oct 28

315-365-405 +40
chins 45lbx6

* could get 440. saved it for a 455 tmrw.

Wed Oct 29

315-365-405 +40
315x8 no-pause
dips bw x26

* skipped the heavy single. too stressed watching giants game 7

Thur Oct 30

315-365-405
dips bw x20
seated calf raise sled 4x45s x24

Fri Oct 31

315-365-405
chins 45lb x6 x4

Sat Nov 1

315-365-405
chins 45lb x7

866
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 20, 2014, 05:47:56 pm »
Quote from: ChrisM on October 20, 2014, 04:00:03 pm
Do you have a percentage of your squat you use for jump squats or is it just something you've felt out and works for you?

As usual, beastly.  Keep at it man.

most of the time i will use 2x25lb hex plates for 8-16 reps for maintenance or il go up to 35/45lb plate max. will rep until the landings/transitions are quick and smooth. i don't go for max height on j-squats. i save that for unloaded SVJs.



867
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 19, 2014, 02:17:03 pm »
Oct 19-25,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 19

315-365-405
seated shoulder press 75x6
loaded chins 45lb x4 x4
bw chins x6

* might use lifting belt on seated shoulder press. my lowerback feels beat lately. squats feel solid. just need more bracing while supporting 150-160lb on seated press. starting to fatigue the stabilizing muscles.

Mon Oct 20

315-365-405
seated calf raise sled 4x45s x24
bw dips x10

Tue Oct 21

am
315-365-405
315x16 no-pause
loaded chins 45lb x4 x4

pm
315-365-405
one arm cable rows 100 x16

* did another pm workout to loosen up. that 315x16 might give me so much doms. not good specially because this is my wed-sat long work week. did squat singles then a few mins of static hamstring hurdler stretches. no-pause squats gets my hamstring feel pulled. quads and glutes get the usual high rep jello afterwards.

Wed Oct 22

315-365-405
315x12 no-pause
bw dips x16 x16

* glutes and lowerback are sore, quads are jello. 315-365-405 felt very smooth even with all that soreness. 315x12 just in case i had to do some extended walking at work.

Thur Oct 23

315-365-405
315x4 no-pause
chins 45lb x6 x4

Fri Oct 24

315-365-405
315x6 no-pause
chins 45lb x6
bw dips x20

Sat Oct 25

315-365-405
315x4 no-pause
chins 45lb x6 x4 bw x4

 

868
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 14, 2014, 07:33:00 pm »
Quote from: Dreyth on October 14, 2014, 02:57:21 pm
Also it kills me that I had a video of me deadlifting 335x5 at a bw of 175lbs back in high school.

Also this vid of 315x5 ATG squats on 19 Nov 2012
http://www.youtube.com/watch?v=n2MLgzVhyYs
I was 195lbs that day. I found my log post in here:
http://www.adarq.org/progress-journals-experimental-routines/dreyth's-comeback-journal/90/
(week 11, monday)

How the fuck has my squat not improved in 2 years... this shit kills me
stuff just keeps popping up. getting sick, injuries, vacation, ramadan, no gym, finals week over and over...


checked back in my logs. after i did that, i took like 3 weeks off from lifting for some reason, and my squat plummeted to 275x5
then i slowly worked it back up, squatting 1x a week, and on 19 Oct 2013 i tied my ATG 315x5 PR.
then that's when i started stalling, and somehow my squat dropped to 295x5 or so, and then i hit that rough patch of no sex drive, and my lifts stalled for 6 months or so

what were you eating / how much sleep did you get when you were strongest?

at peak i was sleeping most of the time. got tired of too much sleep. can't even daily a 200kg now. i used to call it a weak day when i put 440 instead of 455.

creatine is not instant. takes weeks to bloat from it. add caffeine too. thats all u can do without juicing.

869
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 12, 2014, 11:06:03 pm »
Oct 12-18,  2014

Full Squats - Paused - Maintenance
455 #170 | 465 #4 | 470 #1| 475 #7
315 x1
365 x1
405 x1
1/4 no-reset jump squat

Sun Oct 12

315-365-405
315x4
BW chins x12

Mon Oct 13

315-365-405
315x4
seated dumbell shoulder press 80x5 75x6

Tue Oct 13

315-365-405-455#170
seated dumbell shoulder press 80x6
BW chins x12

* BW204-208. very strong sleep. can't really maintain this pace because i end up not doing anything else but stay in bed. i need 8+hr constantly to get 440+, along with some strong meals. this is what i did before but i got tired of sleeping all the time.
* felt good to move the 455 from a strict pause.  last 475 was in June. could hit 475 next week if i don't screw up the sleep and diet. 

Wed Oct 15

315-365-405
Chins 45lb x4x4 BWx10

Thur Oct 16

315-365-405
BW dips x10 x10

Fri Oct 17

315-365-405
seated shoulder press 80x4
weighted chins 45x4

Sat Oct 18

315-365-405
seated shoulder press 75 x8 x6
weighted chins 45 x4 x4
BW chins x8

870
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 08, 2014, 10:09:00 am »
Quote from: LBSS on October 06, 2014, 09:32:09 am
Quote from: vag on October 06, 2014, 05:11:57 am
Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...
:goodjobbro:

thanks vag and chris (and the other people who upvoted that post)! and yeah, hit near base of palm on one jump without the ball and had a couple of very good dodgeball dunks. base of palm is 37.

good stuff. keep at it. :headbang:

do rim pullups while you're at it. don't fall.

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