Author Topic: Kingfush (Read 1057222 times)

Kingfish · « **Reply #210 on:** May 07, 2011, 05:02:00 pm »

Sat
May 7, 2011

[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups
- 12x6 continuous.

* all full squat warmup reps are paused. not bad for 2 day rest. 325x6 was to get some more form going. it was not as easy compared to when i do back to back squat workouts. no back stiffness even after some heavy singles last workout. its really the high volume heavy partials that got me.
* also, i noticed that i get wobbly / unsolid on the unracking and setup on heavy reps not entirely due to the back stiffness i had a week ago - the nike romaleos are very sticky that i had to lift my foot to step backwards, in the ironworks - i only slide my feet backwards without really putting all weight to a single leg.
* single leg hurdles are improving. will probably increase intensity a bit next workout by increasing distance between hurdles. im getting the plyo bouncy feeling back, even only after a few workouts with the single leg hurdles.
* did the unconventional squats as warmups then explosive work afterwards.

Kingfish · « **Reply #211 on:** May 08, 2011, 04:38:42 pm »

Sat
May 8, 2011

[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

#14 Heavy Partial Squats + Mini Bands
- 385 4x2

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x2 continuous - (1step apart)
- 3x4 continuous - (2step apart)

* felt really strong today on the squat warmups. all paused reps. since the 405 felt easy, tried doing 425x1 paused. got a few inches up until about a little above parallel and then weight refused to go up anymore. did not even try to resist when it slowed down.. just gave up and let the pins catch it

.
* increased heavy partials from 385 x2 to x4 reps. stopped at 2 sets. i really have to get my setup right.. when im using the minibands, on some sets, im not standing centered to the bands forcing my back to get pulled backwards a little. not good when im using a heavy weight.
* 3 continuous reps on 16" single leg hurdles that are 2 step apart is the max i could get before my leg shut down. ground contact time is not the best also. have lots to improve but im seeing some improvement in stiffness already.

Kingfish · « **Reply #212 on:** May 09, 2011, 04:17:37 pm »

Squat - Extreme Depth: Unsafe and Unfair

Mark Rippetoe

DamienZ · « **Reply #213 on:** May 09, 2011, 04:28:59 pm »

Mark Rippetoe is a fucking idiot!

KF your heels seem to be elevated in that pic...

deep squats with extremely rounded lower backs...

steven-miller · « **Reply #214 on:** May 09, 2011, 05:31:19 pm »

Quote from: DamienZ on May 09, 2011, 04:28:59 pm

Mark Rippetoe is a fucking idiot!

Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

DamienZ · « **Reply #215 on:** May 09, 2011, 05:44:14 pm »

Quote from: steven-miller on May 09, 2011, 05:31:19 pm

Quote from: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!

Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

steven-miller · « **Reply #216 on:** May 09, 2011, 06:00:47 pm »

Quote from: DamienZ on May 09, 2011, 05:44:14 pm

Quote from: steven-miller on May 09, 2011, 05:31:19 pm
Quote from: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!

Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.

DamienZ · « **Reply #217 on:** May 09, 2011, 06:25:47 pm »

Quote from: steven-miller on May 09, 2011, 06:00:47 pm

Quote from: DamienZ on May 09, 2011, 05:44:14 pm
Quote from: steven-miller on May 09, 2011, 05:31:19 pm
Quote from: DamienZ on May 09, 2011, 04:28:59 pm
Mark Rippetoe is a fucking idiot!

Actually, one could say that you are the idiot since it seems that you cannot read. But maybe we should not name-call in kingfish's log...

@kingfish: Strong squats recently! Your form is fine too as far as I am concerned, although Rippetoe's point about relaxed hamstrings seems to be true to a certain extent in your technique. I know you don't bother about that too much and your successful training speaks for itself.

lol! Rippetoe and the author of the article are both idiots! Rippetoe says that you can't squat deep without rounding the low back (http://www.adarq.org/forum/article-video-discussion/rippetoe/msg48005/?topicseen#msg48005 in this video he says otherwise) and the author seems to agree with it as he says one shouldn't squat deep because it would be dangerous with the rounded low back.
All those pictures are deep squats with a natural lumbar curve. Fuck Rippetoe!

I thought you might be intelligent enough to re-read and actually understand what is being said, but that does not seem to be the case.
Rippetoe basically says that most people are not flexible enough to squat ATG or learn so in a reasonable time frame. And he is probably right about that, considering his vast experience with trainees from the general public. He does not say that ATG squats are dangerous per se, he just says that most are not equipped to do them right away and that for most populations time is better spent doing a proper below parallel low-bar squat and get strong in it instead of investing time in gaining the flexibility and lumbar control necessary to squat ATG. He never said anywhere that no one can squat very deep without relaxing hamstrings or lumbar muscles. He just does not advise the vast majority of people, including non-athletes, to do them and I feel like that this is a reasonable statement.

i can't see where he says these things (most people, not flexible enough, most are not equipped to do them right away, and so on...) in the quoted text!

Dreyth · « **Reply #218 on:** May 09, 2011, 06:49:45 pm »

He says very deep depth usually requires hamstrings and back to relax. If they relax, it's bad. If they relax = squatter is unequipped.
In the case that they don't relax = squatter is well equipped. Squat deep.

Kingfish · « **Reply #219 on:** May 09, 2011, 11:08:09 pm »

Mon
May 9, 2011

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x4 continuous - (1step apart)
- 4x4 continuous - (2step apart)

Jumps
- SVJ 2 hand rim grabs x4

* increased from 3 hurdles to 4 doing single leg 2-step wide hops. absorption was good. GCT still needs to be faster.
* pick up bball game also.

Kingfish · « **Reply #220 on:** May 11, 2011, 12:28:12 am »

Tue
May 10, 2011

[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#15 Heavy Partial Squats + Mini Bands
- 385 4x3

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x8 continuous - (1step apart)

Single leg Jog
- bball length x 2 - cooldown

* all full squat warmup reps are paused up to 405. was trying to see if i can do 440x1 consistently. the 425x1 was ok but i did not feel very strong. stopped at 425.
* the partial squats + minibands will stay at 385 (425 at top). if i get 440x1 consistently on the full squat warmup, ill move the partial to 405 (445 with bands on top). added only 1 set for a total of 3sets of 4reps. slowly adding intensity without doing too much too soon. i could have done 6x6sets if i wanted to but il probably get my back stiff and broken again. will do 4x4 next time. slow progress without hurting anything is good.
* up'd the volume on the single leg hurdles from 4 to 8 sets of 12. getting better every workout. got better hops by focusing also on quickly pushing foot downwards after the hop. still nothing feels beat or hurting from all the single leg drills im doing. getting some tightness in the lower front calve area and thats about it. will see if this high volume does something different.
* did some single leg jog using bball court.

Kingfish · « **Reply #221 on:** May 13, 2011, 11:24:58 pm »

Fri
May 13, 2011

[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 8x1
- 345 8x1
- 365 6x2
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x6 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* did light (70-80%) volume work on full squats but did not do too many reps on 365 because im focusing more on speed/explosive work. cannot be fatigued by doing volumes for hyperthrophy strength work. the 365x6 reps was not hard at all. 1 breath between reps. that is a very fast tempo compared to how i usually lift. it would have been very challenging to do x8 on 365 after 2 days of no-squat. 365x8 would be easiest after i do a day of just paused singles to get the form going again.
* im getting strong enough on the single leg hurdles to actually figure out where im weak at. i was able to jump with a more upright torso/form, really giving all the force absorption to the knees/ankles. right knee collapses a bit after a few reps.

Kingfish · « **Reply #222 on:** May 15, 2011, 08:36:14 pm »

Sun
May 15, 2011

[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

Kingfish · « **Reply #223 on:** May 16, 2011, 11:51:40 pm »

Mon
May 16, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x4 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* single leg hurdles were hard. legs lost capacity to absorb really quick. first 1-2 sets was good.. last 2 had misses on both legs. did pick up game also as warmup to the SVJs. was about 2" above foam on the SVJ.. lol. thats a 40.. and i did it at least 2 times. could have been the lower bodyweight at 188lb while maintaining the same squat strength.. or its probably the heavy ballistic partials doing its thing.. will take SVJ vids after im repping 405+minibands.
* tmrw is another set of heavy warmup squat singles, 385+minibands partials, back up full x6-8 and some more hurdles. hopefully fatigue really dies out by then.

tychver · « **Reply #224 on:** May 17, 2011, 03:15:17 am »

Do you have Romaelos now?

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Author Topic: Kingfush (Read 1057222 times)

Kingfish

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