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Author Topic: Kingfush  (Read 1057022 times)

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Kingfish

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Re: Kingfish
« Reply #390 on: September 13, 2011, 12:33:06 am »
0
Mon
Sept 12, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* felt good today to be lifting strong even if i spent extra energy yesterday for the jumps. my legs felt tired and extra stiff today and i was not expecting to make it pass 395x1.
* will now try to maintain 420x1 as top maintenance set, 410 if im not very strong. i was surprised that i jumped good again even after the jump test yesterday. there will be no jumping tmrw since the court will be used in the afternoon for a class. i need to give my legs some extra rest too.
 


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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Dreyth

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Re: Kingfish
« Reply #391 on: September 13, 2011, 12:06:23 pm »
0
Wait, so you've been squatting for 14 days in a row?


Niceeeeeee.


Can't wait to see the jump tests after you take a day or two off. It'll be sick.


I hope your high on caffeine when you test out your SVJ. ALSO, do some heavy hip flexor stretching before the jumps to get you that extra inch!
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Kingfish

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Re: Kingfish
« Reply #392 on: September 13, 2011, 05:30:52 pm »
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^ id be nice to get repeatable 40s if i go to a deload. my plan is to raise my maintenance paused full squats to 430-440 (2.5BW) which will make days using 415-420 (2.4BW) "deloads". i do all my static stretching after workouts.. i do plenty. i jump best when my legs are quad locked - feels like they are about to go cramps but not.. just hard like wood. heavy squats the previous days puts my legs at locked condition.

Tue
Sept 13, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks

* day 15 and getting pinned is not happening anymore.. even with repeated high 30s jumps the day before with pickup games. adaptation is a wonderful thing. will now see if i can be this strong at maintenance with 420x1 come work days (wed-sat nights).
* did not really plan to go over 420x1. will try to do a lot of 420x1 with SVJ dunks afterwards. this combo seems to be working well. will go 430x1 2-3x a week with 420x1 maintenance. hopefully in 2-3 weeks, i can do them repeatedly.
« Last Edit: September 14, 2011, 11:58:15 am by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #393 on: September 14, 2011, 04:37:11 pm »
0
Wed
Sept 14, 2011


Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420
[135x8][185x6][225,275x4][325x2][365,395,420x1]

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* mirror of previous day. right calf and right glute a little sore from banging bodies at the post yesterday. didnt really affected anything.
* i am not building fatigue faster than i am recovering.  i lifted 420x1 today with the same effort as i did from the 2 previous days. 10-15lbs over it.  that is a near max paused rep squat workout + some near max / low rep jumping. il try to do 2-3 more days of 420x1 and squeeze in a 430x1.
* did some 8-12reps of isolated calf work too.

Wed Afternoon

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* did another pick up game because i felt like getting more conditioning going.  SVJ dunks after i got a good warmup from the game.
« Last Edit: September 15, 2011, 12:09:04 am by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #394 on: September 15, 2011, 04:38:28 pm »
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Thur
Sept 15, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,430x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430,

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* was a little worried that 2x pickup games and 2 sessions of SVJ dunks yesterday might have fitigued me a bit. this is also the 3rd 420 ive done in 3 days. the plan to stick with 420 didn't work. i moved it convincingly and decided to go 430 today. worked nicely. i might have an extra 10-15lbs over it also. the weight just moved up smoothly. will stop at 410-420 tmrw if im not very strong.
« Last Edit: September 17, 2011, 01:17:17 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #395 on: September 16, 2011, 11:28:35 pm »
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Fri
Sept 16, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420

Jumps
- SVJ 2 hand dunks (1x pick up game warmup)

* 420x1 paused was perfect for today. i probably only had 2-3lbs over it to get the rep. probably not a good idea if i want a strong workout for tmrw but definitely maximized what i had today. will do maintenance 410-420 for 2-3 more days before i go for 430x1 again.
* quick game and some SVJ dunks for some explosive work.

« Last Edit: September 17, 2011, 01:16:57 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #396 on: September 17, 2011, 01:16:36 pm »
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Sat
Sept 17, 2011


[135x8][185x6][225,275x4][325x2][365,395,410x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415[440F], 395[415F], 415[435F], 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410

* did my lifts after work without sleep coming from the previous workout. didn't do too bad. form is almost always just right. high frequency squats really take care of that part. i could tell that im not 100% recovered not just from the previous squat workout, but also from the 430x1 2 workouts ago. i also realized that on that 430x1 workout, i had to go thru a 420x1 which is a 1 day workout in itself.
* 410x1 was probably not the max for this workout.. 415ish would have been better. 420 would pin me. no jumps. go home and sleep until 6:30pm. 
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #397 on: September 18, 2011, 03:49:48 pm »
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Sun
Sept 18, 2011


[135x8][185x6][225,275x4][325x2][365,395x1][410x0]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410),

* did the same thing as yesterday. woke up 6:30pm satuday, work 7-8am.. then lift afterwards. 325,365,395 felt the same way as yesterday but the 410 was 5lb too much.. i slowed down too much midway up and did not have enough of anything to push it up. back did not cave in as form is solid. i just came back down after i lost interest in pushing anymore.
* no jumps.. sat night is my fri of work. i will come back to work on wed-fri night next week. i will do as much recovery as i can this afternoon, tonight and tmrw morning.. hopefully it shoots back up and im stronger for monday afternoons lift.
* daily squats really make me learn about how i react to stress, fatigue, sleep (lack of) and nutrition. BW today is 172 after all the liquids at the gym. il try not to dip into the high 160s too fast.  i cant drink as much whey protein at work.. sucks.

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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #398 on: September 19, 2011, 11:35:12 pm »
0
Mon
Sept 19, 2011


[135x8][185x6][225,275x4][325x2][365,395,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440

Jumps
- SVJ 2 hand dunks (no warm-up)

* i could not have gotten any better recovery. i was burned out after the sunday lift (and failure). slept sunday afternoon 4-5 hrs, sunday night (8-9hrs) and sunday late morning to mid afternoon (4hours). this is my body telling me that i owe it sleep from the night shift schedule and it took it. this is not sleeping... i hibernated.
* all lifts felt the same until i got to 420x1. felt easy which gave me an idea to test something heavier again. did 440x1 and felt like i have another extra 5-10lbs over it. the rep did not look like a near-max effort. mid back did not bend at all.
* did cold SVJ 2 hand dunks. now im really going to suck at bball because il probably skip the pick-up games now because i can dunk without it anyway.
* will modify weights for ramping and will use 420-430 as maintenance.. will eventually push for a 455 paused rep at some point.



http://www.youtube.com/watch?v=Nbsq7BptE_0
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #399 on: September 20, 2011, 04:28:02 pm »
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Tue
Sept 20, 2011


[135x8][185x6][225,275x4][325x2][365,395,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420

Jumps
- SVJ 2 hand dunks (no warm-up)

* the 420x1 today following a 420+440x1 yesterday is a bit too heavy. i bent my mid back on the way up. it was smooth up to that point.. energy leaked and i crawled to complete the rep. i only had 5lbs over.. did some pick up game.. and then some explosive drills with 2 hand SVJ dunks.
* will plan to go up to 410x1 tmrw but il probably go for 420x1 if i feel stronger.
* stopped counting the consecutive days.. i made it to the 21st and its now a habit. will skip a day here and there if work schedule doesn't let me recover but thats about it.
« Last Edit: September 20, 2011, 06:48:44 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Dreyth

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Re: Kingfish
« Reply #400 on: September 20, 2011, 06:59:33 pm »
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When do you plan on taking a day off, after Day 30?
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Kingfish

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Re: Kingfish
« Reply #401 on: September 20, 2011, 07:09:24 pm »
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^ id take a day off when i can no longer recover within 24 hrs and lift at least up to 395-410. my daily squats are not really that taxing.. only 2-3 heavy singles.. 395-410-420/430 max right now.. thats very low volume with lots of rest in between sets, 12-14mins. 18-22 if i make it up to the 420-430lb.

i am not domd at all.
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfish
« Reply #402 on: September 21, 2011, 04:32:10 pm »
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Wed
Sept 21, 2011


[135x8][185x6][225,275x4][325x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420

Jumps
- SVJ 2 hand dunks

* modified the ramping weights to 370,400. the 400x1 felt heavy.. i initially loaded 410 expecting that i might fail 420. took all the time resting for the next single (22 mins?).. then on the walk-in.. changed my mind and loaded 420. got the rep nicely. i had 10-15lbs over it. i could have made 430 today. with that much power over the rep, todays workout should be favoring my recovery.
* i will sleep 1:30-6:30pm today, work 7-8am then lift after work. will hopefully get another 420. explosive drills again after lifting. getting consistent too with my isolated calf work using a 45 deg sled calf raise up to 405lbs.

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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Kingfish
« Reply #403 on: September 21, 2011, 05:56:20 pm »
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i just realized you're 20 pounds lighter than when you started this log 10 months ago, and squatting pretty much the same amount. good work. :highfive:
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Kingfish

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Re: Kingfish
« Reply #404 on: September 21, 2011, 08:16:42 pm »
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^ thanks. less weight is less stress on my knees. i also use paused squats now to really save my joints/tendons from more stress. thats how im managing lifting high frequency using a high RM%.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.
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