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Author Topic: Kingfush  (Read 1056963 times)

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Kingfish

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Re: Kingfish
« Reply #420 on: September 28, 2011, 04:11:47 pm »
0
Wed
Sept 28, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

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
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 450-455, money 445-450, recovery 420-430. did 2 heavy singles today - 430/440. even the 440 didn't feel that heavy. this is the strongest i've lifted a paused 440x1. should have taken vid. didn't really know why i was a lot stronger today. i just came from a monday 440x1. after i repped 430x1 like it was just another 410-420, i knew il blast thru the 440. didn't really want to get three heavy reps today and risk burning out tmrw so i stopped there. tmrw il try to use 430 as recovery singles.
* my SVJs are also higher. on the dunks, the ball hit the ground first before my feet, without me grabbing rim.. i was really pushing it down fast. 
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.

Kingfish

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Re: Kingfish
« Reply #421 on: September 29, 2011, 04:46:25 pm »
0
Thur
Sept 29, 2011


[140x8][190x6][240,290x4][330x2][370,400,430,440x1]

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
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440

Jumps
- SVJ 2-hand dunks

* lift effort: max 440, money 430-435, recovery 420-425. 440x1 mid-upperback bent 1/2 way up. crawled and completed the rep. the 430x1 was not hard so i decided to go at 440x1 again. recovery needs to catch up now. 2-3 days of recovery lifts and il go at it again next monday.
* SVJ 2 hand dunks getting consistent and easy now. BW staying at 170-172lbs. other daily lifts - calf isolation on 45 deg sled, pullups, chins, weighted back extension+situps on GHR. all in mid-high reps with light moderate resistance with 1-2sets
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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 #422 on: September 30, 2011, 11:09:58 pm »
0
Fri
Sept 30, 2011


[140x8][190x6][240,290x4][330x2][370,400,420,430x1]

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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430

Jumps
- SVJ 2-hand dunks

* lift effort: max 430-435, money 425, recovery 420. planned to stop at 420x1 but changed my mind. hit 430x1 without bending torso. technical error from fatigue on right leg - leg is tired, weight shifted a bit on the left leg and i felt more effort coming from left leg to get the rep. will really have to go 420x1 max tmrw if i want to lift better on my days off.

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.

Kingfish

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Re: Kingfish
« Reply #423 on: October 01, 2011, 08:34:57 pm »
0
Sat
Oct 1, 2011


[140x8][190x6][240,290x4][330x2][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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420

* max 415-420, money 410, recovery 400.
* i bent my mid-upperback on the 420x1. i crawled the rep starting at 1/2 up. legs didn't really feel tired. the lack of complete sleep is starting to show. 2 days of 5-6hr sleep without any mid day 3-4hr naps. saturday night is my last night of work - recovery will start to ramp back up after i get back all the missing hrs of sleep on sunday-monday.
* didn't do any explosive drills. no energy and just not interested right now.
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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 #424 on: October 02, 2011, 05:06:05 pm »
0
Sun
Oct 2, 2011


[140x8][190x6][240,290x4][330x2][370,400,410x1]

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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410

* 430-440 max, 425-430 money, 410 recovery. got 4.5hrs of sleep after night shift work and did my lift early to have more time before my monday pm lifts.
* skipped the explosive / speed drills again to allow more/faster recovery. i should supercompensate nicely tmrw. will up the ramping singles to 370,410. will make repeatable 410s to push near max singles higher. something like 410,430,445-455 in the next few weeks. still not burning out / plateauing so will continue what im doing right now.

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.

Kingfish

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Re: Kingfish
« Reply #425 on: October 03, 2011, 10:47:23 pm »
0
Mon
Oct 3, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1][445x0]

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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)

Jumps
- SVJ 2-hand dunks

* max 440, money 430, recovery 410-420
* damn i was close to getting the 445x1. mid-upper back caved in and it was downhill from there. will now ramp up with 410, 430, 435-440 repeatedly on a strong day to build up for another 445x1 attempt. if nothing good happens in the next 1-3 week, then il change things up. the 445 did not feel heavy at all at my back. too close to getting the rep, but not yet.

<a href="http://www.youtube.com/watch?v=5g7PtNMpzC4" target="_blank">http://www.youtube.com/watch?v=5g7PtNMpzC4</a>
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.

Kingfish

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Re: Kingfish
« Reply #426 on: October 04, 2011, 05:04:53 pm »
0
Tue
Oct 4, 2011


[140x8][190x6][240,290x4][340x2][380,410,430x1]

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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430

Jumps
- SVJ 2-hand dunks

* max 430, money 420, recovery 410. i bent my back and crawled with the 430x1 1/2 way up. the 445x1 did its damage. i should be a lot stronger tmrw. need to do high rep backextensions to get blood flowing nicely on back muscles. need to recover good. i'm weak right now.
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.

Kingfish

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Re: Kingfish
« Reply #427 on: October 09, 2011, 09:00:37 pm »
0
Updates:

Wed Oct 5, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Thur Oct 6, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Fri Oct 7, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

Sat Oct 8, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

Sun Oct 9, 2011
[140x8][190x6][240,290x4][340x2][380,410x1]

            Tue - Wed - Thur - Fri - Sat - Sun - Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410,
« Last Edit: October 10, 2011, 01:36:54 am by Kingfish »
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.

Kingfish

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Re: Kingfish
« Reply #428 on: October 11, 2011, 10:00:32 am »
0
Mon Oct 10, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
 

 
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.

Kingfish

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Re: Kingfish
« Reply #429 on: October 11, 2011, 06:48:04 pm »
0
Tue Oct 11, 2011
[140x8][190x6][240,290x4][340x2][380,410,420x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420,

* still doing the SVJ 2 hand dunks for explosive / speed work after the squats. if there is no pick up game to get me warmed up for the jumps, i find it best to do short sprints + backpedaling. feels good and i get my best jumps even with a few minutes of these drills. i can still dunk cold but after the sprints/backpedaling, i get 2-3" more for some really powerful throwdowns
* will continue with the daily squat routine. 410-420 is just routine now. week 5 seems to be my strongest. wet BW is 170-172. ive seen a dry 168 at one point this week. if i cannot get 445-455 with this daily ramping singles, il change it up a bit after week 8.

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.

Kingfish

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Re: Kingfish
« Reply #430 on: October 12, 2011, 05:10:51 pm »
0
Wed Oct 12, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430

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.

Guga

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Re: Kingfish
« Reply #431 on: October 13, 2011, 12:59:01 pm »
0
KF. After thinking for a while I realized that you cant jump; instead you push the planet 40" down.
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Kingfish

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Re: Kingfish
« Reply #432 on: October 13, 2011, 05:32:40 pm »
0
^  thats how i visualize the concentric of the squats. i concentrate on really "feeling" and having solid contact with the ground (on the eccentric) and then pushing my feet against it.  :D
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.

Kingfish

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Re: Kingfish
« Reply #433 on: October 13, 2011, 10:29:49 pm »
0
Thur Oct 13, 2011
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430

* cut down on the volume of 2 hand SVJ dunks. got the 430x1 rep with good form but i crawled up after the 1/2 squat depth. form was perfect, body was not as strong. wet BW at 172lbs.

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.

Kingfish

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Re: Kingfish
« Reply #434 on: October 14, 2011, 10:56:01 pm »
0
Fri Oct 14, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][380,410,420,430x1]

            Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430

* stronger than yesterday. the 410x1 was a harder lift than the 420. got 430 also but thats about it. will have a planned light workout tmrw and sunday- stop at 410-420. need to give body time to overshoot and get a good top set on monday, at least another 440.

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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