Author Topic: Kingfush (Read 1057325 times)

Kingfish · « **Reply #600 on:** March 14, 2012, 11:13:56 am »

Wed - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x
   365

----------------------------------------------------------

Wed - 2/2 Afternoon

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Kingfish · « **Reply #601 on:** March 15, 2012, 03:31:45 pm »

Thur - 1/2 Morning
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x
   365

----------------------------------------------------------

Thur - 2/2 Afternoon
Mar 14, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,435x1]

Kingfish · « **Reply #602 on:** March 16, 2012, 11:32:54 am »

Fri - 1/2 Morning
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* i will get 435x1 this afternoon. im strong this morning already - surprisingly because the last 3 days have been 425-435s too. the burnout will come either tmrw or sunday.. then il rebound again and probably do 435s 2x a day.

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x
   365

----------------------------------------------------------

Fri - 2/2 Afternoon
Mar 15, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* might only lift 1x tmrw. will not get a recovery sleep tonight because of work. if i feel strong, il lift tmrw morning after work at 8am but if not, a single afternoon workout topping at 400-425 is ok.
* front squats still skipped. will start soon but not in a rush for it. SVJs, hill sprints + up hill double leg bounding/continuous broad jumping for speed work.

Kingfish · « **Reply #603 on:** March 17, 2012, 08:24:59 pm »

Sat 1/2 Morning
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* not bad for a single day lift. was not expecting to be 425 strong the way i felt tired after work this morning. i had my lifting clothes with me and could have done my morning lifts after work. the company gym is walking distance from my work building.
* right lower quad was tender this morning and any form of deep tissue massage feels good. i will be able to lift 435 at 10-11pm. too bad i have work. will lift again tmrw after and will count this sat-sun as deloads/recovery workouts.

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
   365

----------------------------------------------------------
Sat 2/2 Evening
Mar 17, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425x1]

* was able to do an evening lift. the hill sprints fatigued me a bit but still was able to get an explosive 425x1.

Kingfish · « **Reply #604 on:** March 18, 2012, 01:45:34 pm »

Sun - 1/2 Morning
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* weak. 425x1 max. doing more 135lb back extensions again to beef up hamstrings for flat surface sprinting.

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
   365
Week 4 345 x

----------------------------------------------------------

Sun - 2/2 Afternoon
Mar 18, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400x1]

Kingfish · « **Reply #605 on:** March 19, 2012, 09:18:19 am »

Mon - 1/2 Morning 5am
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* 425x1 explosive. can get 10-15lbs more. stopped there and will try to lift heavier later. body weight swings a lot more noticeable when i consume a lot more fibers from the yams/squash. 4-5lb swings. still at empty 170-172 in the morning.

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
   365
Week 4 345 x

----------------------------------------------------------

Mon - 1/2 Afternoon 4pm
Mar 19, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did lots of back extensions a little too fast. lower back was tight a bit. 425x1 was not very heavy but if i add 10-15lbs, id probably fatigue my erectors even more.

Kingfish · « **Reply #606 on:** March 20, 2012, 11:36:37 am »

Tue - 1/2 Morning 5am
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425,435x1]

* strong for a morning workout. recovered glutes really helping explode the weight up from the paused start. 345x1 front squat did not strain shoulder but was not feeling good yet for 365x1. will lift again later. it will be a good day if i can go heavy again.

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
   365
Week 4 345 x x 1

----------------------------------------------------------

Tue - 2/2 Morning 5Pm
Mar 20, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300x2][350,400,425X1]

* right lower quad tenderness going down but still there. more foam rolling with 2.5lb plate and wraps.. should be fine soon.

Kingfish · « **Reply #607 on:** March 21, 2012, 10:43:33 am »

Wed - 1/2 Morning 5am
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* looking at my squat logs, feb 25 is the day i started with 2x morning/afternoon squats. i was using the heaviest weights at that first week feb 27-mar 1. i was able to maintain the 2x a day pace with some skipped fri due to work.
* i did not get any form of injury in almost 4 week of repeated paused reps with +2.5BW.. maxed at 2.6BW 440@170lb. i did not attempt 440 at times when i felt i can get it because i was doing this for consistency and trying not to burn out too fast.
* 3rd week of mar 11-17 is actually the strongest, ending in a weak monday 425/400. this week might be a good recovery / back off week and il stop it here if i feel like getting some good recovery. if i feel good, il go for 435 again later.

Sat Sun Mon Tue Wed Thur Fri
Feb 25 Feb 26 Feb 27 Feb 28 Feb 29 Mar 1 Mar 2
400/425 425 425/440 435/425 425/440 425/440 425

Mar 3 Mar 4 Mar 5 Mar 6 Mar 7 Mar 8 Mar 9
425 400/425 425/425 425/425 425/425 400+400 425

Mar 10 Mar 11 Mar 12 Mar 13 Mar 14 Mar 15 Mar 16
400/400 425/425 425/425 425/425 400/435 425/435 425/435

Mar 17 Mar 18 Mar 19 Mar 20 Mar 21 Mar 22 Mar 23
425/425 425/400 425/425 435/425 425/

----------------------------------------------------------

Front Squat Backup Sets Cycle
   Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1 1.1 1.1 1.1 1.1 1.1
   340 1.1
   345 1.1
Week 2 325 1.1 1x3 1
   345 1x1 1 1.1 x 1.1 x
Week 3 345 1.1 1.1 1.1 x x x x
   365
Week 4 345 x x 1

----------------------------------------------------------

Thur - 2/2 Afternoon 5pm
Mar 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200x4][250,300x2][350,400,425,435x1]

* 435x1 paused was very controlled and explosive. recovery shooting up a bit.

Dreyth · « **Reply #608 on:** March 21, 2012, 03:00:53 pm »

May I ask what is the purpose of your twice daily squatting? Is it maintenance? Are you increasing your squat?

Seems like your top single for a few months now has been 440... maybe 455 a while back. I'd like to know what this little experiment is looking for.

Kingfish · « **Reply #609 on:** March 21, 2012, 05:21:28 pm »

^ i find it easier and more consistent to lift heavy singles when i do them more often.

my main goal on this minimum 4 week cycle is to get my front squat in the mid-high 300s, using a top heavy paused back squat single to potentiate.

as far as back squat PR, i was consistent with 420s when i got the 445, i am now at 435s..that tells me 455 paused is within reach.

my top single at 440-445 may appear to be stuck, but doing 440 for 4 straight days at some point, or even consistent 435s shows that those weights are not very heavy for me anymore. i'd rather do 440 for multiple days right now than to get 455 and burn out afterwards. (i did fail a 455x1 attempt on that first week)

Dreyth · « **Reply #610 on:** March 21, 2012, 11:15:49 pm »

In that case it does sound like pretty fast squat progress considering the level you're at.

Raptor · « **Reply #611 on:** March 22, 2012, 05:48:57 am »

Why aren't you half squatting anymore? It could both potentiate you and teach you to handle heavier weights and also be more specific to jumping.

Kingfish · « **Reply #612 on:** March 22, 2012, 09:23:30 am »

^ supra max half squats have their place. its not just time yet. i do prefer them over depth jumps.

Thur - 1/2 Morning 5am
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]

* did not work full night shift tonight because of a 10am training. decided to do my morning lift after sleeping from 1am-4am. 425x1 not as easy but did not really dish out a war cry even when i'm not really feeling that much awake. need more sleep. go home, eat and nap. back again later for some more.

Sat Sun Mon Tue Wed Thur Fri
Feb 25 Feb 26 Feb 27 Feb 28 Feb 29 Mar 1 Mar 2
400/425 425 425/440 435/425 425/440 425/440 425

Mar 3 Mar 4 Mar 5 Mar 6 Mar 7 Mar 8 Mar 9
425 400/425 425/425 425/425 425/425 400+400 425

Mar 10 Mar 11 Mar 12 Mar 13 Mar 14 Mar 15 Mar 16
400/400 425/425 425/425 425/425 400/435 425/435 425/435

Mar 17 Mar 18 Mar 19 Mar 20 Mar 21 Mar 22 Mar 23
425/425 425/400 425/425 435/425 425/435 425/440

----------------------------------------------------------

Thur - 2/2 Afternoon 4pm
Mar 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425,440x1]

* was strong today. the 425x1 pause felt really light. not wasting it on 435.. did 440x1 and same thing. smooth/explosive concentric from the paused start. 445-455 could have been possible today.

Raptor · « **Reply #613 on:** March 22, 2012, 07:00:02 pm »

Well the depth jumps are more specific to jumping (especially reactive jumping where the drop-step occurs) and are in the speed-strength realm, whereas the half squat (explosive) is in the strength-speed realm. Also, the depth jump is bodyweight only and can teach you to move your bodyweight (to use your strength to apply movement to the body itself instead of into a barbell) and you also actually jump vs just moving a barbell as in a half squat.

So... it depends what you're after.

Kingfish · « **Reply #614 on:** March 23, 2012, 09:21:52 pm »

Fri - Afternoon 4pm
Mar 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400x1]

* skipped the morning workout. got off from 13hr night shift work and did not have the mental freshness to lift heavy. legs were still feeling strong. slept 7hrs and did the afternoon lifts at 4pm.
* legs were well rested but that was not enough to lift 425x1. de-trained and really needed a morning workout to iron out form/get CNS firing sharply. would have gotten 425x1 again after i failed the first set but thats just too much effort for a sub-max weight.
* the way i lifted 300-400 gave me no signs that at 425x1, i will not have enough mental explosiveness to push the weight. did not even bother doing black coffee shots in between the sets. i was still partially sleeping at the gym. 3-4hr sleep is perfect for me before a lift. too much and my CNS "turns too cold". lol
* if i find time to lift later before midnight, i might give 435x1 a shot. this last 12 days have been really strong with consistent 2x a day lifts.

Sat Sun Mon Tue Wed Thur Fri
Feb 25 Feb 26 Feb 27 Feb 28 Feb 29 Mar 1 Mar 2
400/425 425 425/440 435/425 425/440 425/440 425

Mar 3 Mar 4 Mar 5 Mar 6 Mar 7 Mar 8 Mar 9
425 400/425 425/425 425/425 425/425 400+400 425

Mar 10 Mar 11 Mar 12 Mar 13 Mar 14 Mar 15 Mar 16
400/400 425/425 425/425 425/425 400/435 425/435 425/435

Mar 17 Mar 18 Mar 19 Mar 20 Mar 21 Mar 22 Mar 23
425/425 425/400 425/425 435/425 425/435 425/440 400

----------------------------------------------------------

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Author Topic: Kingfush (Read 1057325 times)

Kingfish

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