Author Topic: Kingfush (Read 1057136 times)

adarqui · « **Reply #60 on:** December 30, 2010, 11:54:27 pm »

Quote from: Damien on December 30, 2010, 08:36:46 am

Quote from: Raptor on December 30, 2010, 06:15:49 am
I don't think so... it's not a matter of digestion, it's a matter of liquid being in a pressed stomach that goes up my throat...

why not man up?

x2

i mean, a protein shake 1 hour before lifting shouldn't make you puke, even if you wear a belt etc..

i drink milk + protein while dunking, squatting, sprinting, etc, shit feels great :F

i knew a few pukers though, they would puke all of the time, extremely lean though, not really anorexic though, those kids had some serious muscle for their age/height, just really lean and puked once every time we had them do conditioning.

pc

Kingfish · « **Reply #61 on:** January 01, 2011, 04:23:29 pm »

Sat
Jan 1, 2011

Squats - Light
[185,225 x6][275x4][325x2][365,385,405,425 x1]
- 385 4x2

* no work for today. decided to hit the gym before my legs get too rested again from inactivity (last workout tuesday). 3 days rest is good enough. i'm usually my strongest 2 days after a light squat day.
* added 425 to warmup set to prime the 385 volume sets. didn't work as good as i thought. 385 was still heavy. hopefully its due to the extended rests. i'm planning a 385 6x4 for next tuesday. 385x6 today is impossible without a goodmorning rep for the last 1-2 reps.
* either i suck it up and go 365 8x4 or hopefully im a lot stronger next workout than today and make the 385 6x4-6. the 425 rep was ok. torso very upright. could have added another 10-20lbs and still make a solid rep.

Kingfish · « **Reply #62 on:** January 04, 2011, 12:07:57 am »

Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.
* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.

* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..

adarqui · « **Reply #63 on:** January 04, 2011, 05:03:19 am »

Quote from: Kingfish on January 04, 2011, 12:07:57 am

Mon
Jan 3, 2011

Squats - Volume
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 6x6

* cut down on warmup reps a little more. 1 day rest from sat squat and legs are firing nicely. hesitated on going to gym today. thought 385 4x2 last sat may need more recovery time. got good sleep mid day and decided to go for it.
* 425 was a lot easier today. so as the 405. felt like im ready to bust out a 405x6 the way it felt light on my back. sticked to the plan of volume sets. either 365 x8 or 385x6 depending on how strong i feel. went with 385.
* was aiming for 385 6x8 but at set 6 rep 6, spinal erectors were shot. it was a goodmorning rep but legs were still strong - i got the rep. lower back was really bloated right there.

WHOA, SICK!!!!!!!!!!! 425 x 1

nice man

Quote

* BW at gym - 194.5lb. BW empty - 192.5 ish. high volume squats burn lots of calories. i feel strong but my weight got depleted. lol.
* 385 36reps is a double bodyweight squat. not hard at all. was thinking of making a vid for darqui of a back up 325 x20. forget that. weights too light. i prefer to stick with 80ish % of 1RM. 70% is not going to cut it. it will be a 10-12RM pushed to 20. i prefer to use ~ 85% (385lb) ~ 5RM if piston repped and pushed for a 6rep multi sets. it will give similar or more beating while using a noticeably heavier weight on the bar. or i just wussed out.
* workout time - 3pm to 8:20pm. camped again. 2-3 workout without the high volume depth jumps. squats got a lot better. after i cut these volume reps, hopefully il peak nicely and end these squats. im getting tired..

LOL!!!

i can't talk shit, my workout has been going on for 2 hours and 3 minutes currently, one more set ;d

Kingfish · « **Reply #64 on:** January 09, 2011, 10:34:37 pm »

Sun
Jan 9, 2011

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

* 5 days of full rest from mondays volume loading. legs fully recovered. legs did not fire nicely. felt strong but was not able to lift properly. 425x1 was a goodmoning. did not feel that heavy but it was an ugly rep. did not bother doing more because lowerback took a beating with that single.
* BW gym at 196.5lb. BW morning 194.5lb. maintaining weight consistently now for 3+ weeks.
* had a swelling right foot which got really bad from wed-fri but got better yesterday. swelling was still bothering me this morning so i pushed the light squat workout for PM after another set of NSAIDS and good sleep. swelling decreased but it was still making me limp. had to wear Ironworks 3 because it had a looser fit.
* next tue squats will be a 405 4x4-6. that should be doable now after mondays 385 6x6.

425x1
http://www.youtube.com/watch?v=gdXX_Q20c9M

Kingfish · « **Reply #65 on:** January 11, 2011, 12:07:29 am »

Mon
Jan 10, 2011

Squats
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3 3x1

* i was feeling really strong on the first 1-3 sets. lost tightness on 3rd rep of set4. it was a goodmorning rep. called it a day.
* will do more jumps now but i still can change my mind. squat is not going to improve by much any time soon. did not get too tired today. will probably do speed work tmrw.
* thinking go doing a 425x1, 405x2, and 385x4-6rep as maintenance while i build up volume and intensity on jumps.

LBSS · « **Reply #66 on:** January 11, 2011, 09:30:47 am »

hahaha bosu ball man rules. you should try to make sure he gets a cameo in all your videos.

Kingfish · « **Reply #67 on:** January 11, 2011, 11:02:00 pm »

Tue
Jan 11, 2011

Jump Squats
[55x6][95x6][55x8][95x6][55x8]
- 135x6-8 / 55x8, 4sets
* 1rep = 2 jumps

Jumps
- SVJ, 3step VJ x 4-6reps. 2-3 sets

* first time i used 135lb (30%RM) for jump squats. i was expecting to reset after landing but turns out i can rhythmic jump with it.
* 1 rep on jump squat equals 2 jumps. it gets hard to track reps after 10 reps if you count 1 rep a jump. jumps happen fast. focusing on quick transitions on the heavy reps and after i got really warmed up.. i focused also on jump height + quick transitions on the 55lb sets. worked really good. will vid next time. looks like i was getting 18-24" max SVJ with the 55lbs.. lol.
* thats a lot of jumps but i was not really burned out after the squat jumps. svjs were 2 hand rim grabs ~ 30-32", and the 3step maxed at ~ 37". half of red box. there is a black foam protection thing at the side of the rim i always use for my jump practice. i was touching 2-3 inches above it max. i did the svjs last thats. jumps begin to suck. called it a day

BMully · « **Reply #68 on:** January 11, 2011, 11:06:36 pm »

Quote from: Kingfish on January 11, 2011, 11:02:00 pm

* first time i used 135lb (30%RM) for jump squats.

You say that so casually lol.. That's pretty Boss mode

Raptor · « **Reply #69 on:** January 12, 2011, 03:10:05 am »

So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?

Clarence · « **Reply #70 on:** January 12, 2011, 05:14:06 am »

Quote

svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that? Or is your 92" reach measured with a 2 hand reach rather than 1?

Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?

adarqui · « **Reply #71 on:** January 14, 2011, 02:18:55 am »

Quote from: Clarence on January 12, 2011, 05:14:06 am

Quote
svjs were 2 hand rim grabs ~ 30-32"

Wouldn't you have to be getting higher for that? Or is your 92" reach measured with a 2 hand reach rather than 1?

x2, i owulnd't be able to2h and grab with 30", with 32" ya, but myreach is 95".

kingfih has googogogadget arms.

Quote

Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?

Kingfish · « **Reply #72 on:** January 15, 2011, 06:18:57 pm »

Sat
Jan 15, 2011

Squats - Light
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 385 4x1

Jump Squats - Wave Loaded
[55,95 x6-8]
- 135 x6-8
- 55 x6-8

Jumps
- 3step VJ x 4-6reps. 2-3 sets

* BW 194.5lb
* 425x1 at lot better than last weeks 425x1 coming off long recovery days. i will be a lot stronger for tmrw or mondays squats, but for a light day.. today was not so bad. felt good today, i did a 385x4. i usually end a light squat day at top set x1 if legs are not firing right.
* max touch on 3-step VJs is 1-2 inches above the black foam thing on the backboard. figure out my e-stat jump. i don't have a vid yet. last jump workout, i got 2-3inches above the same foam. thought it could be a 37-38" jump.

Kingfish · « **Reply #73 on:** January 15, 2011, 06:19:56 pm »

Quote from: RAPTOR

So you do Lance's reactive 1-2 jump? First a small jump and then an all-out rebound jump and then reset and repeat?

no. i do wave loaded rhythmic quarter squat jumps starting with 1-2 sets of 55x6-8, ramping up weight with 95x6-8, then a heavy set of 135x6-8 focusing on quick and solid transitions. wave down to 55lb again and do quicker transitions. up to 135 and down to 55. when im 2-3 sets into the waveloads and legs are warmped up nicely, i go for max jump height also on the 55sets.

Quote from: CLARENCE

Wouldn't you have to be getting higher for that? Or is your 92" reach measured with a 2 hand reach rather than 1?
Also, I saw from your youtube channel that you did smolov awhile ago...how did you find it? what kind of gains did you make from it?

92" is a single hand reach. 90 is a double hand. yes.. 32" would be 2 inches above rim with both hands. 30 is a missed grab but touch nontheless. i messed up smolov because i focused too much on rest and recovery sleep. didn't thought diet was also a big factor. gained 30-40lbs on my squat but got too tired at the end.

Raptor · « **Reply #74 on:** January 16, 2011, 05:06:37 am »

Well I was thinking you're not that efficient reactive-wise so you might maximally benefit from the 1-2 jump squat. I think that's the best way to use jump squats since you can do consecutive jumps and all that with your bodyweight at your reactive efficiency and be effective anyway, but when you use weights I think you'd benefit a lot better from the 1-2 jump squat.

That little hop with the bar and the landing from that (first jump) will do a lot to activate your muscle fibers for the 2nd jump which is maximal and you can focus on the landing from the 1st jump to make sure you get proper landing mechanics every time you do your 2nd jump. I really believe it could help you a lot, I'm currently doing them and it's great.

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Author Topic: Kingfush (Read 1057136 times)

adarqui

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Kingfish

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adarqui

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LBSS

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BMully

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Clarence

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adarqui

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