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Author Topic: Kingfush  (Read 1057446 times)

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Kingfish

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Re: Kingfish
« Reply #75 on: January 16, 2011, 04:48:04 pm »
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Sun
Jan 16, 2011

Jump Squats - Wave Loaded - Light
[55,95 x6-8]
- 135 x6-8 x1
- 55 x6-8 x4

Jumps
- 3step VJ x 4-6reps
- SVJ x 4reps

* repetitive 38-39" on 3 Step VJ. 36-37" on SVJs. i will rest good today and tomorrow.. i will bust out a 385 6x8sets. the jump squat volume will intensify slowly. i still want to vid a 405x6 before i switch to squat maintenance with a lot of jump/speed drills.

some pics and vids from today:

3 Step 38"


3 Step 39"


36" SVJ


011611 Jump Drills
http://www.youtube.com/watch?v=7VBLC5DbYTg

« Last Edit: January 16, 2011, 04:51:54 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.

ghettoracer

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Re: Kingfish
« Reply #76 on: January 16, 2011, 05:31:45 pm »
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awesome looking stills.  since you're about my frame/reach your stats and photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...
« Last Edit: January 16, 2011, 06:11:14 pm by ghettoracer »
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current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Kingfish

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Re: Kingfish
« Reply #77 on: January 16, 2011, 06:00:29 pm »
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Quote from: ghettoracer on January 16, 2011, 05:31:45 pm
awesome looking stills.  since you're about my frame/reach your stats are photos are highly motivation for me.  when 1 day i get closer to your squat numbers (hopefully in 1.5-2 years) i hope i will have 35+" standing too.  i hope to hit 1.5x atg squats before mid 2011.  :-)  do you remember typically how fast your squats numbers go up and your training frequency then?  or, what method/schedule seem to have been the more efficient gains...

thanks.

IIRC, i was aiming for an 8x4 2x a week before i add another 10lb. if i get 225 8reps of 4 complete, the next workout is a 235 6x4-6.. then grind it out again until i get all 8x4. i still follow the same lifting pattern. only difference is the recovery times are a lot longer. stay in the 6-8reps. those will add mass to you legs.

goodluck on your training and eat well. all the squat workout is nothing if you dont eat good.
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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.

ghettoracer

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Re: Kingfish
« Reply #78 on: January 16, 2011, 06:10:02 pm »
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by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?
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current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Kingfish

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Re: Kingfish
« Reply #79 on: January 16, 2011, 06:21:48 pm »
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Quote from: ghettoracer on January 16, 2011, 06:10:02 pm
by eating good do you mean getting enough more protein mainly?  my diets are overall pretty good.  hardly any vice.  also, for you did when you gain mass were you able to minimize fat gains or did both come at the same time and you worked the fat off later?

high protein,  good fat, water
moderate carbs (maintenance for me now at 194lb is 2.5-3 cups rice/day.. 3-4 when im trying to add mass)

dont worry about the fat gain. when you lower carbs and maintain a high enough tonnage... your body will burn calories easily.
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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.

adarqui

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Re: Kingfish
« Reply #80 on: January 18, 2011, 02:33:39 am »
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with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC

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Kingfish

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Re: Kingfish
« Reply #81 on: January 18, 2011, 02:42:48 pm »
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Quote from: adarqui on January 18, 2011, 02:33:39 am
with those 135 lb pogo-jumpsquats, you were feeling lots of calf? i like going lighter and really focusing on more of an ankle rebound.
nice pics
pC


soreness after 2-3 workouts of jumps were mostly at the lower 1/3 of my quads.. some lowerback and very little on the calves. aiming for max jump height gets calves sore.. but with quick transitions.. the damage is usually towards the muscles on top of my knees. skipped squats yesterday because the soreness was still there. probably lift this afternoon
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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 #82 on: January 18, 2011, 11:56:48 pm »
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Tue
Jan 18, 2011

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

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.

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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 #83 on: January 19, 2011, 08:12:58 am »
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I think within 7 months you can be at a 2.5x bw squat. That's this summer man. Crazy.
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I'm LAKERS from The Vertical Summit

adarqui

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Re: Kingfish
« Reply #84 on: January 20, 2011, 05:14:25 am »
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Quote from: Kingfish on January 18, 2011, 11:56:48 pm
Tue
Jan 18, 2011

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

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.



 :headbang:

beast
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Kingfish

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Re: Kingfish
« Reply #85 on: January 22, 2011, 03:50:56 pm »
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Sat
Jan 22, 2011

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

* no work set. up to 365x1 paused reps. 385 was heavy. 405 a little better. 425 was a half goodmorning. didn't bother doing 385x4. saved it for tmrw. sunday plan - 405 4x4-6 or a 405x6.. tmrw might be the day.
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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 #86 on: January 23, 2011, 06:27:21 pm »
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Sun
Jan 23, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405x1]
- 405 5x1, 1x1

* did not do the top 425x1 single because yesterday it hammered my back pretty good. also stopped the paused reps at 325x2. 365 and up were regular reps. legs were firing nicely. form was solid.
* 405x5 - i screwed the 3rd rep. bar shifted too much forward. tiptoed on the way up partially. shit. 4th rep is ok.. but the correction i did for ugly rep 3 probably burned more energy than needed. since i was still feeling strong.. i went for rep 5 and hopefully rep 6.
* rep 5 is a half goodmorning. legs were pushing good but the torso is just shot. this is fatigued induced form breakdown. not cool at all.
* it felt like i still have the strength for a 3x2-4sets after the first set. legs were still strong pushing out of the hole but the torso is beat already. rep 1 was hard for the spinal erectors.
* i was capable of 405 4-6 sets today. the single 405x5 with an ugly 3rd rep really drained me. 405 is not that heavy but still not light enough were i can correct form errors by muscling the rep. im calling it quits for now. i will not try to PR the 405. having a shot lower back is the signal for me to deload and let the body catch up. im doing more speed now with probably a 405x2-3reps as maintenance.
* it would have been a lot better if i got a 405x6 but without gaining more BW, it would take a near perfect 6 reps to pull it off.. not today. i was 192.5lb in the morning today.
* more high frequency jump squats, jump drills and squat maintenance.. while keeping BW in the 188-192 range.

405x5
http://www.youtube.com/watch?v=IWiOKP3MAa0


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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.

adarqui

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Re: Kingfish
« Reply #87 on: January 24, 2011, 02:04:49 am »
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very nice 405 x 5
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Kingfish

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Re: Kingfish
« Reply #88 on: January 24, 2011, 11:02:32 pm »
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Mon
Jan 24, 2011

Jump Squats - Wave Loaded - High Volume
[55,95,135 x 8-16reps]
- 55, 135 8x 8-20reps

Jumps
- 3step VJ x 4-6reps

* lowerback stiff from yesterdays bad squat form, but not sore enough for me to skip a workout. quads are surprisingly DOMd from a single 5x1 yesterday.
* still trying to find a comfortable rep range.. some sets of 55lb feel like im already not bouncy after the 8th rep, some go up to 20 reps. i cut the sets when the jumps are not as solid and bouncy. 135 max at 12reps.
* i can do 55lbs up to 20 reps with good bounce. i will play around with 55 / 135 for now. let me see how the soreness from these jumps go.
* i was able to get 1" above black foam today. goal is to get my wrist above it. SVJs are higher after i do multiple 3step VJs as warmup.
* work set volume - 8sets for the 55 (~110reps) and 8 also for the 135. (~80). just a guess. i really had no plan of logging all those numbers.  workout time is 4-7pm. took my time resting after the 135/55 combo.
« Last Edit: January 29, 2011, 10:06:10 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 #89 on: January 26, 2011, 06:54:52 pm »
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Wed
Jan 26, 2011

Jump Squats - Wave Loaded - Light
[55,95,135 x 14-16reps]
- 135 16x2
- 55 16-18x4

Jumps
- 3step VJ x 4-6reps

* still have the jump-induced DOMs from mondays drills but not as bad as it felt yesterday.
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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