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Author Topic: Kingfush  (Read 1057914 times)

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Kingfish

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Re: Kingfish
« Reply #90 on: January 28, 2011, 09:41:36 pm »
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Fri
Jan 28, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365 1x5][385 1x2][405 1x3]

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 lb resistance
8x 3114 watts peak
8x 2990 watts peak
http://www.keiser.com/products/air300/squat.html

* i thought that doing more singles at 365 will make me lift the heavier sets better (after 4 non-squat days). didn't work. even though it made the last few singles of 365 smoother, the 385s and 405s were very heavy. it would be an all out effort just to get 3 reps on 405 at this state. tmrw is an easy 405 4x6-8 after a warmup day like this.
* Used the keiser air resistance power squat machine. it gives me a workout with high concentric output without burning me out because there is no momentum on the resistance during the decent. peak power is displayed together with percentage of that max power output per reps. i try to be within 90%+ of the peak output of set. terminate set if i do sub 90s.
« Last Edit: January 29, 2011, 09:55:45 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 #91 on: January 29, 2011, 09:54:08 pm »
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Sat
Jan 29, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405 x1]
- 405 2x2

* quick 8min break between the 405 doubles. i was lifting a lot better than yesterday but not strong enough to get an easy 4 reps on 405. its either the fatigue from the all out 405x5 last week, or the high volume jumping / explosive lifting ive been doing lately.

Explosive Rhythmic 1/4 Squats - Keiser Machine
405 4x8-10

* will update the previous entry. after looking at the vid, i was doing explosive 1/4s.. not any close to being a 1/2 squat.
* first quarter squat setting feels too high. did another set with a lower setting. i get my glutes to explode nicely at this depth.

Jumps
- 3 Step VJ x4-6

405x1 Paused Rep
http://www.youtube.com/watch?v=161tBGhn18Y

Explosive 1/4 + Jump Drills
http://www.youtube.com/watch?v=zi9dkFU3oGQ

3 Step 37-38"


Ballistic 1/4s
« Last Edit: January 29, 2011, 10:10:03 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.

Clarence

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Re: Kingfish
« Reply #92 on: January 29, 2011, 11:56:52 pm »
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That paused 405 is sick!
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adarqui

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Re: Kingfish
« Reply #93 on: January 31, 2011, 06:11:20 am »
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Quote from: Clarence on January 29, 2011, 11:56:52 pm
That paused 405 is sick!

x2, that is ridiculous
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Kingfish

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Re: Kingfish
« Reply #94 on: February 01, 2011, 11:48:33 pm »
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Tue
Feb 2, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 4x1

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 3248
- 8x 3327
- 10x 3268
- 10x 3240

* did not have my camera so i took pic with iphone. hard to tell from angle but im trying to be above parallel, and below a 1/4.. for a 1/2 squat form.
* power output is higher in this depth. glutes were really firing. 1/2 squating not as bad as i thought. i can really feel the upper knee muscles and glutes tight right now. will experiment also with a lower depth but IMO, if i go parallel or below, the power output will go down due to increased time using greater ROM.
* i really thought i was at peak power at the 1/4 squat because form felt good. it was awkward to be dropping almost parallel without anything to catch.. and then ballistically rebound. hate lance for being right again.

as comparison from previous ballistics:

1/4 squat Sat Jan 29, 2011
- 6x 2961
- 8x 2851
- 8x 3066
- 10x 2982

1/4 squat


1/2 Squat

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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.

Raptor

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Re: Kingfish
« Reply #95 on: February 03, 2011, 04:55:50 am »
0
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Kingfish
« Reply #96 on: February 03, 2011, 09:58:45 am »
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Quote from: Raptor on February 03, 2011, 04:55:50 am
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol
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Raptor

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Re: Kingfish
« Reply #97 on: February 03, 2011, 11:09:15 am »
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Quote from: Damien on February 03, 2011, 09:58:45 am
Quote from: Raptor on February 03, 2011, 04:55:50 am
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Kingfish
« Reply #98 on: February 03, 2011, 02:15:41 pm »
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Quote from: Raptor on February 03, 2011, 11:09:15 am
Quote from: Damien on February 03, 2011, 09:58:45 am
Quote from: Raptor on February 03, 2011, 04:55:50 am
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.
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Raptor

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Re: Kingfish
« Reply #99 on: February 03, 2011, 04:32:22 pm »
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Quote from: Damien on February 03, 2011, 02:15:41 pm
Quote from: Raptor on February 03, 2011, 11:09:15 am
Quote from: Damien on February 03, 2011, 09:58:45 am
Quote from: Raptor on February 03, 2011, 04:55:50 am
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Kingfish
« Reply #100 on: February 03, 2011, 06:45:41 pm »
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Quote from: Raptor on February 03, 2011, 04:32:22 pm
Quote from: Damien on February 03, 2011, 02:15:41 pm
Quote from: Raptor on February 03, 2011, 11:09:15 am
Quote from: Damien on February 03, 2011, 09:58:45 am
Quote from: Raptor on February 03, 2011, 04:55:50 am
Quote from: hyperdunk1 on February 03, 2011, 01:53:12 am
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

What makes you think a guy who's training bilaterally since the start of the Universe is having a higher one-leg vert? :ibsquatting:

why not? lol

The question isn't "why not?", it is "why yes?".

Because he could be a better one-legged-jumper. Doesn't matter how he increases his strength.

Does his body structure make you think he's a better one leg jumper than two leg jumper? Has his recent journal or videos made you think that?

it was just a comment to your "bilateral training guy <-> one-leg vert" comment ;)
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Kingfish

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Re: Kingfish
« Reply #101 on: February 06, 2011, 08:39:24 pm »
0
Sun
Feb 6, 2011

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

Explosive Rhythmic 1/2 Squats - Keiser Machine
405lb
- 6x 2949
- 6x 3036

* 4 day rest - fully recovered and detrained at the same time. lifts were heavy.
* ballistic 1/2s - power output max for today did not even break into the 3200s. did not do too much. just enough to prime myself for tomorrow.
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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.

BMully

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Re: Kingfish
« Reply #102 on: February 07, 2011, 01:38:49 am »
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just a question. Is all you do are squats, this machine thing, and jumps? do you do upper body? warmup? other lifts? lunges maybe?

I'm just trying to figure it out bro..respect for how far along you have gotten
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Kingfish

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Re: Kingfish
« Reply #103 on: February 07, 2011, 02:10:43 am »
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^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
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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.

BMully

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Re: Kingfish
« Reply #104 on: February 07, 2011, 02:14:50 am »
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Quote from: Kingfish on February 07, 2011, 02:10:43 am
^ i maintain a 90lb dip/chin, 35 behind head situp and a 45lb GHR - all moderate to high rep. nothing too exhausting.
so nothing much else? you just maintain that level oh the GHR, Dip, and situp?  So I take it you are just working at vertical jump and squat with nothing else of interest. Do you do smolov?
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