Author Topic: Kingfush (Read 1057557 times)

Dreyth · « **Reply #105 on:** February 07, 2011, 11:58:40 pm »

I love the 90% focus on the stuff that gives 90% of the gains in the weight room. Squats. What Kingfish is doing is giving him the most bang for his buck imo. I stopped deadlifting like a year ago when I saw that it wasn't translating into my SVJ or RVJ and just stuck with squats 2-4x a week. I go pretty deep though, so I still have plenty of glute and ham work.

Kingfish · « **Reply #106 on:** February 08, 2011, 12:15:13 am »

^

Kingfish · « **Reply #107 on:** February 08, 2011, 12:42:10 am »

Mon
Feb 7, 2011

Squats - Maintenance
[185x6][225,275x4][325x2][365,385,405x1]
- 405 4x2, 2x2

Explosive 1/2 Squats
- 225 8x2
- 325 6x1
- 225 8x1

Jump Drills
- SVJ x6-8

* rep 4 of 405 2nd set already a goodmorning. did not bother beating up the back some more and stopped at 2 reps for 2 more sets.
* the air resistance machine is being used for group exercise so i just did the conventional barbel 1/2 squats. i used a box and a padded foam on top of it to maintain proper depth. 1/2 squat is ~ parallel. i did a touch and go and not a box squat style where you kill momentum and rest on it. when i feel contact.. i just reverse the motion right away. the foam is soft so i should not be deloading the weight at contact noticeably.
* first 2 sets of 225 just to prepare and get form going. my heel was raising even with my ironworks2 when i explode form the bottom. i tip toe also when i drop fast on the eccentric.
* first set of 225 was 1 rep at a time just figuring out how this works. 2nd set was 4 consecutive.. pause and another 4.
* the 325x6 was also 1 at a time. heels stay planted.
* the last 225x8 following the 325x6 went very fast. i was really rowing with that thing. im tip toeing both on the quick eccentric and doing some sort of calf raise on the top. felt my glutes and quads really getting worked. no vids to check out my 1/2s.. but that 225x8 felt like a rep a sec for 8 reps.
* the SVJs at the end were surprisingly high for a squat day.. i was getting 2-3" below the top of the foam on the back board. 36-37"
i could have gotten 38s IMO but i did not bring my kobe5. just chucks so no 3step vert today. did really good using the wrong shoe.

tychver · « **Reply #108 on:** February 08, 2011, 01:06:25 am »

I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!

Kingfish · « **Reply #109 on:** February 08, 2011, 01:17:50 am »

^ maybe because im flatfooted. my footprint has no foot arc space.

adarqui · « **Reply #110 on:** February 08, 2011, 06:52:15 am »

Quote from: tychver on February 08, 2011, 01:06:25 am

I dunno how you manage to jump in weightlifting shoes. I really strugle jumping with them, puts me too far forwards!

x2, i can barely walk in them.

LBSS · « **Reply #111 on:** February 08, 2011, 09:22:29 am »

When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

Kingfish · « **Reply #112 on:** February 09, 2011, 05:08:01 pm »

Wed
Feb 9, 2011

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

Explosive 1/2 Squats
- 325 6x4

* have vid. will upload soon. did set 1-3 with the pad, set 4 just by feel. prefer to do it without the pad.

adarqui · « **Reply #113 on:** February 10, 2011, 09:45:47 pm »

Quote from: LBSS on February 08, 2011, 09:22:29 am

When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

tychver · « **Reply #114 on:** February 10, 2011, 09:49:56 pm »

Quote from: adarqui on February 10, 2011, 09:45:47 pm

Quote from: LBSS on February 08, 2011, 09:22:29 am
When I did tucks and pogos in my lifting shoes a week and a half ago or so it actually felt great. I was surprised.

wtf? baffling.. hah

oly shoes are like 1.6 lb each or more.. dont get how they could feel good, nutty.

they felt like bricks on my feet when i would wear them.

Adidas ones are a lot lighter than Do-Wins etc. Different wood.

Raptor · « **Reply #115 on:** February 11, 2011, 04:00:54 am »

HAHAHAHA "different wood". Wood sound good as a light material for shoes.

Dreyth · « **Reply #116 on:** February 11, 2011, 12:25:22 pm »

^^ Lmao I feel like we're in the early 20th century talking about some new technology hahaha

Raptor · « **Reply #117 on:** February 11, 2011, 01:08:35 pm »

It's called "APLs". Makes you jump 4 inches higher. Banned from the NBA.

Kingfish · « **Reply #118 on:** February 12, 2011, 09:25:54 pm »

Sat
Feb 12, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 405 3x1

Explosive Parallel Squats Waveloaded - Volume / Light
- 225 8x1
- 325 6x1, 225 8x1
- 325 4x1, 225 8x1
- 225 8x1

* 2 days off and squats are not as bad. not really that strong to get 405x4 but certainly stronger than when i take 3-4 days off coming from a low volume squat workout. i still squat best a day after a light squat routine.
* since the barbel parallel squats felt good last time, and lance is annoyingly right most of the time.. decided to ditch the air resistance squat and do conventional parallels.
* call them parallels because if think half squats, i end up visualizing half the vertical bar travel, which with my style of squats is barely breaking 1/4s. i double checked that with my vids.. i drop almost half way down and im still barely even at a 1/4s.
* since im still at the learning part of the movement.. i will use my capacity to absorb the eccentric as measuring tool of my progress - i have no idea how to judge how explosive / fast my concentric or my ammortization is. for today, i was easily doing 4 rhythmic, pause and another 4 on the 225s. the 325s where still singles. if i can do the same 4 on, pause and another 4 using 275s with the same form and control as a did with 225s.. then there is progress. on warmups, i do 2 consecutive on 225s. i tried to do the same today with 325 and i knew that im not ready because my torso shifted forward and i ended up using my erectors to correct it. i really planned to take a vid for form analysis but my camera battery was drained. il do it next time.
* i will build up work capacity / preparation for a cycle of explosive parallels using 135/225 as wamrup on jump days | 225/325 - volume/preparation | 325,365 high intensity low reps | 385,405 max.. all wave loaded. thats the plan for now. i will even try a 12-16 reps on the lighter weights doing up max 4-6 rhythmic before resetting. see how it goes. a good goal for me is to rep 325/365 with the same control as im doing right now with 225/275.

some pics of my depth:

top

full bottom - hams to calves

vertical bar travel half way down - 1/4 squats

parallels

full again..compared to parallel. there is a big difference.

Kingfish · « **Reply #119 on:** February 13, 2011, 03:54:06 pm »

Sun
Feb 13, 2011

Explosive 1/2 Squats Waveloaded 40/60%
[135x8][225x6][275x2]
- 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (2)
- 275 4x1 (2), 185 8x1 (4)
- 185 16x1 (4)

Jumps
SVJ 4x4

* vids taken. SVJ will be baseline measurement. il start to use the jump tester once i clear the black foam consistently.
* some jump drills probably tmrw with another set or two of explosive 1/2s if im feeling good. tues definitely a rest day and wed is another squat maintenance with some 50/70% heavy ballistics 1/2s with low reps..

Wave Loaded Ballistic 1/2 Squats 40/60
http://www.youtube.com/watch?v=frs_ttKV61k

SVJ Test at Start of Ballistic 1/2 Training
http://www.youtube.com/watch?v=3htpdlK7vLo

37-38" Baseline SVJ

Adarq.org

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Author Topic: Kingfush (Read 1057557 times)

Dreyth

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Kingfish

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Kingfish

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tychver

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Kingfish

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adarqui

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LBSS

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adarqui

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tychver

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Raptor

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Dreyth

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Raptor

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Kingfish

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Kingfish

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