Author Topic: Kingfush (Read 1057386 times)

Kingfish · « **Reply #135 on:** February 25, 2011, 12:01:13 pm »

^ sat 3pm, sun 9am, mon 3pm, wed 9am.

workouts driven by work schedule. im strongest when i get a 1-2 hr nap before a workout and not in detrained mode.

Dreyth · « **Reply #136 on:** February 25, 2011, 12:04:21 pm »

Ah, so that's a lot of space between Wednesday and Saturday then.

Kingfish · « **Reply #137 on:** February 26, 2011, 08:30:54 pm »

Sat
Feb 26, 2011

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

#11 Explosive 1/4 Squats - 50
- 225 16x2

Kingfish · « **Reply #138 on:** February 27, 2011, 04:33:44 pm »

Sun
Feb 27, 2011

#12 Waveloaded Explosive Partial Squats with Mini Bands - 50/70
[135,185,225x8][275,325x12]
- 325 12x4
- 225 16x2

Jumps
- SVJ 4x1

* SVJ a lot better than last sundays. top of foam on first set.
* 325 partial squats were explosive but ROM is really shortened compared to the 225 sets. more volumes of 325 should improve my ROM.
* mini bands did its job of not letting 225 bounce off my back. felt good also on the eccentrics. glutes torched with the 325s.

Explosive Partial Squats with Mini Bands
http://www.youtube.com/watch?v=Ng2a_MFQa2E

DamienZ · « **Reply #139 on:** February 27, 2011, 05:20:03 pm »

so how do you like the Romaleos?

Raptor · « **Reply #140 on:** February 27, 2011, 05:21:23 pm »

I like the squats. You should progress towards depth jumps though to achieve full triple extension/take off.

Kingfish · « **Reply #141 on:** February 27, 2011, 05:29:31 pm »

Quote from: DamienZ on February 27, 2011, 05:20:03 pm

so how do you like the Romaleos?

feels heavier, more solid and sticks to the ground better compared to my ironworks. i wont ditch the ironworks just because of the minor differences.. but it just looks a lot better IMO.

Kingfish · « **Reply #142 on:** February 28, 2011, 11:55:15 pm »

Mon
Feb 28, 2011

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

#13 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/90
- 405 2x3
- 225 16x3

Jumps
- SVJ 4x2

* first time SVJ was a little over the black foam. improvement again. the heavy set was pinned at ~ jump amortization height, about 1/4 squat. 405 was explosive even coming from a dead stop. doubles only to get the 225s faster.
* time to move up to 275 and see if i can still hit the same depth as 225s. rest day tmrw and a full squat session on wed. thinking about doing some volumes with 385 to get a little bigger/stronger.

steven-miller · « **Reply #143 on:** March 02, 2011, 02:40:26 am »

Getting regular 38s is impressive! Great consistency!

Kingfish · « **Reply #144 on:** March 02, 2011, 06:19:51 pm »

Kingfish · « **Reply #145 on:** March 02, 2011, 08:32:15 pm »

Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps. it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.

LanceSTS · « **Reply #146 on:** March 02, 2011, 10:02:13 pm »

Nice work kf, keep it up!@!

adarqui · « **Reply #147 on:** March 05, 2011, 05:09:37 am »

Quote from: Kingfish on March 02, 2011, 08:32:15 pm

Wed
Mar 2, 2011

Squats - Volume
[135,185x6][225,275x4][325x2][365,385,405x1]
- 385 5x1
- 365 6x4

#14 Waveloaded Explosive Partial Squats with Mini Bands / Heavy Set Pinned - 50/70
- 325 10x2
- 225 16x2

* i was trying to do 385x6 but my i leaned forward too much on the 5th rep. decided to lower the weight to 365 and get more reps without exhausting my back. i could have gone 6+ sets but decided to save some for the speed squats.
* the 325 pinned 1/4 squat with pause at the hole gave me a good cardio workout. i was able to maintain explosiveness in the reps. it just got too tiring exploding from a 1/4 position coming from rest. the succeeding 225s were quick.

whoop, sick volume.

40 coming soon.

40 coming soon.

40"

COMING

SOON.

bball2020 · « **Reply #148 on:** March 05, 2011, 04:18:33 pm »

what kind of squat shoes do you recommend/own?

Do they help weight at all or simply form, IE if athlete A squats with these shoes on will be able to handle more weight?

Thinking about getting a pair after spring break or when i get some more cash

Divad · « **Reply #149 on:** March 05, 2011, 04:29:27 pm »

General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

Adarq.org

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Author Topic: Kingfush (Read 1057386 times)

Kingfish

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Dreyth

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Kingfish

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Kingfish

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DamienZ

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Raptor

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Kingfish

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Kingfish

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steven-miller

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Kingfish

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Kingfish

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LanceSTS

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adarqui

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bball2020

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Divad

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