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Author Topic: Kingfush  (Read 1057871 times)

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Kingfish

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Re: Kingfish
« Reply #165 on: March 16, 2011, 05:30:22 pm »
0
Wed
Mar 16, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]
- 365 x5

#20 Partial Squats + mini bands
- 275 12x3
- 325 8x2

Jumps
- Lateral Bench Jumps 10x1 20x2

* did not feel very strong today. upperback doing well but still not pain free. 405x1 paused was hard.
* did more volume on the partial squats. back did not give out. focused on keeping chest up so upperback doesnt collapse.
* 275 + bands were quick and lower.. 325 + bands was low but slower.. still explosive compared to a regular squat.
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.

Kingfish

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Re: Kingfish
« Reply #166 on: March 20, 2011, 06:03:05 pm »
0
Sun
Mar 20, 2011

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

#21 Partial Squats 275,325 + mini bands
- 275 12x2
- 325 8x1

Jumps
- Lateral Bench Jump
10x2

* skipped yesterdays workout. little tired from work.
* right lower traps still not 100%. it did not hurt from the squats but it still feels strained.
* high volume partials.. and the jump drills got me leaning out.. i was 190 this morning. 405x4 at 190 still possible. i dont feel weak..
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.

Kingfish

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Re: Kingfish
« Reply #167 on: March 22, 2011, 12:14:02 am »
0
Mon
Mar 21 2011

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

#22 Partial Squats 275,325 + mini bands
- 275 8x1
- 325 8x2

Jumps
- SVJ
4x2
- Lateral Bench Jump
10x2, 20x4


* full squats felt good. the partial 275 was already too easy. time to move up to high rep 325s. will add 365 next workout if i recover well.
* lateral bench jumps felt solid also. heels not touching the ground. transitions were quick. armswing got a workout when i was tiring a bit on the latter reps going to 20. landings were quiet and force absorption was good. bench is about knee high. could use my xvest if i feel like it.
* svj were consistent on top of foam. not my best.. i got 1-2" at one time. but still a consistent improvement. now its time to see how the real heavy ballistic partials using 325 (70%), 365 (80%), 385 (85%), 405 (90%).. transfer to an SVJ.
* took me 21 workouts and an extra to GPP my self with the speed squats.. now its time to use the real thing. i did injure myself by using stupid volumes per darqui.. but its been healing well. still not a 100%. but at least now it doesnt hurt when i sneeze.

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.

LBSS

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Re: Kingfish
« Reply #168 on: March 22, 2011, 02:25:33 am »
0
damn, nice work on bench jumps. i would most definitely eat shit at some point with that much volume and a bench that high. but then, i'm weaker and less explosive than you are in general, so i suppose that makes sense.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Kingfish

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Re: Kingfish
« Reply #169 on: March 22, 2011, 05:20:05 am »
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^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.
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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.

LBSS

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Re: Kingfish
« Reply #170 on: March 22, 2011, 05:36:18 am »
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Quote from: Kingfish on March 22, 2011, 05:20:05 am
^thanks

i served my time getting thrown here and there from the bench jumps..just dont let the leading foot get hit.. it gets really ugly.

haha yeah, i think i'd want to try it with plenty of space on either side and maybe some mattresses, lol. i'll work up to it. when i can do 405 for a single, maybe.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfish
« Reply #171 on: March 23, 2011, 12:14:12 am »
0
Tue
Mar 22 2011

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

#1 Heavy Partial Squats 325,365,385,405 + mini bands
- 325 6x1
- 365 4x1
- 385 4x1
- 405 4x4

Jumps
- SVJ
4x2

* did not get low enough on the sets 1-2 of the partial 405s because i was trying to do a quick transition. probably 1/4 height. sets 3-4.. did a 1/2 squat depth. noticeably slower but still focused on quick reversal and exploding all the way up. bands prevent bar from bouncing out of place.. mini bands are ~ 40lbs at top.. so 445 weight at top. theres a lot i can improve in using 1/2 405s. stopping at 1/4 doesnt get the glutes as involved compared to 1/2s.. will do 1/2s.. 1/4 is a waste.
* SVJs still the same.. top of foam. happy with it.
* i know what i need to do with the speed heavy partials.. need to keep transition point consistent and low.. and eventually i will be able to speed up the reversal speed. 405 + minibands did not feel very heavy. i just need to get used to stopping at 1/2 depth and exploding with it even with a heavy bar.. i will give myself ~ 18-24 workouts starting with 365/405, and eventually adding more.
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.

Kingfish

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Re: Kingfish
« Reply #172 on: March 25, 2011, 09:34:07 pm »
0
Fri
Mar 25, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#2 Heavy Partial Squats + mini bands
- 365 4x6
- 325 8x2

* full squats were hard. barely got the 405x1. it was not paused.
* focused on dropping low to ~ 1/2 depth for the heavy partials. form getting better. the 325 sets were really explosive. depth was maintained. stopped at 8 reps.
* will spend 6-8 workouts with the 365 or until i feel more explosive while maintaining the same depth.
* glutes and lower quads got worked good. no jumps. did not have enough time. i still have to work tonight.
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.

Kingfish

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Re: Kingfish
« Reply #173 on: March 26, 2011, 11:37:46 pm »
0
Sat
Mar 26, 2011

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

#3 Waveloaded Heavy Partial Squats + mini bands
- 325 8x1, 4x2
- 365 2x1
- 385 2x1

* not detrained on the full squats but fatigue from yesterdays lifting made the lifts hard. 405x1 was not paused. workout following the un-detraining lifts the day before is usually very easy.. could have 405x3 paused if i didnt push yesterday..
* the 325 is getting better and 365 / 385 gets to proper depth now. no need for pin squats. reversal is not yet very fast with >325s.
* tmrw is lots of drills, barrier jumps, pick up game and a few svj. i will use the jump tester again after i reverse 385+ with respectable speed.
« Last Edit: March 27, 2011, 12:08:26 am 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 #174 on: March 27, 2011, 04:47:08 pm »
0
Sun
Mar 27, 2011

Jumps
Warmups
- 10/15yr sprints x4
- Lateral Bench Jumps 10x1
RVJ
- Double hand rim grabs 6x8
SVJ x4
- Top of foam

* RVJ was surprisingly good. was able to absorb the last 2-3 steps before the jump nicely. barely slowed down prior to jump. i even accelerated prior to the jump when i got the form going. got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
* the RVJs were not an all out effort. just high reps to learn proper form. i was getting palms to rim towards the latter sets. ~ 38RVJ max for the day.
* SVJ was still impressive.. not getting lower anymore. tmw is some light RVJ drills again as warmup and another heavy partial squat.. 325x4,385x2..

 
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.

Kingfish

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Re: Kingfish
« Reply #175 on: March 29, 2011, 12:13:57 am »
0
Mon
Mar 28, 2011

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

#4 Waveloaded Heavy Partial Squats + mini bands
- 325 4x1, 6x2, 8x1
- 365 2x1
- 385 2x1
- 405 2x1

Jumps
- RVJ x8

* 325 getting faster and faster. upperback now 100% recovered. not busting it again. almost 4 weeks of aching.
* RVJ felt really good. not yet very fast on the approach but at least im not slowing down anymore noticeably. first jump was almost palms to rim..
* im still trying to make sure i dont burn myself out with the volume of speed partial squats. i could have easily made 8x4sets but that might make me fatigued for the rest of the week. im already accumulating fatigue more than usual. 405x3 would have been all out right now. i was just happy to get a paused 405x1 today. by the way i was liftting the 275 and 325.. i thought 365 would have been the heaviest for today. then my legs woke up a little more.
* tmrw is more RVJ/SVJs will vid the RVJ is the gym is not packed. wed is another speed partials. my hamstrings are more sore than usual, probably due to the RVJs and sprint warmups.

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.

LBSS

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Re: Kingfish
« Reply #176 on: March 29, 2011, 12:31:23 am »
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Quote from: Kingfish on March 27, 2011, 04:47:08 pm
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Kingfish
« Reply #177 on: March 29, 2011, 04:33:07 am »
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Quote from: LBSS on March 29, 2011, 12:31:23 am
Quote from: Kingfish on March 27, 2011, 04:47:08 pm
got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...

x2
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Kingfish

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Re: Kingfish
« Reply #178 on: March 30, 2011, 11:26:48 pm »
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Home Internet Down  :(

Tue
Mar 29, 2011

Jumps
- RVJ x6
- Lateral Bench Jumps x10, 4x20

============================

Wed
Mar 30, 2011

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

#5 Heavy Partial Squats + mini bands
- 325 6x4

Jumps
- RVJ 4x8
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.

Kingfish

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Re: Kingfish
« Reply #179 on: April 03, 2011, 09:28:19 pm »
0
Sat
April 2, 2011

Squats - Maintenance
[135,185x8][225x6][275x4][325x2][365,385,405x1]

#6 Heavy Partial Squats + mini bands
- 325 4x2, 2x1

============================

Sun
April 3, 2011

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

#7 Heavy Partial Squats + mini bands
- 325 6x2, 8x2

Jumps
- SVJ x6
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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