Author Topic: Kingfush (Read 1056870 times)

Kingfish · « **Reply #330 on:** August 19, 2011, 12:47:46 am »

Thur
Aug 18, 2011

[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

Jump Squats - 20-50%
- 95 8x1
- 135 6x1
- 185 4x1
- 225 2x2
- 135 6x1

Jumps
- SVJ 2 hand dunks

* there goes the plan not to go over 405. did 425x1 and it was not so bad. a strong meal 4-6 hours before workout worked well. stopped at 425x1 paused and did heavy jump squats up to 225x2. the 135x6 following the 225s were very explosive and felt really good. il vid it and see how high i get up on repetitive jump squats with 30%RM.
* no pickup game. just did some cold SVJ dunks. the 225 heavy jump squats had a good carryover to the SVJ. first time i did a "cold" 2 hand SVJ dunk.
* will pick up the volumes of heavy jump squats waveloaded to some 20-30%. might max at 60% (275) after i accommodate to this training style. a good target is 225-275 x2-4 waveloaded to some really ballistic 135-185 x6-8. im feeling tightness in my upper knees lately. when i have this tightness - im actually jumping better.
* skipped the SLDL / rounded back DLs today for more recovery. spinal erectors got bloated yesterday. felt good.

Kingfish · « **Reply #331 on:** August 19, 2011, 10:58:37 pm »

Fri
Aug 19, 2011

Jump Squats - 20-30%
- 95 8x2
- 135 8x2
- 95 8x1

Jumps
- SVJ 2 hand dunks

* will do cycling tomorrow. no jumping or lifting. my legs and knees are tired. still jumped good today.

Kingfish · « **Reply #332 on:** August 21, 2011, 04:49:26 pm »

Sun
Aug 21, 2011

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

Jump Squats - 20-40%
- 95 8x2
- 135 6x2
- 185 4x1
- 135 6x1

Jumps
- SVJ 2 hand dunks

* 2 non-squat days and im detrained or a little bit fromt he lack of sleep. i had a good 4-5hr pre workout meal. i slept from 9am-4pm saturday afternoon and never really got any sleep yet. worked out at sunday morning ~8-11am after work. i did not feel that tired. just detrained. everything felt 20lbs heavier. would not get 425x1 paused.
* got vids of the 185 and 135 jump squats. upload later. need a nap. did a pick up game and some dunks again. tried doing 2 hand rim grab SVJ without armswing.. still got rim. lol

<a href="http://www.youtube.com/watch?v=mYpNHtHXXTg" target="_blank">http://www.youtube.com/watch?v=mYpNHtHXXTg</a>

Kingfish · « **Reply #333 on:** August 22, 2011, 11:45:15 pm »

Mon
Aug 22, 2011

[135x8][185x6][225,275x4][325x2][365,385,405,425x1]
- 440x1
- 455x0

Paused Ballistic Full Squats - Waveloaded - 60-75%RM
- 345 | 275 2x1, 4x1, x2

Jumps
- SVJ 2 hand rim grabs - no armswing, paused full squat start x6-8

* got a solid diet, sleep and a non-fatiguing sunday workout. i felt strong today. did 425x1 paused easily. 440x1 non-paused was not so bad either. i would have repped 445 more explosive compared to last weeks. i was able to bounce off my calves on the 455x1 up to about 1/2 depth up but did not get enough momentum out of the hole to drive the bar upwards with decent speed. fought the bar for a few mili seconds but did not feel like exerting too much energy today to make the lift.
* i can maintain 425x1 paused but its still not light enough - i still use a considerable amount of energy IMO to get the rep and ran out on the 95%+RM attempts. 3-4 workout straight of non-425x1, stopping at 405x1 would get me fresh enough to attempt another 455-475x1 at this 174-176lb BW. it just feels good to pause rep 425x1 after an easy 405x1.
* got good hamstrings and glutes "pull" again from the ballistic drops using 345/275lbs.
* did some no-armswing rim grabs from a full paused squat position - using purely leg drive to get up. id say ~ 32=34" SVJ without armswing from the paused full squat start. 30" to tap the rim with both my hands at 92" reach, 34" to hold on and grab with both hands to do a pull up. will vid that also at one point. these were cold jumps. no pick up game.

Kingfish · « **Reply #334 on:** August 23, 2011, 10:29:42 pm »

Tue
Aug 23, 2011

Jump Squats - 20-50% / Max Height 20%
- 95 8x2
- 135 6x2
- 185 4x1
- 225 2x1
- 95 8x1
- 95 4x2, 2x2, 1x2

* did max height jump squats as lance suggested with a lighter weight. the ramping to 225x2 for warmup sets and some potentiation also. a back up 95x8 just to get a feel of the weight before i go all out.
* i knew i cant maintain high power output for max heights if i do too many reps.. stopped at 4 and all jumps were very explosive. cut the reps as i tire out. max weighted jumps are tiring. will do a couple of workouts with max height 95lbs and eventually use 135s. probably stop there.

Kingfish · « **Reply #335 on:** August 24, 2011, 12:38:45 pm »

Wed
Aug 24, 2011

[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

* did not do anything else. just need to do squats so i dont de-train. would have gotten 440x1 again today. the speed of concentric on 425x1 coming from the pause was not very slow. il just maintain this warmup paused sets up to 425. il eventually get stronger anyway. 3x a week of paused 425x1 + good diet should work.
* maintaining 176BW at gym after all the liquids.. 174lb in the morning empty. next squat is on friday. thinking about doing some jump squats tmrw. if i feel tired from work, il just skip the jumps. been jumping a lot lately anyway.

Kingfish · « **Reply #336 on:** August 27, 2011, 04:14:46 am »

Fri
Aug 26, 2011

[135x8][185x6][225,275x4][325x2][365,385,405,1][425x0]

Jumps
- SVJ 2 hand dunks

* i was burnt out yesterday and was still a little fatigued today. the 405x1 was not very bad but the concentric on 425 was not explosive enough - i slowed too much halfway up and had to drop the rep. the max jumps even with just 95lbs were so draining. i was exerting a lot of power to drive the bar up to max height. should have kept reps to 1-2max and rested more between sets. and kept total reps low. yesterday, i was so tired that it felt like i just lifted multi sets of max weights.
* did a pickup game for wamrups and some SVJ 2 hand dunks again. Jumps were good.

Kingfish · « **Reply #337 on:** August 27, 2011, 09:05:24 pm »

Sat
Aug 27, 2011

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

* not strong enough yet for paused 425x1. the 405x1 paused felt 15lbs heavier. those max height jump squats drained me a lot more than i expected. did not do anything else. will go for 425x1 again on monday. need to be lifting every other day.

bedouindunker · « **Reply #338 on:** August 28, 2011, 01:11:00 am »

hey man... can you squat the same depth and form without olympic weightlifting shoes?

coz i cant man... im putting plates under my heels just to go down past parallel...

i have very tight hips man... do you have like a routine or something i can do...

i foam rolling everyday... and stretching the hip flexors... and all... thanks man!

Kingfish · « **Reply #339 on:** August 28, 2011, 04:21:09 am »

^ no. im very flexible but i still use oly shoes to get good form on my full squats. dress shoes / leather shoes with elevated heels will also work if you dont have oly shoes at the moment.

Kingfish · « **Reply #340 on:** August 28, 2011, 04:14:31 pm »

Sun
Aug 28, 2011

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

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.

piR · « **Reply #341 on:** August 28, 2011, 04:23:04 pm »

Quote from: Kingfish on August 28, 2011, 04:14:31 pm

Sun
Aug 28, 2011

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

Jump Squats - Light 20%
- 95 4x5

Jumps
- SVJ 2 hand dunks

* friday/sat/sun consecutive squat days and i was able to pause rep 405x1. they all felt the same. not very heavy but heavy enough that i know that 425x1 pause is going to be very challenging. BW still at 174lb (2.3BW Paused Squats). Will need a skipped day in between without a lot of max effort jumping to get into 425x1 Paused again (2.44BW). i will do that and tuesday - i will be strong again. will lower max height jump squat reps so i can repeat the training without it tiring me too much.
* 20% jump squats not for max height. did them for depth and smooth force absoption on the landings. did a pick up game and some SVJ dunks afterwards. this is a maintenance workout followed by a skipped day tomorrow. lots of whey protein, sleep and recovery cycling.

are those pause squats full squats?

and why have you been in such a long maintenance period?

Kingfish · « **Reply #342 on:** August 28, 2011, 04:50:23 pm »

^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Devink · « **Reply #343 on:** August 28, 2011, 06:31:14 pm »

how come you don't incorporate any oly lifts - snatch / cleans? i know you don't want to over complicate your training but don't you think it would be beneficial?

Kingfish · « **Reply #344 on:** August 28, 2011, 10:35:49 pm »

^ improvements in jump squats will improve your jumps. its not always the same for the olys.

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Author Topic: Kingfush (Read 1056870 times)

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