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Hello Kingfish! I remember you from your days on TVS. You were already pretty strong then, i especially remember a vid in which you did GHR's. It is inspiring to see you have improved so much while i was away! You are truly an inspiration and an example of what hard work can achieve when you persist!

I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?

With your bodyweight coming down are you feeling much change with your vert?

yes. less BW = higher jump as long as power is maintained. from repeatable 38s SVJ to 40s.

I have a question for you. When checking your training entries, i see you mostly do your heavy squats before you do your jump squats or jumps. Why is this? I thought it was better to do more explosive things before any strength-draining exercise?

i've always done it unconventional. heavy lifting first to get my muscles warmed up properly. i find it hard to go all out on speed/explosive work unless my muscles are firing nicely - something that heavy lifting does well.

also note that i take my time between sets and lift only until i feel completely recovered. if the squat workout is too exhausting, i will skip the explosive/speed work.

Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?

 
there are days when i cut my carbs from 1 cup/meal to 1/2 cup. protein intake is always ridiculously high. i did not really diet my way to lose wieght. i did high cadence/low resistance cycling / road biking. ive done 1.5-2 hours while still jumping near max the following day. did not affect explosiveness at all and IMO helped in my recovery nicely.

goodluck on your training peoples!

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

How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 

Tue
Aug 30, 2011


[135x8][185x6][225,275x4][325x2][365,395,415,435x1]
- 345x1

Jumps
- SVJ 2 hand dunks - cold

* last squat workout was sunday 8am getting 405x1 paused max because i was probably burned out from fri-sat-sun consecutive lift days. IMO, i didn't do so bad with daily 405x1 top sets for 3 days straight. was planning on lifting tue afternoon but that may be too much rest. decided to do it at tue 5am. i did those 3 consecutive days trying out the supercompensation thing of coming back stronger after adding controlled amounts of fatigue, then dissipating to overshoot. worked nicely.
* i adjusted my ramping sets a bit. jumping 50lbs from 275-325, 40lb from 325-365.. and now 30lbs from 365-395. did this because i thought it would be nice to get a 2.5BW Paused Full Squat on vid. the weights felt normal today. last sunday - everything felt 15-20lbs heavier from all my fatigue. i could have gotten 455-465 if i really pushed for it.. saved it until i get beffier low-mid back. even if the 435x1 lift was not very heavy from the hole up to mid way because my legs were just BOSS today, my mid-back started to leak energy and bend a bit. notice from the vid - thats when i start to really push bar up (elbows flared out shaking) and made a war cry.
* the 345x1 was supposed to be my normal waveloaded back up speed sets. 345/275s.. i was called for a pickup game.. stopped the squats. i did what i came for anyway. did 1 game and some SVJ 2 hand dunks afterward - cold jumps. we lost so fast i didn't even sweat. lol

 (edited pic for epicness)



http://www.youtube.com/watch?v=oaGm8b7Na_Y

Thur
Sept 1, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- 2 hand SVJ rim grabs - paused full squat start - no arm swing

* fatigue / stress was high - appetite was very strong. killed protein shakes and cows. slept from 9am-3:45pm today(thur) and lifted at 4:30pm. last workout was wed morning 8am. non-skipped day and lifted on thur but did it after 2 sets of sleep - wed late morning-afternoon and a thur morning-afternoon.
* completed my plan of decending heavy paused singles with non-skipped days that started tue-wed-thur / 435-425-415. todays 415 lift was not as hard as the first 2. could have gotten 425 again but fatigue will most likely get too high. a skipped friday lift and a light saturday workout with a top max paused rep of 405x1 might set me up for another performance overshoot on sunday or monday. 445x1 paused would be a nice mark.
* did some paused full squat jumps with no armswings for 2hand rim grabs - for explosive work. still got rim coming from the hole with hands already stretched high up to eliminate armswing. focus is to isolate leg power to get the jumps.

Sat
Sept 3, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1]

Jumps
- SVJ 2-hand rim grabs - no arm swing - paused full start
- SVJ 2-hand dunks

* i woke up strong this morning and the plan to skip today did not work. again.
* same lifts as yesterday. the bball pick up game yesterday added some fatigue. the 415x1 today felt between 5-10lbs heavier.
i will probably fail a 425x1 paused or most likely lose form on the mid back forcing the rep. a 415-420 is the best set today given my fatigue.. maintained good form while really moving as much weight as i can. 415 is ~ 2.38BW at 174lb. i did this rep again today without psyching myself. just another rep.
* did the 2-hand rim grabs from a paused full squat start for some explosive work.. again to get all leg drive, the armswing is eliminated. unexpectedly, even at 8am, there was a bball crowd that came and i had the chance to play 2 pick up games.. got good sweat and then did my SVJ 2 hand dunks.
* i am consistently jumping 2-3" below wrist above the rim with the ball on my SVJ 2 hand dunks after i get a good warmup. no more vids of my SVJ dunks until i can figure out another way to dunk.

^ maintain jumps while trying to full squat 475-495. eventually transfer the added strength to more explosiveness. if not - still doesn't hurt to move 5 plates.

Sun
Sept 3, 2011


[135x8][185x6][225,275x4][325x2][365,395,415x1]

* 6th day of the daily squats (yes, the plan to skip today didn't work). this is honestly the max non-skip days i can do without failing 415. felt that i only had an extra 2-4lbs over 415 that made me complete the rep. 425 is a sure fail. concentric from the paused full to midway is decent and then everything just crawled from there. no jumps, no pick up game. done. rest monday and come back boss on tueday.