Author Topic: Kingfush (Read 1056824 times)

Kingfish · « **Reply #405 on:** September 23, 2011, 12:06:55 am »

Thur
Sept 22, 2011

[135x8][185x6][225,275x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420

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

* will use more even numbers on the ramping sets. 420x1 was not very heavy. could have gotten 430-435. did the rim grabs for explosive work. the plan to lift after work did not happen. i was too sleepy, and workouts following a nap / sleep are usually best. will lift again tmrw afternoon.

Kingfish · « **Reply #406 on:** September 23, 2011, 10:44:06 pm »

Fri
Sept 23, 2011

[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

fedexpress · « **Reply #407 on:** September 24, 2011, 02:24:03 am »

Quote from: Kingfish on September 23, 2011, 10:44:06 pm

Fri
Sept 23, 2011

[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

Hey Kingfish, just curious why so much rest btw the sets?? Does it help that much more and if so how/why? I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that. What do u do btw sets to stay warm, loose, etc? Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats? How long does the workout typically last?

Fantastic progress btw, esp considering the wt loss. Maybe u've found the secret to 2.5+ sq/bw..........MORE REST!!!

Kingfish · « **Reply #408 on:** September 24, 2011, 04:08:53 am »

Quote

Hey Kingfish, just curious why so much rest btw the sets?? Does it help that much more and if so how/why? I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that. What do u do btw sets to stay warm, loose, etc? Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats? How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets. if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

fedexpress · « **Reply #409 on:** September 24, 2011, 06:23:43 pm »

Quote from: Kingfish on September 24, 2011, 04:08:53 am

Quote
Hey Kingfish, just curious why so much rest btw the sets?? Does it help that much more and if so how/why? I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that. What do u do btw sets to stay warm, loose, etc? Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats? How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets. if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info. I like the highly focused approach & obviously its been working well for you. Definitely worth considering.

Kingfish · « **Reply #410 on:** September 24, 2011, 08:03:11 pm »

Sat
Sept 24, 2011

[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400,

* was only able to sleep 5-6hours in the last 2 days. fatigue is building up. i was able to get the 400x1 but it felt 15-20lbs heavier. my form was solid. no upperback caving in or any technical errors. i did not rush going back to the set. i'm just tired, could also be the pick up games yesterday. tmrw needs to be another light day, and if i get enough long sleeps on sunday/monday - ill do 440x1 again. im not in a rush going for 445-450. i don't like how the plates look, so il just go 455 after i do enough volumes and get my legs bigger - might try doubles for my 5th week using a max 410x2.. still paused full reps.

Kingfish · « **Reply #411 on:** September 25, 2011, 04:27:43 pm »

Sun
Sept 25, 2011

[140x8][190x6][240,290x4][330x2][370,400x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400

* daily max lift effort - max 415-420, money 410, recovery 400.
* no jumps/explosive drills. saving all energy for a strong workout trmw.

LBSS · « **Reply #412 on:** September 26, 2011, 06:36:59 am »

Quote from: fedexpress on September 24, 2011, 06:23:43 pm

Quote from: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets?? Does it help that much more and if so how/why? I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that. What do u do btw sets to stay warm, loose, etc? Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats? How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets. if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info. I like the highly focused approach & obviously its been working well for you. Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.

fedexpress · « **Reply #413 on:** September 26, 2011, 07:20:29 pm »

Quote from: LBSS on September 26, 2011, 06:36:59 am

Quote from: fedexpress on September 24, 2011, 06:23:43 pm
Quote from: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets?? Does it help that much more and if so how/why? I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that. What do u do btw sets to stay warm, loose, etc? Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats? How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets. if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info. I like the highly focused approach & obviously its been working well for you. Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.

It wasn't broken. I said worth considering, not necessarily implementing. Take what is best (for you), and ditch the rest.

LBSS · « **Reply #414 on:** September 26, 2011, 09:31:22 pm »

fair enough.

Kingfish · « **Reply #415 on:** September 26, 2011, 11:16:58 pm »

Mon
Sept 26, 2011

[140x8][190x6][240,290x4][330x2][370,400,420,440x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440

Jumps
- SVJ 2 hand dunks

* daily lift effort - max 440, money 430-435, recovery 420. mid-upper back caved in. 440x1 last week was an easier lift.
* no pick up game. cold SVJ jumps. started with 2-hand rim grabs coming from a full paused squat start, then some SVJ dunks. low reps.

Kingfish · « **Reply #416 on:** September 27, 2011, 04:45:25 pm »

Tue
Sept 27, 2011

[140x8][190x6][240,290x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420,

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

* lift effort: max 430-435, money 425-430, recovery 410-420. wore compression tights for 1st time at the gym. felt good. been using my bike compression tights for recovery.
* i feel strong today coming from a 440x1 yesterday. if i feel this strong again tmrw, i will do 440x1.

Dreyth · « **Reply #417 on:** September 27, 2011, 05:29:17 pm »

You monster

Kingfish · « **Reply #418 on:** September 27, 2011, 05:36:10 pm »

^

i'm only ahead of you by a few months..

Dreyth · « **Reply #419 on:** September 27, 2011, 09:24:00 pm »

No sir, maybe if I progressed from where I was a few months ago but not anymore

I'm at 190lbs with about a 375lb max right now. Just started smolov jr again. Last time I did that I put on 80lbs in 9 weeks. This time I'm hoping for ~40lbs in 8 weeks or so.

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Author Topic: Kingfush (Read 1056824 times)

Kingfish

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fedexpress

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LBSS

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Dreyth

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