Author Topic: Kingfush (Read 1056957 times)

Rix · « **Reply #435 on:** October 15, 2011, 08:53:33 am »

Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...

Guga · « **Reply #436 on:** October 15, 2011, 09:23:08 am »

Quote from: Rix on October 15, 2011, 08:53:33 am

Dude you're a friggin beast. Was there ever a time when you couldn't dunk? Do you ever try different dunks besides standing 2-handers?
I wonder what your running vert is...

running vert is too mainstream for KF

Kingfish · « **Reply #437 on:** October 15, 2011, 07:21:36 pm »

^ im using the svj to improve my strength/explosiveness. the dunk part is fun but thats not the end goal.

Sat Oct 15, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420

* changed ramping wamrup single from 380 to 390 to make the 410 not very heavy. worked well but still tired to get 420 easily.
* no jump/explosive drills. stopped at squats and did some calf isolation work too. 420x1 is max for today anyway. i need more sleep. got 6 hours today only.
* calf work - started at 405x 2-4reps using the 45deg sled. can now do 4-8 daily without soreness. do them paused at the bottom and top to eliminate the tendon assistance.

Kingfish · « **Reply #438 on:** October 16, 2011, 07:44:54 pm »

Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting. problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen

Kingfish · « **Reply #439 on:** October 17, 2011, 11:23:39 pm »

Mon Oct 17, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430,440x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 -

* got good rest/sleep and did the lifts at ~ 3pm. the 410/430 did not feel that heavy even though my quads were feeling sore this morning. i was a little worried that i might only make it up to 420 judging on how my legs felt this morning. i can lift 420 even if im feeling crap, as long as im not sick/injured.
* did the 440x1 smoothly. form was perfect.
* did a quick pickup game and some low volume SVJ dunks afterwards.
* week 8 is my final week of ramping singles. i will change things up a bit after this. not really sure yet what to do but i might just stick to 400-410-420-430/440, then some light back up sets of front squats. will add the short sprint workouts too for coordination.
* i do not feel like deloading on my 8th week to get a PR day of >440x1. if i can do repeatable 420-430 daily.. id consider that a good improvement already. no need to stress out if i dont get anything over 440.

here my blood pipes at 170lb / sub 10%BF, 6-8.4% caliper if you believe in that

Kingfish · « **Reply #440 on:** October 18, 2011, 10:45:32 pm »

Tue Oct 18, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,430x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430,

* final week of the 8 week squat marathon. will stay with a top set of 430-440 depending on how i feel. will change ramping sets to 150-200-250-300-350-400-410-420-430. then back up sets of paused front squats.

Kingfish · « **Reply #441 on:** October 19, 2011, 03:03:54 pm »

Wed Oct 19, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,420x1]

Paused Front Squats
[150x2][200x2][250x1][250x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420

* changed warmup weights/reps. started front squats to get form going.
* will add volume of paused front squats to thicken my shoulder/clavicle area that receives the bar. will also do some ballistic/speed front squats. these are my preparation for cleans that i will add also at some point. the 250x1 front squat did not feel any different on my legs compared to a 250 back squat. its my front delts that are in pain - needs time to get used to it.

Kingfish · « **Reply #442 on:** October 20, 2011, 06:43:39 pm »

Thur Oct 20, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2][250 1x5]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420

* my hamstrings are not fully recovered from heavy back extensions. i felt strong on the quads and everything else but at the pause on the bottom, i can feel the isometric contraction of the hamstring is not as forceful. will maintain 420s for now and shoot for another 440 by monday or tomorrow if hamstrings feel better.

T0ddday · « **Reply #443 on:** October 21, 2011, 09:01:41 am »

Quote from: Kingfish on October 16, 2011, 07:44:54 pm

Sun Oct 16, 2011 Paused Full Squats
[140x8][190x6][240,290x4][340x2][390,410,420x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420

* repeatable 420x1 at a dry BW of 170lbs. (2.47BW) consistent now. this is my weakest day of the week coming from a wed-sat night shift work. (every other week, work is wed-fri night). 6 hrs sleep on work nights. out 8am, sleep 8:30ish - 1:30-2:00pm. head to gym, lift and back to work at 7pm.
* short term goal is to get my repeatable paused rep to 440x1 (2.58BW).
* looking at my weekly log, i was strongest and got the most 440x1 at the end of week 4 to week 5. 440|420|440|440, from mon-thurs. these PR days came after 440|420|420|420|420|400|400. these are 4 days of 420s, and 2 days of 400s. i believe if i plan it right, i can hit 450-455 if i just keep the top sets to 420 for 4-6 days, and add 2 days of 410s in there. the following day or days coming from a prep week like that should get me overshooting. problem is, when i rep 420x1 with a lot more in me, i can't stop myself for going 430x1.
* need to really plan some consecutive recovery days here in week 7 and PR on week 8. when i get 455x1 paused, repeatable 430-440 becomes more realistic.
* after i get repeatable 430-440x1 paused.. heres the next goals il put my focus on:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen

About your goals...

I'd say your undershooting with the front squat goal. I've doubled 315 in the front squat while maxing at under 370 in the full back squat. If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much. The power clean and broad jump seem reasonable goals as well. But a 6.5 60m sprint? If your speaking FAT, you realize that's a world class time? If you only goal is explosiveness might want to dial down the sprint to a 30m sprint. It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time. Contrary to popular belief the 60m sprint is not just a test of explosiveness...

Kingfish · « **Reply #444 on:** October 21, 2011, 05:52:40 pm »

Quote from: T0ddday on October 21, 2011, 09:01:41 am

About your goals...

I'd say your undershooting with the front squat goal. I've doubled 315 in the front squat while maxing at under 370 in the full back squat. If you are doing a lot of powerclean/full clean variations you front squat won't trail your back squat so much. The power clean and broad jump seem reasonable goals as well. But a 6.5 60m sprint? If your speaking FAT, you realize that's a world class time? If you only goal is explosiveness might want to dial down the sprint to a 30m sprint. It's gonna take a lot of max velocity track work to improve your last couple ten meter splits to get a good 60m time. Contrary to popular belief the 60m sprint is not just a test of explosiveness...

appreciate your reply. i do notice on the last workouts with front squats that leg strength is not going to be a problem. i just have to get my upperbody - delts/clavicle used to handling the weights. i can rep 300 on my 3rd day of doing the front squats again. im just not used to the pain right now on the area where the bar rests.

il progress from front squat - squat cleans - speed front squats.. just anything to get the form going and "thicken" my shoulders.

my 60 meter sprint needs to be trained and improved to sub 7 seconds. i will get a dedicated sprint coach to get this going. i really have no idea what you mean by FAT. are you honestly suggesting that unless i have the multi year skills/motor training of a sprinter, it is an unrealistic goal to get a sub 7sec 60 meter just by being explosively strong + lean and dedicating 4-6 months on sprinting technique?

thanks again!

steven-miller · « **Reply #445 on:** October 21, 2011, 08:04:27 pm »

Like those new goals! Post vids of powercleans some time plz!

Agree with Lance and T0D about the front squats, you can aim higher than that for sure. You will adapt to the weight on the delts quickly I think.

Good luck!

Kingfish · « **Reply #446 on:** October 21, 2011, 08:32:32 pm »

^ thanks

i just really need time to get my pain threshold higher so that i can really rest 300+lbs on my delts/clavicle. i will post my clean vid when i think i'm close to how dimas is doing it. arguably the best clean ive seen. i dont care if its 150lb or 200lb.. as long as i have that form, the weight progression will follow.

http://www.youtube.com/watch?v=vXZt4PhdUns

take note that im only doing the front squats to prepare for the cleans. i agree with you that no amount of front squats can beat a properly performed back squat as a strength builder for general explosiveness.

Kingfish · « **Reply #447 on:** October 21, 2011, 09:26:40 pm »

Fri Oct 21, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420,430x1]

Paused Front Squats
[150x2][200x2][250x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
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, 440, 440, 430, 420, 410, 430(445)
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430

* i think its a combo of unrecovered hamstrings/glutes also from the weighted back extensions that made the last few days of 420x1 harder than usual. i cut down on back extensions and im feeling stronger already. not strong enough for a 440x1 or an overshoot but definitely better than the last 2-3 days of lifting.

Kingfish · « **Reply #448 on:** October 22, 2011, 07:33:49 pm »

Sat Oct 22, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Paused Front Squats
[150x2][200x2]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420

* im tired. skipped the jumps/explosive drills today. fatigued but was able to maintain good form on the squats. 420x1 was cake. with an extra 20lb on top it. it felt like 440 today.
* no work tonight so i will really focus on recovery/sleep these next 4 days.

Kingfish · « **Reply #449 on:** October 24, 2011, 01:19:49 pm »

Sun Oct 23, 2011 Paused Full Squats
[150x6][200,250,300x4][350x2][400,410,420x1]

Tue- Wed- Thur- Fri- Sat- Sun- Mon
Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415, 395, 415, 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395, 440
Week 4 - 420, 420, 420, 420, 400, 400, 440
Week 5 - 420, 440, 440, 430, 420, 410, 430
Week 6 - 430, 410, 430, 430, 410, 410, 430
Week 7 - 420, 430, 430, 430, 420, 420, 440
Week 8 - 430, 420, 420, 430, 420, 420

* stopped at 420x1. it was not heavy and i could have gone up to 430-435 today. good time to skip the heavy set and make sure i get a good top rep on monday. skipped front squats and jumps. this is the last time il prioritize a top rep on full back squat paused rep. have vid of todays 420x1. form was solid.

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Author Topic: Kingfush (Read 1056957 times)

Rix

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Guga

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Kingfish

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Kingfish

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T0ddday

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steven-miller

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Kingfish

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Kingfish

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Kingfish

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