Author Topic: Kingfush (Read 1057528 times)

creativelyric · « **Reply #480 on:** January 12, 2012, 01:57:48 am »

You've maxed out your strength pretty much at your bodyweight, right? What's your plan for the future concerning performance? Would you consider hypertrophy to gain some mass to work with?

Kingfish · « **Reply #481 on:** January 12, 2012, 02:17:43 am »

^ no. i wont say maxed out.. if i can repeatedly pause lift 440-445, aiming for repeatable 495s (non-paused) is not really impossible within a year. i mentioned that im prioritizing sprinting, front squats, broad jump and cleans right now, thats why any big volume of squat workout that will add too much fatigue is minimized or taken out..

if i were to really just focus entirely on the back squat max weight, i would add more volumes of back-off sets and eat a lot more.. probably not lift every single day also..

lifting daily for 14+ weeks also makes a high volume smolov workout less intimidating..

i might do that again.

creativelyric · « **Reply #482 on:** January 12, 2012, 02:37:49 am »

Cool. I'll be looking forward to your progress. :]

Kingfish · « **Reply #483 on:** January 12, 2012, 04:21:58 pm »

Thur
Jan 12, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Paused Front Squats - Maintenance
[150x4][200,250x2][300,310x1]

* a few more workouts and im back to 420x1s maintenance, and a peak of 440x1 1x a week. 420 felt light today. sled drags sometime soon again with more rest between sets and less reps.
* daily BW chins and dips x 16-20reps repeatable now. doing dips to beef up the shoulders a bit for the front squats, chins to decompress after the squats.

barks217 · « **Reply #484 on:** January 12, 2012, 07:58:57 pm »

how long do you pause with your paused front squats??

Kingfish · « **Reply #485 on:** January 12, 2012, 08:28:49 pm »

^ almost 1 sec.. just enough to kill bar momentum and really let my hams rest flat on the calves. i cannot do as much bounce from the hole in a front squat because too much bar movement can really get my wrist hurting.. then i drop the bar forward. need more practice with heavy front squats..

ruso15 · « **Reply #486 on:** January 12, 2012, 09:51:24 pm »

were do you think your max front squat is?

barks217 · « **Reply #487 on:** January 13, 2012, 08:37:35 am »

1 second pauses. Ok cool

Kingfish · « **Reply #488 on:** January 13, 2012, 10:57:39 pm »

Fri
Jan 13, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1][400x1]

Speed/Explosive Work
- SVJ 2 hand dunks
- sled drag

* did a single 400x1 after the top set of 420x1. was really trying to get 2 but the first 400 felt tiring already for a backup set. i got my near peak strength again with daily repeatable 420x1 paused so il try not to mess it up by doing unnecessary fatiguing work on a maintenance/speed day. i would max at 430x1 today from how my legs feel.
* will peak with 430-440 1-2x a week.. this sunday, il vid my near max paused rep singles attempt. il deload tmrw and get as much quality rest as i can.
* took it easy on the sled drags my extending rests and lowering reps per set. did 4 sets.

Kingfish · « **Reply #489 on:** January 14, 2012, 03:02:49 pm »

Sat
Jan 14, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400x1]

Low Intensity Plyometrics
- 18" Landings x4 (alt BW / 10lbx2 dumbell weighted)

* will try to go heavy tmrw because gym is closed on monday for MLK. as expected, i'm weak on a saturday. wet BW at 174lbs.
* did some light plyo landings with 18" box with BW alt with 2x 10lb dumbells. did the plyos wearing chucks. force absorption felt solid/good. could have handled more force but need to start light.

Raptor · « **Reply #490 on:** January 14, 2012, 03:46:39 pm »

Are you planning to do serious depth jumping in the near future?

Kingfish · « **Reply #491 on:** January 15, 2012, 04:19:00 pm »

^ will do another cycle of shock plyometrics to start the year.. i do them every 6-8 months and i feel its not a bad time to squeeze it in.

Sun
Jan 15, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Low intensity depth jumps x2

* i guess i have to pay for a 1-time gym use tmrw because i was not able to peak today. will try to go heavy tmrw. i'm sick with colds but a few black coffee made me interested in lifting.. done.

Kingfish · « **Reply #492 on:** January 16, 2012, 04:18:36 pm »

Mon
Jan 16, 2012

Daily Squats Maintenance - Paused Reps
[150,200,250x2][300,350x2][400,410,420x1]

Jumps/Speed
- Lateral Bench Jumps x2
- Double Near Max SVJ for height

* used a free trial in a crunch gym. 1 squat rack that was un-used the whole morning worked good for me. gym was cleaner than the 24hr fitness.
* was still sick with colds and voice has now deteriorated. paused 420 for a daily maintenance max was spot on. did some jump drills with lateral bench jumps and some SVJs doubles. the max height jump doubles function as a depth jump and plyometric landings at the same time. did the jump drills in chuck taylors for better force absorption. gym floor is hard rubber.
* the depth jumps coming from my max height SVJ is in the mid 30s. probably a 36-37 max. i did not break a sweat and had no plan to really go all out. im sick and don't want to really tire myself. just enough speed drills to get some explosiveness and good blood flow at the same time.

T0ddday · « **Reply #493 on:** January 16, 2012, 04:54:37 pm »

Are you in CA? I thought crunch was a local gym. How is it? My gf got a 6-month pass to it but I figured they wouldn't even have squat racks. Maybe it will be useful when my regular gym is closed. Been paying for the day passes on holidays, starts to add up.

Kingfish · « **Reply #494 on:** January 16, 2012, 05:10:15 pm »

^ yes.. here in south san francisco. crunch has a single squat rack and a power rack. tons of bench (like all commercial gyms).
daily pass is $25.

Adarq.org

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Author Topic: Kingfush (Read 1057528 times)

creativelyric

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Kingfish

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creativelyric

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Kingfish

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barks217

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Kingfish

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ruso15

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barks217

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Kingfish

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Kingfish

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Raptor

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Kingfish

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Kingfish

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T0ddday

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Kingfish

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