Author Topic: Kingfush (Read 1059014 times)

LoopieMclooperson · « **Reply #555 on:** February 20, 2012, 01:50:13 am »

Quote from: Kingfish on February 19, 2012, 10:26:37 pm

Quote from: Avishek on February 19, 2012, 09:00:43 pm
Wait so why do you squat every day?

because i recover like wolverine

IMO, the more you lift over 2BW, it takes more skill/muscle memory to get it done. skipped days quickly de-trains me. fully recovered but uncoordinated will not get you lifting heavy weights consistently.

even with a little strain in my back a couple of days back, i was not pinned by 2.5BW paused squat (425@170) for the last 25+ daily attempts.

I am beginning to think your superhuman!

Elite level shit man keep it up!

Kingfish · « **Reply #556 on:** February 20, 2012, 02:42:46 pm »

^ no special genes here.. just a lot of consistency.

Mon
Feb 20, 2012

Daily Squats High Rep - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* felt stronger than yesterday. the 425x1 starting to get up convincingly again. back up sets stopped at 375x4 to give recovery more time.
* trained at the combine prep facility and did sprint drills. will do these skill work as often as i can.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6|7
Week 3 375 6x2 4x2 6x1 6x2 4x2 4x2 4x2
Week 4 375 4x2 4x2 4x2 4x2

Sprint Drills
- sprint starts
- 2.5lb weighted/non-weighted armswings, seated / standing
- high knees
- high knees with front kick
- high knees straight leg
- forward / backward / side ankle hops

Kingfish · « **Reply #557 on:** February 21, 2012, 01:40:36 pm »

Tue
Feb 21, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x2

* glutes are tired from the sprint drills, probably the high knees. 425x1 was very heavy. form was perfect. just not enough explosion from the hole after the pause.
* back up sets stopped at 375x2. made sure the lowerback doesn't tire unnecessarily. will sacrifice squat poundages for sprint skill work. called it quits for now on squat volumes for size. will go maintenance and do lots of speed-skills. if im totally tired, will keep backup set to x1 or totally eliminate it for now.
* Wet BW at gym ~ 172lbs. im thinning out because im sweating a bit on the drills. will add more brown rice and squash for carbs.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6|7
Week 3 375 6x2 4x2 6x1 6x2 4x2 4x2 4x2
Week 4 375 4x2 4x2 4x2 4x2 2x2

Kingfish · « **Reply #558 on:** February 22, 2012, 11:46:46 am »

Wed
Feb 22, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

* will end the back up volume sets tmrw. can't do too many things at the same time. will need to focus on sprinting and some front squat / powercleans. i got repeatable 425x1 in these 4 weeks of back up sets. not bad at all - i was able to get all 425x1 paused even at my weakest / partially injured day. i was hoping to get this repeatable paused to 440x1 but that can wait. will give body a few weeks to recover and do more speed/skill work at that time.
* will continue with the paused ramping weights for maintenance but will remove the backup sets after tmrw. its also a good idea to back off a bit now IMO since i can't even match my 3rd week strength anyway. 375x6 multiple times.. damn, im losing explosiveness on 3rep right now. at my strongest, the 5th rep was still explosive.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6|7
Week 3 375 6x2 4x2 6x1 6x2 4x2 4x2 4x2
Week 4 375 4x2 4x2 4x2 4x2 2x2 4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops

Kingfish · « **Reply #559 on:** February 23, 2012, 09:07:06 pm »

Thur
Feb 23, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 4x2

Front Squat
- 325x1

* fatigue not going away now. stuck at 375x4. explosiveness of concentric gets noticeably slower at rep 4. can grind up to 6 but thats not going to work well for a daily lifting routine.
* will slowly add singles on front squats. no need for high rep front squats since these kill the torso stabilizing muscles fast.
* end these 4+ reps of volume back up sets today. will do the daily paused ramping to 425x1 paused, then probably a 395x2 (-30 top set), then a 345x1 front squat (-50 on back up set). 2 weeks of light squats while improving/maintaining the front squat to 375-385.

Volume Backup Sets Cycle
Paused Warmups
[200,250x4][300,350x2][400,425x1]

Fri Sat Sun Mon Tue Wed Thur
Week 1 350 8x2 8x2 8x1 4x2 8x1 8x2 8X2
Week 2 370 6x2 6x1 4x2 6x2 6x1 4x2 6|7
Week 3 375 6x2 4x2 6x1 6x2 4x2 4x2 4x2
Week 4 375 4x2 4x2 4x2 4x2 2x2 4x2 4x2

Sprint Drills
- high knees, butt kicks, forward/reverse/side ankle hops

Dreyth · « **Reply #560 on:** February 23, 2012, 10:02:34 pm »

Kingfush.

Raptor · « **Reply #561 on:** February 24, 2012, 07:12:38 am »

Hey Kingfish, I was wondering - what's your difference between a paused full squat (3-5 seconds pause) and a regular "bounce full squat" in terms of the amount of weight you can move.

I did 120x3 paused squats a few days ago and it was kind hard vs. my ~120x8 regular squat top set. So for me, it's a ~5 rep difference... I always have this tendency to relax while I'm paused in the full squat... that REALLY sucks

Kingfish · « **Reply #562 on:** February 24, 2012, 08:33:46 am »

^ Paused Rep Squat = 92% Non-Paused

my paused squat is at most a full second when i can really handle the weight, not anywhere close to 2 sec IMO.

Raptor · « **Reply #563 on:** February 24, 2012, 10:53:25 am »

Hm... so you never do crazy pauses like 3-5 seconds then? (actually, neither do I - I do about 1-2 seconds)

Kingfish · « **Reply #564 on:** February 24, 2012, 08:25:22 pm »

Fri
Feb 24, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400,425x1]
- 375 2x1

Front Squat
- 325x1

* consistently weak for the last 2-3 days. 375x4 was doable but stopped at 2 reps. plan to do single 395x2 back-up set skipped. too fatigued right now. need another day of a light workout like this before i build intensity a bit - this time doing near max singles with a single back up set of 2 reps.

Kingfish · « **Reply #565 on:** February 25, 2012, 06:21:08 pm »

Sat
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x4][300,350x2][400x1,425x0x0]

* the higher volumes of butt kicks / sprint drills is eating up my legs. the form on the paused rep lifts were smooth and perfect - i was just weak. tried to get 425x1 twice and did not even get to the midway point when my torso bends on the first attempt. legs just folded back down after the concentric slowed to a halt halfway up.
* weight did not feel heavy.. well, not until a few micro seconds after im pushing it up from the paused start from the hole. the start of the concentric was not that hard.. the decay of explosive strength is just too quick today. tried another 425x1 and it was more explosive than the first attempt.. same result halfway up.. torso did not collapse. when the bar slowed down, legs just folded back down again. called it a day before i burn too much energy.
* no back up sets. will probably get 375x2 and it will feel like 20lbs heavier.. so why bother.. il just rest some more and back down a bit on the volumes of the sprint drills so i have enough strength to at least complete my 425x1 top paused daily lifts.

Kingfish · « **Reply #566 on:** February 25, 2012, 11:34:35 pm »

Sat - 2/2
Feb 25, 2012

Daily Squats Maintenance - Paused Rep Warmups / Non-Paused Back Up
[200,250x2][300,350,400,425x1]

* low appetite, was not able to eat solid food after the first workout, just BCAAs and whey protein shakes. did not feel tired and legs are not more sore than usual. IMO, i need more sleep. 2 hr sleep. i woke up and fukitol.. legs and mind felt fresh - shower and another coffee then back to the gym to get my 425x1 today.
* sleep worked really well. i blasted the weights easily this time. could have gotted 435-440 paused. stopped at 425 without any back up sets. just trying to make my daily lifts.

Kingfish · « **Reply #567 on:** February 26, 2012, 04:29:51 pm »

Sun
Feb 26, 2012

Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

* not weak but not very strong either. spot on for a daily strength maintenance lifting. back up sets now dedicated to x1-2 front squats.
* aside from the sprinting drills, i will train for a high 200/low 300 powerclean in the next few weeks. if my daily front squat is 325, il try to go for 50-75% of that on the the powerclean ~ 150 to 240 as long as i maintain strict form. max powerclean goal is 315lb.

Front Squat Backup Sets Cycle

Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1

Kingfish · « **Reply #568 on:** February 27, 2012, 11:33:10 pm »

Mon
Feb 27, 2012

Morning
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250x4][300,350x2][400,425x1]
- 325 1x2

Afternoon
Daily Squats Maintenance - Paused Rep Warmups / Paused Rep Backup Front Squats
[200,250,300x2][350,400,425,440x1][455x0]
- 340 1x2

* on a strong day, i lift better if i train in the morning, then a mid day nap, then train again in the afternoon. worked really well today. the 400,425x1 in the morning was explosive, but not as explosive if i were to do it again within the day.
* i was right. the 400,425,440 felt easy in the afternoon. i could have gotten a 450x1 paused. since i don't like how 450 looks (2x10lb + 2x2.5lb), it was not a good idea that i attempted 455. i failed midway up but the eccentric and explosion from the paused start was controlled and smooth. i handled the weight pretty good until midway up.. will upload vid if i find time for it.
* diet - replaced half my carb source from brown rice to japanese yam / kabocha squash.

Front Squat Backup Sets Cycle

Sun Mon Tue Wed Thur Fri Sat
Week 1 325 1.1 1.1
340 1.1

455x0 - 450 would have been a struggle but doable. went heavier because 455 looks boss

<a href="http://www.youtube.com/watch?v=P7kvQbwYeSc" target="_blank">http://www.youtube.com/watch?v=P7kvQbwYeSc</a>

Raptor · « **Reply #569 on:** February 28, 2012, 06:02:55 am »

That sucks but at least now you know what to expect (in terms of how heavy it feels etc).

But hey, you're squatting "by the way it looks"?

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Author Topic: Kingfush (Read 1059014 times)

LoopieMclooperson

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Dreyth

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Kingfish

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Kingfish

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